A healthy lifestyle includes eating well, managing body weight appropriately, exercising regularly, quitting smoking and only drinking in moderation; plus getting adequate restful sleep and decreasing stress.
An optimal diet must consist of fruit, vegetables, whole foods and lean proteins – while cutting back on sugar, salt and saturated and trans fats.
Eating Well
Evidence supports the importance of adopting healthy lifestyle choices as preventive medicine and improving quality of life. From eating well, maintaining a healthy body weight, exercising regularly or getting regular health assessments – there’s never too late to start making healthier decisions!
A healthy diet should consist of fruits, vegetables, whole grains and lean proteins such as fish, poultry and beans. It should be low in saturated fats and added sugars while being moderate in sodium and salt levels. You should drink plenty of water and select low-fat or fat-free milk as well as fortified soy beverages fortified with important nutrients like potassium, vitamin D and calcium – check out Canada’s Food Guide to gain more insight into healthy eating habits.
Exercise
An active and healthy lifestyle begins with adopting lasting habits such as eating right, watching your weight, exercising regularly and managing mental health issues. These practices are essential for flourishing throughout life and may lower your risk of disease, illness and disability.
Physical activity refers to any bodily movement that uses muscles and raises your heart rate above resting levels, from scheduled exercise sessions to everyday tasks like gardening and walking the dog.
Research indicates that skeletal muscles serve as an endocrine organ, offering multiple benefits like tissue growth and repair as well as anti-inflammatory functions. Regular exercise has also been proven to boost mood while aiding better sleeping patterns.
Experts advise adults to engage in at least 150 minutes of moderate intensity aerobic exercise each week and two or three 20-30 minute strength training sessions focused on major muscle groups each week. Varying your workout program will help prevent injuries and boredom. Many find it useful to join a gym, participate in group fitness classes or hire a personal trainer.
Sleep
Sleep-wake cycles are controlled by the circadian clock and by processes which regulate energy, nutrients, cell activity and body temperature. This system impacts many bodily processes including growth/reproductive cycles, aging/memory functions.
Sleep is essential to overall wellbeing and getting enough rest is crucial to feeling refreshed and healthy. Unfortunately, though, many factors can interfere with quality rest such as eating large meals before bed, drinking alcohol or caffeine close to sleep time, or using electronic devices close to sleep time.
Scientists still have much to learn about sleep and its multiple health benefits, but one thing they know for certain is that while asleep most body systems “switch off,” conserving and storing energy for use during both daytime activity and at night. If you find it hard to get adequate high-quality restful slumber then consult with a healthcare provider; they may be able to identify conditions which disturb your rest or prescribe treatments accordingly.
Stress Reduction
Stress is an integral part of life and in small doses can help us stay on task and overcome challenges. But excessive long-term stress can lead to anxiety, depression and harmful habits such as smoking or drinking excessively.
Exercise, regular relaxation, and having an effective support network are proven ways of combatting stress. Sleep can also help lower cortisol levels, assist weight management and enhance mood – adults should aim for at least seven hours sleep every night.
Mind-body techniques such as meditation, controlled breathing and visualization can be powerful stress relievers. No matter your religious or secular views, these tools can help calm emotions and give greater control to life. Although low cost or even free, these strategies still require time commitment from you. If these approaches don’t help, seek professional counseling/therapy help as this may identify sources of tension as well as provide new coping skills.
