5 Ways to Live a Healthy Lifestyle

1. Eat a well-balanced diet

   
   

   Your diet should consist of variety of nutrient-dense foods: whole fruits and vegetables, lean proteins (fish, chicken, beans, eggs, lentils etc.), healthy fats (nuts, avocados, etc.), grains (refined & whole grains), and low-fat dairy products (yogurt, milk, etc.). About half of your plate should be fruits and veggies.

   The goal is to have a colorful looking plate.

   
   

Source: U.S. Department of Agriculture (USDA), 2020 

2. Stay well hydrated

A good goal is to drink at least 8 glasses (64 oz/2L) of water a day. Daily fluid intake can vary based on a person's activity level, environment, and overall health. At least half of your body weight is made up of water. Water is important in regulating bowel function and supporting your immune system and skin health. It also helps improve energy levels and muscle performance.

Source: The Mayo Clinic, 2022

3. Make exercise a habit

Try to get at least 150 minutes of exercise a week or 30 minutes of exercise at least 5 days a week. Whether it’s sports, lifting, swimming, or yoga- the goal is to stay physically active. Exercise is important and beneficial for many reasons. It can help improve your blood pressure, blood circulation and blood sugar control. It can also help with weight management, reducing stress and lowering bad cholesterol levels.  

Source: UpToDate, 2023

4. Sleep is essential

Most adults need 7-9 hours of sleep a day. Sleep is your body’s way to "reset” and clean out toxins your body accumulates throughout the day. Sleep essential for regulating many body systems, including the brain, heart, immune and endocrine system. Poor sleep quality and frequent insufficient sleep can lead to many chronic health conditions such as high blood pressure, diabetes, obesity and cardiovascular disease.

Source: National Institute of Health (NIH), 2023

5. Less Stress = Better Rest

Occasional stress is normal but chronic stress can lead to many health conditions, such as high blood pressure, sleep disorders, anxiety and depression. Stress relief techniques can help reduce the negative effects of stress by improving blood pressure, blood sugar control, and sleep as well as reduce cortisol (stress) levels.

Source: National Institute of Health (NIH), 2022

There are many ways to help reduce stress:

• Meditation

• Deep Breathing

• Yoga

• Exercise

• Sleep

• Massage

• Warm baths

• Guided Imagery

• Mindfulness

References

National Institute of Health: National Center for Complementary and Integrative Health. (2022, April). Stress. NIH. https://www.nccih.nih.gov/health/stress

National Institute of Health: National Insitute of Neurological Disorders and Stroke. (2023, July). Brain basics: Understanding sleep. NIH. https://www.ninds.nih.gov/health-information/public-education/brain-basics/brain-basics-understanding-sleep

Peterson, D. (2023, June). Patient education: Exercise (Beyond the basics). UpToDate. https://www.uptodate.com/contents/exercise-beyond-the-basics#

The Mayo Clinic. (2022, October). Water: How much should you drink every day? https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/water/art-20044256

U.S. Department of Agriculture and U.S. Department of Health and Human Services. (2020, December). Dietary Guidelines for Americans 2020-2025. https://www.dietaryguidelines.gov/sites/default/files/202103/Dietary_Guidelines_for_Americans-2020-2025.pdf

Disclaimer: The health information provided is for general informational and for educational purposes only and is not a substitute for professional advice. The content featured is not an alternative to medical care. As always, discuss with a physician or other qualified healthcare provider any questions about health or medical conditions and before starting any major lifestyle changes.