How To Live A Healthy Lifestyle: Physical Activity & Mental Health
As January approaches, you may start thinking about getting healthier in the new year. However, one of the challenges of this common resolution is understanding what a healthy lifestyle means and how to implement one. Some people may set vague goals, such as maintaining balanced eating habits, exercising more, getting good sleep, or losing weight. However, when working to live your healthiest life, knowing what specific steps to take may increase your chances of making lasting changes toward healthy living.
How to live a healthy lifestyle in the new year: physical activity, mental health, and more
The phrase “healthy lifestyle” can refer to various behaviors contributing to physical and mental health and wellness. It can be helpful to learn about evidence-based healthy habits you might focus on for the new year and beyond, including the following.
Incorporate nutritious foods as often as possible
Eating patterns that are rich in fruits and vegetables, whole grains, lean protein, and healthy fats may lower blood pressure and cholesterol and may prevent chronic health conditions like heart disease, diabetes, and certain forms of cancer. Eating many fruits and vegetables can also help you get the important vitamins and minerals your body needs to function.
A resource to find evidence-based nutrition guidelines is the American Heart Association website or the US Department of Health and Human Services (DHHS). Consult your doctor before significantly altering your eating habits.
Practice stress management
Stress can be a major contributor to health concerns. Today, many people work long hours, extend themselves beyond their limits, and have trouble making time for themselves. Stress management can be a positive way to make beneficial choices in the new year.
You can try stress management via mindful eating, exercise, and sleep hygiene. These practices can be mental health supports as well as physical health boosters. Mindfulness practices like meditation are another way to care for your mental health. If stress is overwhelming in your life, working with a licensed therapist can be helpful in getting it under control.
Reduce the risk of cancer and heart disease through physical activity
Exercise can be a highly individual practice and is generally about finding activities you enjoy that your body can do safely. Some people may enjoy working in groups or taking a fitness class at their local gym. Others may prefer to be physically active alone or combine these approaches. Cardiovascular activity, strength training, flexibility, and balance exercises may offer a well-rounded routine.
Get more sleep to improve your mental health
Getting seven to nine hours of quality sleep has several potential health benefits. It can improve focus and mood, decrease stress, facilitate better resilience, strengthen immunity, and protect against several physical and mental health conditions.
To ensure better sleep habits, you might start by setting a sleep schedule. Try to go to bed at the same time every night and wake up at the same time every morning, even on weekends. Create an environment for sleep by keeping your bedroom dark and cool and refraining from using your devices an hour before bed. If you struggle to fall asleep at night, turning off the lights and drinking a hot, non-caffeinated beverage may help increase the hours of sleep you get.
Spend time outside
Going outside can be beneficial in various ways, and time in nature has been suggested to improve mental health. Vitamin D from the sun is absorbed through the skin, and walking outdoors can be beneficial. In addition, being in a green, natural environment is potentially advantageous for health. For example, “forest bathing,” or spending calm relaxation time in a green natural area, may lower high blood pressure and cortisol levels and improve mood.
Focus on building supportive relationships
Social isolation of even healthy individuals can lead to psychological and physical health problems. Active and close social groups may help protect mental health and, in turn, physical health. Those with active friends and family groups tend to be healthier and happier, with greater resilience to stress. If you do not have many healthy relationships, it may help to try and make new ones by joining groups, clubs, or social events.
Make and keep medical appointments
When life gets busy, dropping yearly physicals and health testing may seem easier. However, committing to healthy living may include keeping up with annual and preventative checkups. Talking to your doctor can help you catch health challenges early on and discuss the types of lifestyle changes that might benefit you.
Create specific goals that align with your values
If you become overwhelmed by a list of healthy habits that are difficult to achieve, you may be more likely to drop them. You may be better able to keep moving forward by choosing a few reasonable, specific, highly motivating goals.
Break each goal up into smaller steps. For example, if your overall goal is to develop more balanced eating patterns, you might start by adding a vegetable to your dinner twice a week or drinking flavored water instead of soda. Adding these little changes over time may help you reach your goal and maintain it.
Connect with a professional for more health support
If the change you’re looking for in your life is intense or stress management is one of your main goals, therapy may be a beneficial support option. Cognitive-behavioral therapy (CBT), in particular, is designed to shift patterns of thought and behavior into healthier, more positive directions.
Online therapy may be a beneficial alternative if making one more appointment over the holiday season seems impossible. With an online therapy platform like BetterHelp, you can be matched with a licensed therapist and participate in sessions via phone, video, or live chat. In addition, you can access other resources like support groups, worksheets, and journaling prompts.
Studies suggest that online therapy can often be as effective as in-person therapy, and sometimes even more so. In one study, for example, online CBT was found to result in higher depression and anxiety symptom reduction than face-to-face therapy and was more affordable. In addition, participants reported a greater quality of life after treatment.
Takeaway
How do I start living my healthy lifestyle?
Some strategies to live a healthier lifestyle include:
Establish a consistent bedtime routine to help you get enough sleep
Consume a well-balanced diet
Get regular exercise, such as walking for 30 minutes a day
Use tools for managing stress, such as practicing mindfulness or connecting with friends
If you drink alcohol, try to reduce the number of drinks you consume
Reduce time spent using electronic devices
Small, realistic changes in daily life can lead to more energy, better health, and a happier life. Making these changes incrementally may increase the likelihood of sticking with healthy choices in the long term.
What are 10 tips for a healthy lifestyle?
Here are 10 tips that can help you live a healthier life:
Prioritize a balanced diet rich in leafy vegetables, fruits, whole grains, and healthy fats
Consult with a medical practitioner if you need to gain or lose weight
Good quality sleep can improve immune function, mood, and mental health
Minimize alcohol and other substance use
Reduce screen time
Exercise regularly and take breaks from sitting
Get regular check-ups
Incorporate self-care into daily life, such as using household chores as an opportunity for mindfulness exercises
Make healthy lifestyle changes incrementally
Connect with loved ones
Making healthy choices can increase energy levels and mental health. Most adults can benefit from making some of these changes to create a more well-balanced life.
How do you live a healthy long life without any heart disease or cancer?
Here are some things you can do to reduce your risk of heart disease and cancer:
Consume a healthy diet low in sugar, salt, and highly refined foods
Get regular physical activity
Maintain a healthy weight
Stop smoking
Get regular screenings and preventative care
Manage your stress
Get enough sleep
Connect with others
Get involved in activities that you enjoy
Use sunscreen
Seek support from a therapist when needed
Be aware of your family medical history
While these healthy habits cannot eliminate your risk of developing cancer or heart disease, they can significantly reduce it. Regular screenings can improve your doctor’s chances of catching diseases early, which can also improve health outcomes.
Why is it important for your mental health to live a healthy lifestyle and get regular physical activity?
Exercise and healthy eating play a significant role in staying healthy, both physically and mentally. Regular physical activity improves sleep quality, mood, and self-esteem while reducing stress and symptoms of mental disorders. In part, the benefits of exercise can be attributed to the release of feel-good hormones like serotonin and endorphins.
How can I start being healthy and live a healthier lifestyle?
Some strategies to start living a healthier lifestyle include:
Create a consistent bedtime routine, such as stopping electronic usage one hour before bed and getting into bed at 10:30 PM each night.
If cooking is difficult during the week, consider meal-prepping.
Find fitness classes or other physical activities you enjoy.
If you work at a desk, set timers during the day to remind yourself to get up and walk around
Many adults find it difficult to eat enough vegetables. Consider keeping pre-cut vegetables in your freezer or adding leafy vegetables to smoothies.
Consider commuting by bike or foot if possible.
Practice relaxation techniques, like deep breathing or yoga.
Limit alcohol consumption.
Block or limit social media apps on your phone.
Set a weekly budget and stick with it to reduce financial stress.
Practice positive self-talk.
There are many small changes you can make in your daily life that can have significant impacts on your health and well-being.
How do you develop healthy habits?
Some tips for developing healthy habits include:
Make changes gradually: If you want to improve your fitness, consider adding a 10-minute walk to your daily routine instead of something that might not be as realistic at first.
Find the things you love: Healthy foods and physical activity are not punishments. Find the things you enjoy and you’ll be more likely to stick with them.
Set SMART goals: Make goals specific, measurable, achievable, relevant, and time-bound
Track your progress: Seeing yourself improving can be a strong motivator.
Stack your habits: If you usually drink soda, consider switching to a lightly sweetened caffeinated tea rather than going cold turkey.
Incorporate rewards: Acknowledge and celebrate your hard work as you achieve milestones.
Be prepared for setbacks: Remember that progress is often not linear.
For additional support, consider reaching out to a trusted friend, family member, or licensed therapist.
What is the most important thing to do when learning how to live a healthy lifestyle?
Some of the most important things that do if you want to live a healthier lifestyle include consuming a healthy diet, getting enough sleep, and prioritizing routine physical activity.
Which healthy foods should I eat every day?
Some healthy foods to consider eating daily include:
Whole grains like quinoa, oats, and brown rice
Legumes, like lentils
A wide variety of vegetables, such as dark leafy greens, sweet potatoes, and broccoli
Berries and other fruits
Nuts, avocadoes, extra virgin olive oil, and other healthy fats
Diets like the Mediterranean diet, which is low in red meats and refined foods, can significantly reduce the risk of cardiovascular disease and early death.
What is the healthiest habit to have?
Life expectancy is influenced by a combination of genetics, lifestyle choices, and environmental factors (like access to safe air, water, and housing). Improving lifestyle factors—such as diet, exercise, sleep quality, and preventative healthcare usage—are some of the most effective ways to improve health and quality of life.
How to start eating properly?
Some tips for a healthy diet include:
Eat regular meals to avoid blood sugar drops
Cook more food at home instead of eating out
Focus on eating in moderation, rather than eliminating foods you enjoy
Switch processed foods for something else, such as swapping baked potatoes for French fries, lean meats for bacon, or herbal tea for soda
Buy healthy foods that can be prepared quickly, such as canned beans or frozen vegetables
Consider meal prepping
Limit your consumption of processed foods, red meats, saturated fat, added sugars, and salt
Work with a nutritionist
Drink enough water
Making small, incremental changes can make it easier to stick with your goals.
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