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To lead means to take charge and guide. By deciding to lead a healthy life, you're deciding to assume command over your own habits and actions. Take care of the basics by eating, exercising, and sleeping. Build a system you can sustain by integrating healthy habits into every part of your routine. Enlist your friends and your doctor to help you stay on track.
Steps
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Eat food. Everyone's ideal diet is different, yet we all need to cover the same bases. Eat fruits and vegetables, whole grains, dairy, protein, and healthy fats. Talk to your physician about your needs: if you have a medical condition, you may need to be more careful about what you eat. [1] X Trustworthy Source Centers for Disease Control and Prevention Main public health institute for the US, run by the Dept. of Health and Human Services Go to source
- Eat at least three meals a day with healthy snacks in between. Pay attention to your portion size and serving sizes of different foods to make sure that you're not overeating. It is unhealthy to overeat, even if it is with healthy foods.
- Eat a variety of whole foods. Eat beans, nuts, salads, and fermented foods like yogurt.
- Forget vitamins and supplements unless a doctor recommends them so you can be sure they’re effective and safe for you. [2] X Trustworthy Source American Heart Association Leading nonprofit that funds medical research and public education Go to source If you eat a variety of foods, including plenty of fruits and vegetables, you'll get the nutrients you need.
- Get in the habit of eating when you're hungry and stopping when you're full. Pay attention to your food while you eat so that you notice your level of hunger decreasing.
- If you think about food all the time, if you eat when you're not hungry, or if you avoid eating at all, you might have an eating disorder. [3] X Trustworthy Source National Eating Disorders Association Nonprofit organization dedicated to supporting individuals and communities affected by eating disorders Go to source Consult your physician.
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Drink fluids. Drink water, some juices, broth, milk, and other liquids throughout the day. [4] X Expert Source Sari Eitches, MBE, MD
Sleep Specialist Expert Interview. 3 April 2020. Drink at least 2 liters, or about 8 glasses of 8 oz of liquid a day to make sure you’re well-hydrated. [5] X Trustworthy Source Centers for Disease Control and Prevention Main public health institute for the US, run by the Dept. of Health and Human Services Go to source- Eating juicy vegetables and fruits will also hydrate you.
- Try to avoid soda and other artificially sweetened drinks. Sugar is bad for your metabolism, your teeth, and your immune system. [6] X Research source
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Exercise. Make sure you move every day. It will boost your mood, your energy, and your health. If you're an adult, aim for about 150 minutes of moderate aerobic activity or 75 minutes of vigorous aerobic activity a week. [7] X Trustworthy Source American Heart Association Leading nonprofit that funds medical research and public education Go to source Activity that counts as vigorous is when you maintain 70-85% of your maximum heart rate for the entire period of exercise. It's better to exercise more frequently than to get all your working out in one day, so do something daily if you can.
- You don't have to join a gym to exercise. You can take brisk walks, go on runs, swim, or join a dance troupe.
Jillian Michaels, Fitness Trainer & Television PersonalityExercise has positive ripple effects. "Fitness is an entry point to help you build a happier, healthier life. When your health is strong, you're capable of taking risks. You'll feel more confident to ask for the promotion. You'll have more energy. You'll feel more deserving of love."
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Sleep. Sleep has everything to do with health. To maintain your immune resistance, your weight, and your mental health, keep a regular sleep schedule. [8] X Expert Source Sari Eitches, MBE, MD
Sleep Specialist Expert Interview. 3 April 2020. If you're an adult, go for 7-8 hours of uninterrupted sleep a night. Try to wind down naturally around the same time every evening so your body knows it's time to relax. [9] X Trustworthy Source HelpGuide Nonprofit organization dedicated to providing free, evidence-based mental health and wellness resources. Go to source- Teenagers may need closer to 10 hours of sleep a night.
- Older adults still need 7-8 hours of sleep, but may also need to nap more and spend more time in bed.
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Relax. Taking time off from work and other stressors is essential to your health. Engage in the hobbies that relax you, get out of the house and walk in nature, hang out with friends, and learn some relaxation techniques that you can do in rough moments. [10] X Expert Source Sari Eitches, MBE, MD
Sleep Specialist Expert Interview. 3 April 2020. Chronic stress can lead to heart disease, headaches, digestive issues, memory issues, weight gain, and mental illness. [11] X Research source- Even if you don't work, it's important to take vacations from your everyday routine.
- Take many vacations and weekend trips in which you focus on relaxing. [12] X Research source Try to keep your evenings free.
- Take quick naps and short breaks during your workday.
- Meditate .
- If you are a trauma survivor, stress might hit you especially hard. A mental health counselor can make a great difference during times of stress.
- Reader Poll: We asked 1658 wikiHow readers about the most common signs that someone is stressed, and only 6% of them said self-medicating with food or alcohol . [Take Poll] Other signs, like having a quick temper or withdrawing, might be more common.
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Cook at home. Cooking at home is cheaper and healthier than eating out, so teach yourself to cook the things you love, and keep a well-stocked fridge. Shop healthily. Plan out your meals for the week, and go to the grocery store with a list. Start in the produce aisles, and skip the chips and snack aisles. [13] X Trustworthy Source HelpGuide Nonprofit organization dedicated to providing free, evidence-based mental health and wellness resources. Go to source
- If your time is limited during the week, try cooking a lot of food at once during the weekends. Stews, grain salads, casseroles and roasts keep well in the fridge.
- Cook food you like, or you won't want to eat it.
- To guarantee weekly vegetables, order a CSA from a local farm if you can afford one.
- In some areas you can use SNAP, or food stamps, at your local farmer's market. They're worth twice as much that way, so check to see if you can.
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Cultivate active habits. If you have trouble getting to the gym on a regular basis, build more activity into your daily routine. Take up gardening or another active hobby. Get a dog so that you remember to go on walks. Cut your commute and walk part of the way to work, or get in the habit of patronizing nearby businesses so you can walk there and back. Through repetition and consistency, you can build a new exercise habit that can help you lead a healthier life. [14] X Trustworthy Source National Institute of Diabetes and Digestive and Kidney Diseases Health information from the National Institute of Diabetes and Digestive and Kidney Diseases, a division of the U.S. National Institutes of Health Go to source
- See if you can bike part of your commute instead of walking it.
- Take the stairs, not the elevator.
- Cultivate the habit of taking an after-dinner stroll in a nearby park.
- Try any hobby that gets you out of the house and moving around, like birdwatching or geocaching.
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Brush and floss. Dental hygiene affects your heart health as well as your gums and teeth. Brush twice a day and floss daily. [15] X Trustworthy Source MedlinePlus Collection of medical information sourced from the US National Library of Medicine Go to source Consider adding in a mouthwash containing fluoride. Schedule regular dental cleanings and exams, and don't hesitate to make an appointment if you have gum bleeding, misaligned teeth, or sensitivity. If you're having trouble swallowing, you should see a doctor immediately.
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Wear sunscreen. Sunscreen protects you from cancer and helps your skin age more slowly. Wear sunscreen when you go outside, but also when you sit by a window. Wear broad-spectrum sunscreen of SPF 30 or higher. Apply 15 minutes before sun exposure, and reapply every two hours. [16] X Trustworthy Source US Food and Drug Administration U.S. government agency responsible for promoting public health Go to source
- Keep an eye on your skin. If you have moles, check them regularly to see if they have grown into irregular shapes or colorations, or if they are increasing in size.
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Socialize. Having a healthy social network is good for your longevity, your recovery from illnesses you contract, and your mental stability. See friends regularly. Keep in touch with family. [17] X Research source
- To expand your social contacts, join a religious congregation, activist collective, artistic cooperative, or other organization. Get involved in the organization, and stick with it.
- Get to know your neighbors. You don't need to make best friends with everyone on your block, but getting to the point where you can have a friendly chat when you see each other is a good idea.
- Volunteer to help out people in your life when they are in need, and ask for help when you need it.
- If you're single, consider dating. If you're happily coupled, consider moving in with your partner. Romantic companionship is one of the biggest factors in health and happiness. [18] X Research source
- Send notes of appreciation to tell the people you love what you love about them.
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Build happiness and self-acceptance. There is a strong link between happiness and health, so try to get in the habit of treating yourself lovingly. Speak to yourself the way you would speak to a dear friend. When you start having negative spirals of thought, pause, and identify the thought that is making you feel bad. Accept the bad feeling and don't try to control it. Instead, calm yourself until you can analyze the logic behind your bad feeling. [19] X Trustworthy Source Harvard Medical School Harvard Medical School's Educational Site for the Public Go to source
- Affirm your positive feelings. Good feelings help you survive trauma and illness. When you have a positive feeling, pause and enjoy it.
- If you have a positive thought, say it out loud: "I love this park" or "I did a great job handling my stress today."
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Limit your exposure to toxins. You can keep yourself healthier by reducing your interaction with the chemicals in your environment. [20] X Research source Don't smoke. Cigarettes are toxic.
- Avoid products that contain chemicals.
- Mop, don't sweep. Dust is full of toxins, so you don't want to stir it up into the air. Use a wet rag to wipe down surfaces, and mop the floors regularly. You can also vacuum.
- Don't use pesticides or buy spray. Keep these chemicals out of your home. You can avoid bugs by keeping your house clean.
- Handwash your dry-cleaning. Professional dry-cleaners use perchloroethylene, which can cause health problems when you are exposed to it for a long time. Clean your clothes with water instead, or find a dry cleaner who will agree to wet-clean your clothing.
- Check the air quality forecast. [21] X Research source Try to get your outdoors time in on days with higher air quality, and go further away from factories and traffic when you exercise.
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See your doctor regularly. Enlist the help of an expert to aid you in your healthy life. Get your annual check-up, and go in whenever you think something might be wrong. Doctors are there to educate you as well as diagnose you, so going in to the doctor when healthy is never a waste of time. In fact, a regular check-up makes it much more likely that your doctor will spot a potentially serious illness or condition early, which can help them treat it more effectively. [22] X Research source
- Make sure you have insurance that gives you the coverage you need. For instance, if you're likely to conceive a child within the next few years, make sure your insurance covers maternity care and childbirth services.
- Ask your doctor if you are taking care of yourself correctly. Your doctor may have thoughts about your diet and exercise that
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Look out for signs and symptoms. Screen yourself for any diseases or conditions you might be prone to. If an illness runs in your family, monitor for it. If you are experiencing pain or discomfort, or if you notice your skin or any other body part changing in a way that cannot be attributed to ordinary aging, see a doctor. [23] X Trustworthy Source MedlinePlus Collection of medical information sourced from the US National Library of Medicine Go to source
- Minor symptoms that persist for longer than a week, such as coughing, should also prompt a visit to a health professional.
- If you're unsure about a symptom, call the doctor's office and ask to speak to a nurse or a nurse practitioner. Many minor problems can be diagnosed over the phone.
- Immediately call 911 if you are having an emergency. Emergencies include difficulty breathing, chest pain, bad abdominal pain, bleeding, head trauma, or loss of consciousness.
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Speak to a mental health counselor. Having an active social life can help you keep yourself balanced and happy, but it's not always enough. If you have been feeling unusual in any way, consider seeing a therapist. If you worry, feel sad, feel helpless, or are having trouble doing the ordinary activities of your life, see a doctor or a therapist. [24] X Trustworthy Source American Psychological Association Leading scientific and professional organization of licensed psychologists Go to source
- If you feel disconnected from the things that sometimes bring you pleasure, you might be depressed. If you are experiencing many intense emotions, something else might need attention.
- Even if you don't think anything is wrong, problems at work, at home, or concerns from your friends might be signs that something is.
- If you are eating, drinking, or using drugs to cope, you may benefit from professional help. Contact a professional even if you are thinking about using a substance to help with your emotions.
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Expert Q&A
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QuestionWhat are 2 ways of maintaining a healthy lifestyle?Dr. Sari Eitches is an Integrative Internist who runs Tower Integrative Health and Wellness, based in Los Angeles, California. She specializes in plant-based nutrition, weight management, women's health, preventative medicine, and depression. She is a Diplomate of the American Board of Internal Medicine and the American Board of Integrative and Holistic Medicine. She received a BS from the University of California, Berkeley, an MD from SUNY Upstate Medical University, and an MBE from the University of Pennsylvania. She completed her residency at Lenox Hill Hospital in New York, NY and served as an attending internist at the University of Pennsylvania.Avoid processed food and fast food. Instead, eat foods made from fresh and simple ingredients whenever you can.
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QuestionHow can I feel more energized throughout the day?Dr. Sari Eitches is an Integrative Internist who runs Tower Integrative Health and Wellness, based in Los Angeles, California. She specializes in plant-based nutrition, weight management, women's health, preventative medicine, and depression. She is a Diplomate of the American Board of Internal Medicine and the American Board of Integrative and Holistic Medicine. She received a BS from the University of California, Berkeley, an MD from SUNY Upstate Medical University, and an MBE from the University of Pennsylvania. She completed her residency at Lenox Hill Hospital in New York, NY and served as an attending internist at the University of Pennsylvania.It may be obvious, but sleep is very important for energy. Both the number of hours and the quality of your sleep is important in feeling the most restored through sleep. You should also make sure that you are hydrating and drinking plenty of water. In terms of your diet, try to incorporate whole foods and plant-based foods so that you get the proper amount of macronutrients in each of your meals.
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- Ask your doctor for dietary recommendations that may be effective for you.Thanks
- Don’t skip your check-ups, even if you’re healthy! Your doctor has a better chance of catching any potentially serious illnesses or conditions.Thanks
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Warnings
- Talk to your doctor before you make any drastic changes to your diet or exercise routine to make sure it’s safe for you.Thanks
- Seek immediate medical attention if you have difficulty breathing, chest pains, or you suffer a serious injury.Thanks
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References
- ↑ https://www.cdc.gov/healthy-weight-growth/healthy-eating/index.html
- ↑ https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/nutrition-basics/vitamin-supplements-hype-or-help-for-healthy-eating
- ↑ https://www.nationaleatingdisorders.org/warning-signs-and-symptoms/
- ↑ Sari Eitches, MBE, MD. Sleep Specialist. Expert Interview. 3 April 2020.
- ↑ https://www.cdc.gov/healthyweight/healthy_eating/water-and-healthier-drinks.html
- ↑ https://www.betterhealth.vic.gov.au/health/healthyliving/soft-drinks-juice-and-sweet-drinks-limit-intake
- ↑ https://www.heart.org/en/healthy-living/fitness/fitness-basics/aha-recs-for-physical-activity-in-adults
- ↑ Sari Eitches, MBE, MD. Sleep Specialist. Expert Interview. 3 April 2020.
- ↑ https://www.helpguide.org/articles/sleep/getting-better-sleep.htm
- ↑ Sari Eitches, MBE, MD. Sleep Specialist. Expert Interview. 3 April 2020.
- ↑ https://www.mhanational.org/rest-relaxation-and-exercise
- ↑ https://www.sciencedaily.com/releases/2010/02/100218125204.htm
- ↑ https://www.helpguide.org/articles/healthy-eating/cooking-at-home.htm
- ↑ https://www.niddk.nih.gov/health-information/diet-nutrition/changing-habits-better-health
- ↑ https://medlineplus.gov/ency/article/001957.htm
- ↑ https://www.fda.gov/drugs/understanding-over-counter-medicines/sunscreen-how-help-protect-your-skin-sun
- ↑ https://www.psychologytoday.com/us/blog/living-mild-cognitive-impairment/201606/the-health-benefits-socializing
- ↑ http://www.eurekalert.org/pub_releases/2011-01/bmj-mig012611.php
- ↑ https://www.health.harvard.edu/blog/greater-self-acceptance-improves-emotional-well-201605169546
- ↑ https://www.ucsf.edu/news/2011/01/8386/environmental-health-expert-offers-advice-how-reduce-exposure-toxins
- ↑ http://airquality.weather.gov/
- ↑ https://www.betterhealth.vic.gov.au/health/servicesandsupport/regular-health-checks
- ↑ https://medlineplus.gov/healthscreening.html
- ↑ http://www.apa.org/helpcenter/choose-therapist.aspx
About This Article
Article Summary
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To lead a healthy life, get into the habit of cooking nutritious meals at home instead of eating out frequently. Try to work exercise or some form of physical activity into each day, whether that's jogging, gardening, or birdwatching. Brush and floss twice per day to keep your teeth and gums healthy and schedule regular dental cleanings and exams. It's also important to build happiness and self-acceptance by treating yourself lovingly and speaking to yourself the way you would speak to a dear friend. For tips on being positive and dealing with negative self-talk, read on!
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