Healthy Habits
We all know that healthy habits make us feel better and live longer. You’ve probably tried getting more sleep, eating healthier, cutting back on alcohol, or even quitting smoking. It’s not easy. But research shows effective ways to create and sustain a healthy lifestyle.
So, what exactly is a healthy lifestyle, and how does it benefit our lives? Let's dive in.
What Is A Healthy Lifestyle?
A healthy lifestyle includes habits and activities that promote physical, mental, and spiritual well-being while reducing the risk of major illnesses. These habits can vary from person to person and can be tailored to fit individual lifestyles.
However, prior studies have identified the five key areas that can benefit everyone and have shown the greatest impact in reducing the risk of premature death. Here are the habits and how they are measured and defined:
-Healthy diet: based off of the intake of healthy foods such as fruits, vegetables, nuts, whole grains, healthy fats, and omega-3 fatty acids, and unhealthy foods such as processed foods, trans fat, sodium, and sugar-sweetened beverages.
-Healthy physical activity level: at least 150 minutes of moderate-intensity activity a week or 75 minutes of vigorous-intensity activity a week.
-Healthy body weight: defined as body mass index (BMI), a healthy body is considered to be between 18.5 – 24.9.
-No smoking: a major health risk– don’t smoke! There is no “healthy” amount of smoking.
-Moderate alcohol intake: measured as between 5 and 15 grams per day for women, and 5 to 30 grams per day for men.
As it turns out, healthy habits actually make a big difference. According to this Harvard study and analysis, people who met the criteria for all five habits enjoyed significantly, impressively longer lives than those who had none: 14 years for women and 12 years for men (if they had these habits at age 50). People who had none of these habits were far more likely to die prematurely from cancer or cardiovascular disease.
You might be thinking, "What could be so hard about maintaining this?" but it's easier said than done. Busy schedules, ingrained habits, social influences, and financial limitations often make it tough to prioritize health. When you add in the stress of daily life, confusion from conflicting health advice, and the temptation of instant gratification, it's easy to see why sticking to healthy choices can be so difficult. However, research shows ways to make it easier on yourself.
Ways to Maintain (News In Health)
Know your habits
Engaging in everyday activities like brushing your teeth twice a day or having a drink in the evening can easily become habits through repetition. Over time, these habits can become ingrained and automatic, and you just do them without thought.
You need to be conscious of what you are doing to be able to change it. “In order to change, we must be aware of what we are doing, thinking, and feeling. Without awareness, there can be no change" says Jon Kabat-Zinn, an American professor at the University of Massachusetts Medical School.
Maybe you go out to eat a lot and every time you do, you eat unhealthily. When you start to realize it you can tell yourself, “Okay, how about for the next month, make yourself healthy dishes.” As you do it every day for the next month, you are making a habit to remember and carry it out.
Make a plan
Make a plan including a SMART (specific, measurable, achievable, relevant, and time-bound) goal. That could be drinking an additional glass of water every day or taking a 10-minute walk after dinner each evening. It doesn’t need to be anything major, but it has to be something you can be consistent at that will ultimately lead you to a bigger goal.
Stay on track
You may be struggling to continue and feel the urge to let yourself cheat by telling yourself, “I’ll just skip today,” or “I will continue it tomorrow.” It may be difficult but to change, you need to have self-control. Some ways to help you stay on track include keeping a record of your progress, remembering WHY you started in the first place, celebrating milestones (no matter how small!), reflecting, and just learning.
Think about the future
By doing what I’m doing, how will it affect me in the long run? How will I feel 10 years from now? Happier? Wasn’t that the whole reason why I started doing this?
It's like looking through a crystal ball for goal-setting—thinking about how today's actions shape tomorrow's happiness and well-being. It prompts us to wonder if what we're doing now matches where we want to be in the future and whether our goals still resonate with our original motivations.
Be patient
Remember, Rome wasn’t built in a day. You may or may not see results right away but trust the process.
In cultivating healthy habits, remember that each choice, no matter how small, contributes to your overall well-being. Whether it’s choosing nutritious foods, staying active, or prioritizing self-care, these daily actions compound over time to shape a healthier future. Embrace the journey, celebrate your progress, and always listen to your body's needs. By nurturing these habits with patience and persistence, you're investing in a happier, healthier life—one step at a time.
Written by: Jaslynn Lee
References
NIH. (n.d.). Creating Healthy Habits. NIH News in Health. https://newsinhealth.nih.gov/2018/03/creating-healthy-habits
Tello, M. (2020, March 25). Healthy lifestyle: 5 keys to a longer life. Harvard Health Publishing. https://www.health.harvard.edu/blog/healthy-lifestyle-5-keys-to-a-longer-life-2018070514186
Tsai, A. (2024, March 6). 12 Tips for Maintaining a Healthy Lifestyle. Healthline. https://www.healthline.com/health/how-to-maintain-a-healthy-lifestyle#exercise-regularly
UCSF Health. (n.d.). Healthy Lifestyles. Healthy Lifestyles, Healthy Outlook. https://www.ucsfhealth.org/education/healthy-lifestyles-healthy-outlook
