According to a 2018 study published in Circulation, adopting just five healthy lifestyle habits—eating a balanced diet, staying physically active for at least 30 minutes a day, maintaining a healthy weight, not smoking, and consuming alcohol in moderation—can add more than a decade of life. On average, women who adopted these habits lived 14 years longer, and men lived around 12 years longer.
My students have lost hundreds of pounds, erased debilitating conditions and diseases from their health records, and brought joy and life back into their everyday routines through healthy lifestyle habits like the five healthy lifestyle habits that were followed in the study. These are my favorite four:
Optimize Your Diet
To build a healthier body, focus on a diet rich in fruits, vegetables, beans, and whole grains. Rich in essential nutrients, fiber, and antioxidants, these foods significantly benefit your health. According to research published in the Journal of the American Medical Association (JAMA), individuals who consumed at least five servings of fruits and vegetables daily had a 30% lower risk of developing chronic diseases.
These nutrient-dense foods keep you fuller for longer and help reduce the risk of heart disease, high blood pressure, and certain cancers. Consider starting your day with a hearty bowl of oatmeal topped with fresh berries and a palmful of nuts. It's a delicious way to fuel your body with the proper nutrients. Read more here.
Stay Active, Stay Young
An active lifestyle is crucial for maintaining good health. The Centers for Disease Control and Prevention (CDC) recommends at least 150 minutes of moderate-intensity exercise per week, which amounts to 30 minutes a day, five days a week. Engaging in brisk walking, cycling, or dancing can enhance cardiovascular health, boost mood, and improve cognitive function.
Resistance exercises, like using hand-held weights and resistance bands, can keep you strong and independent and give you bonus points for keeping weight down and helping you live longer and better. Read more here.
A 2022 study published in the American Journal of Psychiatry found that regular physical activity is associated with a 26% lower risk of becoming depressed. So, why not lace up your sneakers and get moving? It's about incorporating movement into your daily routine, not just going to the gym.
Prioritize Quality Sleep 💤
Quality sleep is essential for overall health. Aim for 7-9 hours of restful sleep each night to improve cognitive function and support overall well-being. The National Institutes of Health (NIH) emphasize that sleep is critical for repair and maintenance processes affecting nearly every part of your body.
Establishing a consistent sleep schedule and a relaxing bedtime routine can significantly impact your sleep quality. Avoid screens before bedtime and create a peaceful sleep environment to help you fall asleep faster and stay asleep longer.
Healthy Relationships Matter ❤️
Strong, healthy relationships play an essential role in promoting a thriving life. Surrounding yourself with supportive friends and family who maintain a postive attitude can reduce stress and boost emotional well-being. Studies suggest that social connections can lower the risk of various health issues, including heart disease and high blood pressure.
A 2010 study published in PLOS Medicine found that individuals with strong social ties have a 50% increased likelihood of surviving life-threatening illnesses compared to those with weaker social connections. Therefore, nurture those relationships and make time for the people who matter most.
Final Thoughts
Adopting a healthy lifestyle doesn't have to be complicated. By enjoying a diet full of wholesome foods, staying active, getting adequate sleep, and nurturing healthy relationships, you're paving the way for a better future. Let's take small steps toward significant changes and experience the benefits of a healthier life together.
Follow my lead; I'll show you the way to a happier and healthier life.
I LOVE ❤️ bringing you practical and useful information that can help you be more active, feel better, and have more joy. Please leave me your comments and questions here. If you'd like to ask a question or suggest a topic that I could explore in an upcoming blog, please let me know!
References:
Li Y, Pan A, Wang DD, Liu X, Dhana K, Franco OH, Kaptoge S, Di Angelantonio E, Stampfer M, Willett WC, Hu FB. Impact of Healthy Lifestyle Factors on Life Expectancies in the US Population. Circulation. 2018 Jul 24;138(4):345-355.
Li Y, Sahakian BJ, Kang J, Langley C, Zhang W, Xie C, Xiang S, Yu J, Cheng W, Feng J. The brain structure and genetic mechanisms underlying the nonlinear association between sleep duration, cognition and mental health. Nat Aging. 2022 May;2(5):425-437. doi: 10.1038/s43587-022-00210-2. Epub 2022 Apr 28. Erratum in: Nat Aging. 2022 May;2(5):453. doi: 10.1038/s43587-022-00230-y. PMID: 37118065.
Holt-Lunstad J, Smith TB, Layton JB. Social relationships and mortality risk: a meta-analytic review. PLoS Med. 2010 Jul 27;7(7):e1000316. doi: 10.1371/journal.pmed.1000316. PMID: 20668659; PMCID: PMC2910600.
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