What exactly are healthy lifestyle choices?
Written by
Chen Jialiang
Reviewed by
Prof. Benjamin Murphy, Ph.D.Making healthy choices means sticking to daily habits that improve your physical and mental well-being, resulting in noticeable benefits such as increased energy and improved moods. Little changes that you continue over time make a significant difference. Make sustainable changes, not perfect changes.
Your base is balanced nutrition. Half of your plate should be made up of colourful vegetables and fruits. Protein portions the size of your hand. A serving equals 4-6 oz. or 113-170 grams. Whole grains the size of your fist. These visual aids make eating right easy everywhere.
Regular movement builds your whole system. Try to reach 150 minutes weekly of moderate activity like brisk walking. That's 30 minutes five days a week. Add strength training twice a week with weights of from 5 to 15 pounds. This will also help improve heart health and metabolism efficiently.
Sleep Quality
- Maintain consistent bedtime within 30 minute window
- Create dark cool sleeping environment
- Avoid screens one hour before bed
Stress Reduction
- Practice 4-7-8 breathing technique daily
- Schedule short nature walks weekly
- Keep gratitude journal beside bed
Social Connection
- Arrange weekly meetups with friends
- Limit phone use during conversations
- Join community groups with shared interests
The quality of sleep rejuvenates the mind and body. Shoot for seven to nine hours nightly. Set consistent sleeping and waking times. Keep your room dark and cool. If possible, resist using electronic devices before going to bed. These behaviors significantly enhance brain function and immune response.
Stress management protects your mental health. An effective way to manage stress is through breathing exercises at various times of the day. The 4-7-8 breathing method is particularly effective: breathe in for four seconds, hold your breath for seven seconds, and breathe out for eight seconds. Another effective technique to reduce stress is to spend thirty minutes outdoors among nature. These techniques will help lower cortisol levels naturally.
Establish social connections to boost your immune performance. Plan to spend quality time with family or friends regularly. Enhance the quality of conversations and interactions by minimizing distractions, such as phones. Seek community groups to engage with others in your interests. These friendships and connections can offer emotional support, which can also help reduce inflammation markers.
Begin today by making one easy positive change. Adjust your hydration level or start walking every day initially. Take notice of the progress you have made, written on a piece of paper. Take note of the good energy and focus shifts that occur. These small steps can generate lasting change in your health and lead to improvement.
Read the full article: 10 Essential Healthy Lifestyle Choices to Transform Your Wellbeing
