22/05/2023
What is a healthy lifestyle, exactly?
These five areas were chosen because prior studies have shown them to have a large impact on risk of premature death. Here is how these healthy habits were defined and measured:
1. Healthy diet, which was calculated and rated based on the reported intake of healthy foods like vegetables, fruits, nuts, whole grains, healthy fats, and omega-3 fatty acids, and unhealthy foods like red and processed meats, sugar-sweetened beverages, trans fat, and sodium.
2. Healthy physical activity level, which was measured as at least 30 minutes per day of moderate to vigorous activity daily.
3. Healthy body weight, defined as a normal body mass index (BMI), which is between 18.5 and 24.9.
4. Smoking, well, there is no healthy amount of smoking. "Healthy" here meant never having smoked.
5. Moderate alcohol intake, which was measured as between 5 and 15 grams per day for women, and 5 to 30 grams per day for men. Generally, one drink contains about 14 grams of pure alcohol. That's 12 ounces of regular beer, 5 ounces of wine, or 1.5 ounces of distilled spirits.
Researchers also looked at data on age, ethnicity, and medication use, as well as comparison data from the National Health and Nutrition Examination Surveys and the Centers for Disease Control and Prevention's Wide-Ranging Online Data for Epidemiologic Research.
5Daily self-care
Your skin is the largest organ in your body, so take good care of those outer layers. Shower or wipe off sweat after a workout, moisturize frequently, and donât forget to apply sunscreen (remember that the duration of protection a newly-applied sunscreen provides is two hours).
Try a contrast shower! Alternate between hot and cold water while showering to improve circulation and blood flow and to tone your skin.
Practice good oral hygiene. Brush your teeth twice a day, floss daily, and drink soda and juices through a straw to help prevent cavities.
Wash your hands regularly and properly, scrubbing vigorously with soap and water for at least 20 seconds.
Commit to a mindful morning routine, including yoga or other exercises to warm-up, an unrushed breakfast, and thoughtful setting of daily intentions.
Choose clothes made of natural fabrics. Make sure your workout clothes are comfortable to wear and allow your skin to breathe.
Incorporate small spa rituals into your daily routine. Take a warm bath with herbs or sea salt, do a hair mask, or give yourself a foot massage.
Create a healthier home by using items made of organic materials and swapping your chemical cleansers for less harmful products.
Open your windows regularly to let in some fresh air, and decorate your home with air-purifying plants, like the nearly impossible-to-kill snake plant (sansevieria).
6Mental well-being
Find time every day to do something you love, whether itâs enjoying a favorite hobby, playtime with your pet, or chatting with a dear friend â whatever makes you happy.
Meditate. This mindful practice brings you to a state of peaceful awareness that is rejuvenating for both your mind and body.
Take a regular digital detox. Set your phone on airplane mode after 9 pm, make your mealtime gadget-free, and implement unplugged weekends.
Practice gratitude. Focusing on positive things in your life you are thankful for is a powerful technique to help you feel happier and improve your overall health.
Start a daily habit of taking a 15-minute timeout alone with yourself. Remove all distractions, let go of any thoughts, and just allow your thoughts to wander. If you start spiraling, take deep breaths until the feeling passes.
Practice positive thinking. Our thoughts trigger neurochemical reactions in our bodies and shape our deepest beliefs about ourselves and the world.
7Positive social circle
Develop meaningful connections. Surround yourself with positive, inspiring people and cut ties with those who bring negative energy or activity into your life.
Make time to hang out with your friends. If your circle of friends is on the smaller side, thatâs ok! Quality over quantity is the name of the game. Consider getting involved in an activity that appeals to you in order to meet some like-minded people and make new friends.
Deepen relationships with your family. Their love and support can really do wonders both for your mental and physical health, and make an effort to spend time together for important dates, like birthdays.
Be fully present when spending time with your nearest and dearest. Put down your phone and really listen to your loved ones when youâre together.
Have the confidence to say âno.â Donât feel guilty for turning down invites or opportunities if they donât feel right for your life at that particular moment.
Focus on offline connections. Nothing replaces real-life meetups with deep conversations, hugs, and laughter.
Be kind to everyone you meet. A smile and genuinely friendly attitude can make a difference in a strangerâs day â and yours.