The Top 8 Tips and Recommendations to Stay Healthy

Lifestyle choices significantly impact mental and physical well-being and life quality. The top 10 tips for good health and longevity include making healthy choices, which are in your hands. Factors like age, family history, and genetic makeup can influence your health and make you more susceptible to certain conditions. However, there are also many factors that can be controlled, contributing to a long, productive life. These science-backed healthy choices can help you thrive throughout your life.

1. Get in motion

Regular exercise, including walking, dancing, cycling, and household chores, can significantly improve physical and mental health without requiring extensive workouts. The U.S. Department of Health and Human Services recommends 150 minutes of moderate-intensity aerobic activity a week for adults, or 75 minutes of vigorous aerobic activity a week, to achieve a healthier, more energized, and better mood. Regular physical activity boosts heart health, reduces the risk of cardiovascular disease, improves brain health, reduces depression and anxiety, aids in weight management, strengthens bones and muscles, and reduces chronic diseases. Exercise burns more calories than inactivity, making it easier to lose weight and maintain it.

2. Consume less processed food and more whole foods

Whole foods are non-processed, non-added foods that are generally healthier and offer more vitamins, minerals, and essential nutrients than processed foods. They also provide more energy and may lower the risk of health issues. Processed foods are often unhealthy due to their higher content of ingredients like sugars, salt, trans fats, preservatives, and artificial colors. Poor nutrition can increase the risk of weight gain, obesity, heart disease, type 2 diabetes, and certain types of cancer. Scientific research supports the importance of a balanced diet for overall health.

3. Try to stop smoking if you do

Smoking is the leading cause of preventable death in the US, accounting for 1 in 5 deaths annually. Smokers die 10 years earlier than nonsmokers due to tobacco damage, which affects organs and increases the risk of heart disease, stroke, respiratory diseases, lung cancer, and other types of cancer. Quitting smoking is crucial for improving health, regardless of age or smoking history, and can add years to life. Consult a doctor to discuss quitting and prescribe necessary cessation medications to help quit nicotine permanently.

4. Give your sleep a high priority

Sleep is crucial for body functions like cell repair and brain function. The CDC recommends 7 or more hours for most adults, with children and older adults needing more. Lack of sleep can lead to health issues like high blood pressure, cardiovascular disease, metabolic syndrome, type 2 diabetes, anxiety, depression, mood changes, a weakened immune system, and cancer. To improve sleep quality, create a quiet, dark, comfortable environment, avoid screen time before bed, create a relaxing bedtime routine, limit caffeine intake, and try natural sleep aids like melatonin, valerian root, or glycine.

5. Maintain your hydration

Drinking enough water is crucial for good health, as it helps maintain body temperature, aid digestion, and deliver nutrients to cells. It also keeps the brain working well, preventing fatigue, focusing issues, headaches, and mood changes. Choose water over sodas and energy drinks, which often contain added sugars and calories. To add flavor, squeeze lemon, lime, or orange juice, cucumber slices, or mint or basil leaves. This will help maintain proper bodily functions and prevent the development of mood changes.

6. Use alcohol sensibly if you consume it

Overconsumption of alcohol can lead to serious health issues, including liver, brain, and heart damage, as well as an increased risk of cancer. Moderate drinking is classified as up to 1 standard drink per day for women and up to 2 standard drinks per day for men, according to the U.S. Department of Health and Human Services. Drinking too much can negatively impact mental health and overall well-being.

7. Recognize your numbers

Preventive care involves a doctor screening you for key measurements such as BMI, blood pressure, cholesterol, and fasting blood glucose. If these numbers are outside the recommended range, a treatment plan can be developed and monitored. Being aware of these issues early on can help make lifestyle changes to improve health. Health conditions like hypertension or high cholesterol may not cause symptoms until later, leading to more serious issues. If lifestyle changes aren’t enough, a doctor may prescribe medications to reduce the risk of potential complications. By being aware of these key metrics, you can make the right lifestyle changes to improve your health.

8. Have safe sexual relations

Proactively getting screened for sexually transmitted infections (STIs) is crucial for sexually active individuals, as some diseases may not cause noticeable symptoms until later, making early detection crucial for effective treatment. Open communication about sexual history and STI diagnoses is essential for safe sex. Before having sex with a new partner, consider getting tested for STIs together and discussing barrier method preferences. It is also important to discuss your sexual history and STI diagnosis with your partner.