Wellness begins at the end of your bed. Indeed, the habits we start with first thing in the morning can set us up for success or failure for the rest of our day. With so many demands on our time and attention, it’s not always easy to get enough sleep, eat well, and stay active. But by recognizing how your choices affect your stress, energy, and overall wellness — as well as their long-term effects on your body — you’ll be more likely to prioritize self-care consistently.
10 healthy lifestyle facts to support a healthier lifestyle
1. Add some green to your plate.
A plant-based diet has many health benefits, including lowering the risk of heart disease, type 2 diabetes, and certain cancers, including breast cancer. Eating more vegetables is one of the best and easiest ways to improve your general health, especially if you’re not exercising regularly. Vegetables are rich in vitamins, minerals, fiber, and antioxidants that help to protect your body from disease. They also provide a significant amount of protein. Include a variety of vegetables in as many meals as you can, either as side dishes or in place of animal proteins.
2. Go for a walk before breakfast.
Exercise can help to reduce the risk of type 2 diabetes, heart disease, and stroke, as well as help with weight loss. Morning exercise can help shed extra pounds, improve mood, and increase energy levels. It can also help you stay consistent with your exercise routine since it’s unlikely you’ll fit in a workout in the middle of your day. If you’re exercising, start with a 10-minute walk. And recent studies have found that walking outside is as effective as indoor workouts for many people.
3. But don’t forget to breathe.
If you’re feeling stressed out, try a mini-meditation session. Research shows that even just two minutes of mindful breathing can reduce stress and improve focus. You can practice a mini-guided meditation for a few minutes in the morning before or after your walk. Even if you’re short on time, you can still reap the benefits of meditation. Try the 4-7-8 breathing exercises. This simple technique can help reduce stress and anxiety, improve focus, and get a better night’s sleep. It’s great to do whenever you notice that you’re feeling tense or stressed out.
4. Don’t skimp on the vitamins.
If you eat a healthy diet, it’s unlikely you’re deficient in vitamins and minerals. However, if you’re watching what you eat for reasons like weight loss, managing blood pressure, or preventing diabetes, it’s easy to fall short on some nutrients. A daily multivitamin can help to address any gaps. Before you buy one, however, make sure that it has the daily value (DV) for the nutrients you are trying to get in your diet. If you have any health issues, like high blood pressure, or a specific condition you’re trying to manage, you may also want to talk to your doctor about any supplements you may need.
5. Shake off stress with a workout.
While your morning walk can help to promote general health, a workout can improve your mental health. Research shows that exercise can help to reduce symptoms of anxiety and depression. If you’re feeling stressed and need a mental health boost, try to find 15 minutes to squeeze in a workout. More and more research shows that even 10 to 15 minutes of exercise can significantly reduce stress. If you have a busy schedule, try to fit in some simple exercises like stretching, push-ups, jogging in place, or squats. As a health fact, you’re even better off if you can squeeze in a short, high-intensity workout.
6. Make lunch a sacred break.
If you can, take a break from your daily routine and sit down to a healthy meal in the middle of the day. You’ll return to your work with more energy and a clearer mind. While you can’t always make this happen, when you can, it’s a great idea. Skipping meals can leave you feeling sluggish and low on energy, but eating regularly can help to prevent this. Eating breakfast, a healthy lunch, and a mid-afternoon snack will help to keep your blood sugar levels stable, so you don’t experience extreme hunger or fatigue. This health fact tells you to avoid snacking on unhealthy foods later in the day is also a good idea.
7. Don’t overeat at dinner.
Eating a healthy, balanced meal at dinner is important, but don’t overdo it. One of the healthy lifestyle facts is eating a healthy dinner can help with weight loss, but you may experience digestive issues or feel bloated and uncomfortable if you eat too much. Make sure to limit your portion sizes to avoid this. Eating a healthy dinner can also help to improve your sleep quality if you make sure to avoid foods that cause gas and bloating. This health fact can lead to better sleep and less stress during the day.
8. Don’t neglect your oral health.
If you practice good oral hygiene, then you are doing one of the healthy lifestyle facts. As a benefit, you can avoid gum diseases and other health issues like cavities. Dentists recommend brushing your teeth at least twice a day for two minutes. Flossing once a day is also a good idea. While it’s easy to let your oral health fall by the wayside when you’re busy, it’s important to prioritize it. If you have a busy schedule, you can even try to cut down your oral hygiene routine, so you have more time in your day. If you need to reduce your oral hygiene routine, visit the dentist as regularly as possible. This will ensure you catch any health issues before they get out of control.
9. Lock in good sleep habits tonight.
If you’re struggling to get enough sleep, start by creating an environment that promotes sleep. This can include cutting out screen time in the hours before bed, avoiding caffeine and alcohol, and keeping your bedroom comfortable. You can also try relaxation techniques before bed or even a sleep tracker to see if that helps you fall asleep faster. If you’re still having trouble, consider talking to your doctor about sleep aids. While these don’t work for everyone, they can be helpful for some people. If you have a health condition, like high blood pressure or heart disease, that interferes with your sleep, talk to your doctor about different ways to manage it, so it doesn’t interfere with your sleep.
10. Bottom line
Healthy habits don’t happen overnight, but as you build them into your daily routine, they can significantly improve your quality of life. One healthy lifestyle fact is that starting your day with a nutritious breakfast and some quiet time can help you stay productive and focused throughout the day. Make sure you’re getting enough sleep and carving out time for exercise, and you’ll be rewarded with better health and more energy.
Rick Kaselj MS, is a leading kinesiologist and injury specialist as well as co-creator of the best-selling Unlock Your Hip Flexors program. Rick creates exercise programs that help people heal injuries and eliminate pain, so they can go back to living a full, active, healthy life.
