Eat Well. Move Often. Rest Deeply.

Good nutrition, frequent exercise and restful sleep are all pillars of a healthy life. Good habits in each of these areas can set you up for success. 

Nutrition 

A nutritious diet can help you maintain a healthy weight and ward off disease. 

The Centers for Disease Control and Prevention (CDC) says you should be consistent with making healthy choices when you eat. It recommends a balanced diet that includes: 

  • Vegetables. 
  • Fruits. 
  • Fiber. 
  • Healthy fats. 
  • Whole grains. 
  • Lean proteins. 

These foods are rich in the nutrients your body needs to thrive. They are also low in excess calories and can keep you full for longer. You should limit your intake of added sugars and sodium. 

Added sugars are sugars and syrups that get mixed into foods and drinks while they’re being made. They can increase your chances of weight gain, Type 2 diabetes and heart disease. Watch out for sugary drinks such as sodas and syrupy coffee. 

Sodium can raise your blood pressure. This increases the risk of a heart attack and stroke. Be wary of packaged and highly processed foods that contain a lot of sodium. 

Be sure to read the nutrition label on packaged foods. It will tell you how much added sugar and sodium is in what you’re about to eat. 

Physical Activity 

Regular exercise is another key part of staying healthy. It can: 

  • Improve your brain health. 
  • Reduce symptoms of depression and anxiety. 
  • Strengthen your bones and muscles. 
  • Help you manage your weight. 

It can also decrease your risk of heart disease, Type 2 diabetes and some cancers. The CDC says most adults should aim to get 150 minutes of moderate-intensity physical activity each week. This could include brisk walks or yard work. You can meet this goal by walking 30 minutes a day, five days a week. 

If you have just started exercising, you can start small and work your way up to 150 minutes over time. If you need a challenge, the CDC says you can get 75 minutes of vigorous-intensity physical activity each week. This could include running or jogging. 

You are more likely to stay on track with your exercise plan if you: 

  • Pick activities you enjoy. Exercise should be something you look forward to each day. 
  • Mix things up. The CDC says you should devote a couple of days each week to exercises that make your muscles stronger. You can do aerobic activities on the other days. 
  • Keep an exercise journal. By recording your activity and wins, you’ll be able to see how far you’ve come. Be sure to talk to your doctor about what exercises are right for you. 

Sleep 

While staying active matters, it is also important to give your body time to rest. Sleep is a key part of your physical and mental well-being. Getting enough sleep can: 

  • Improve your memory and keep you sharp. 
  • Improve your mood. 
  • Reduce stress. 
  • Help you get sick less often. 
  • Lower your risk of heart disease, stroke and Type 2 diabetes. 

Your sleep needs change as you age. For instance, the CDC says teenagers ages 13 – 17 should get 9 – 12 hours of sleep each night. Adults ages 18 – 60 should get seven or more hours of sleep. 

It can sometimes be hard to settle down at the end of a busy day. To improve your sleep quality: 

  • Set a schedule. Go to bed at the same time each day. 
  • Keep your bedroom quiet. 
  • Stop looking at electronic devices 30 minutes before you go to bed. 
  • Avoid caffeine in the evening. 

It’s never too early or too late to start building a healthy lifestyle. If you don’t know where to start, talk to your doctor. He or she can help you craft a plan that is right for you. 

 

The CDC is an independent organization that provides health information you may find helpful.