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Healthy Living Guide 2020/2021

A digest on healthy eating and healthy living.

As we transition from 2020 into 2021, the COVID-19 pandemic continues to affect nearly every aspect of our lives. For many, this health crisis has created a range of unique and individual impacts—including food access issues, income disruptions, and emotional distress.

Although we do not have concrete evidence regarding specific dietary factors that can reduce risk of COVID-19, we do know that maintaining a healthy lifestyle is critical to keeping our immune system strong. Beyond immunity, research has shown that individuals following five key habits—eating a healthy diet, exercising regularly, keeping a healthy body weight, not drinking too much alcohol, and not smoking— live more than a decade longer than those who don’t. Plus, maintaining these practices may not only help us live longer, but also better. Adults following these five key habits at middle-age were found to live more years free of chronic diseases including type 2 diabetes, cardiovascular disease, and cancer.

While sticking to healthy habits is often easier said than done, we created this guide with the goal of providing some tips and strategies that may help. During these particularly uncertain times, we invite you to do what you can to maintain a healthy lifestyle, and hopefully (if you’re able to try out a new recipe or exercise, or pick up a fulfilling hobby) find some enjoyment along the way.

Download a copy of the Healthy Living Guide (PDF) featuring printable tip sheets and summaries, or access the full online articles through the links below. 

In this issue:

• Understanding the body’s immune system
• Does an immune-boosting diet exist?
• The role of the microbiome
• A closer look at vitamin and herbal supplements
• 8 tips to support a healthy immune system
• A blueprint for building healthy meals
• Food feature: lentils 
• Strategies for eating well on a budget
• Practicing mindful eating
• What is precision nutrition?
• Ketogenic diet
• Intermittent fasting
• Gluten-free
• 10 tips to keep moving
• Exercise safety
• Spotlight on walking for exercise
• How does chronic stress affect eating patterns?
• Ways to help control stress
• How much sleep do we need?
• Why do we dream?
• Sleep deficiency and health
• Tips for getting a good night’s rest

How to Live a Long, Healthy Life

The importance of sleep and mental health..

Posted August 22, 2023 | Reviewed by Tyler Woods

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Many of us aspire to live a long and healthy life, enjoying an active and independent lifestyle as we age. The good news is that longevity is not entirely out of your control. There are practical steps you can take to increase your chances of living longer and having a long healthspan.

Two of the most important factors for living a long, healthy life are getting restorative sleep and maintaining good mental health.

Restorative Sleep for a Longer Lifespan and Healthspan

Restorative sleep plays a crucial role in achieving optimal health and longevity. It involves progressing through the five sleep stages. These stages allow your body to repair itself and rebalance hormones . Adults should aim for seven to nine hours of sleep each night. Uninterrupted and deep sleep cycles within this time frame indicate that you're reaping the rewards of restorative sleep.

Benefits of Restorative Sleep

• Reduced Risk of Chronic Diseases: When you sleep, your body engages in repair and hormone balance. This leads to a decreased risk of chronic illnesses, such as heart disease, stroke, and diabetes. Sleep also aids in regulating blood sugar levels and blood pressure. Furthermore, quality sleep enhances immune function, making you less vulnerable to infectious illnesses.
• Brain Health: Sleep is essential for brain health. During sleep, your brain eliminates toxins accumulated throughout the day. Inadequate sleep disrupts this cleansing process, resulting in toxin buildup. Over time, this accumulation could contribute to neurodegenerative conditions like Alzheimer's and Parkinson's. Prioritizing quality sleep acts as a safeguard for your brain's well-being as you age.
• Enhanced Mood and Reduced Stress : Sleep has a big impact on how you feel because it controls chemicals and hormones in your brain. Restorative sleep helps make serotonin; a chemical that makes you feel good. It also helps control stress hormones like cortisol. Elevated cortisol levels can make you feel anxious and irritable. Lack of sleep can contribute to mood disorders like depression , stress, and anxiety .
• Boost Energy and Immunity: After a good night's sleep, you wake up feeling refreshed and ready to take on the day. Getting enough sleep keeps your energy up and gives your immune system what it needs to function. Not getting enough sleep disrupts the body's recovery process, leading to fatigue and a higher chance of getting sick.

Prioritizing restorative sleep is essential to fully enjoy the health benefits that sleep offers.

Mental Health's Role in Longevity and Increased Healthspan

Conversations about lifespan and healthspan have traditionally centered on physical health. But the significance of mental well-being is now acknowledged as pivotal for extending life and enriching its quality. Mental health encompasses our emotions, thoughts, and how we interact with others. It affects our well-being, shaping how we live our lives. Experiencing depression, loneliness, and stress can shorten lifespans and diminish the quality of life. Taking care of our mental health is as important as looking after our physical health for a long and happy life.

Here’s how improving mental health influences longevity:

• Decreases Risk of Physical Illness: Mental health disorders amplify chronic disease risk. For example, depression promotes inflammation and compromises immune function. This makes people more likely to develop illnesses like heart disease, stroke, cancer, and diabetes. Managing mental health reduces disease risk factors.
• Improves Adherence to Medical Treatment: For people with mental health challenges, it can be tough to follow treatment plans. Symptoms like low motivation and energy make it hard to maintain medications and lifestyle changes. Good mental health helps you take care of your physical self.
• Reduces Unhealthy Behaviors: Mental health issues often lead to risky and unhealthy habits. These habits, such as smoking , unhealthy eating, and lack of exercise, can harm your health and lifespan. Taking care of your mental health can help reduce these harmful behaviors.
• Averts Social Isolation : Feeling alone and not having enough social connections are becoming bigger health concerns. Mental health issues can lead to isolation from others. This isolation can make mental health problems worse and also affect physical health. Having social connections is good for both your mind and body, helping you live longer and better.

There is a strong mind-body connection when it comes to longevity. Seeking help for depression, anxiety, loneliness, and other mental health issues can have profound positive effects on your healthspan and lifespan.

Sleep Strategies for a Long and Healthy Life

Given the myriad benefits of sleep for longevity, achieving restorative sleep should be a priority.

• Stick to a set sleep schedule, even on weekends. Keeping a consistent bedtime and wake time regulates your circadian rhythm for better rest.
• Develop a relaxing pre-bed routine like reading or taking a bath to wind down each night. Calming activities cue the body that it's time for sleep.
• Limit exposure to screens before bed. The blue light emitted from electronics disrupts natural melatonin production.
• Avoid caffeine, alcohol , heavy meals, and exercise close to bedtime. These can interfere with sleep.
• Make sure your bedroom is cool, dark, and quiet. Block out excess light and noise for uninterrupted sleep.
• Invest in a comfortable mattress and pillows. The right sleep environment sets you up for restful sleep.

If you struggle with insomnia or sleep issues, speak with your doctor. They can assess for underlying causes and recommend treatment options. Establishing healthy sleep patterns may require consistent effort, but the long-term benefits for longevity are well worth it.

Ways To Improve Mental Health for Longevity and a Longer Healthspan

Here are effective, evidence-based strategies to nurture your mental health and extend your healthspan:

• Stay Active: Engaging in aerobic exercise triggers neurotransmitters that elevate mood and ease stress. Aim for 20 to 30 minutes of moderate exercise daily.
• Stay Social: Spend time with friends, family, and your community to fight off feeling lonely.
• Relax: Relaxation techniques such as deep breathing, mindfulness , meditation , yoga, and tai chi are effective in managing stress and anxiety.
• Get Outdoors: Being in nature, getting sunlight, and breathing fresh air can really help your mental health.
• Challenge Your Mind: Activities like reading, puzzles, crafts, or playing musical instruments help keep your brain sharp as you get older.
• Give Back: Volunteering and helping others can make you feel good and connected to your community.

Prioritizing emotional well-being will have major dividends when it comes to your longevity. A holistic approach is ideal—combine lifestyle strategies with professional treatment if necessary.

Optimizing sleep and mental health can significantly increase your healthspan and longevity. Luckily, there are many evidence-based ways to improve your sleep and strengthen your mental health. Start incorporating the tips in this article and you’ll be well on your way to your healthiest years ahead.

Cappuccio, F. P., Strazzullo, P., & Miller, M. A. (2010). Sleep Duration and All-Cause Mortality: A Systematic Review and Meta-Analysis of Prospective Studies. Sleep, 33(5), 585-592. https://doi.org/10.1093/sleep/33.5.585

Stessman, J., Rottenberg, Y., Shimshilashvili, I., & Jacobs, J. M. (2014). Loneliness, Health, and Longevity. The Journals of Gerontology: Series A, 69(6), 744-750. https://doi.org/10.1093/gerona/glt147

Dyer, Kirsti A. "Daily healthy habits to reduce stress and increase longevity." Journal of Interprofessional Education & Practice 30 (2023): 100593.

Diane Roberts Stoler, Ed.D. , is a neuropsychologist, board-certified health psychologist, board-certified sports psychologist, and trauma therapist with over 35 years experience.

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Healthy living

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Living a Healthy Life

What is the secret to living a healthy life? Harvard experts explore the decisions we can make every day to ensure that we are prioritizing our health and wellbeing.

What we eat

How does our relationship with food impact our overall health? Harvard experts are researching the ways that food helps and hinders our wellness.

Science and research can help us make better choices when it comes to the foods we eat. Research suggests that some foods, like avocados and olive oil , provide benefits to our minds and bodies.

Scientists study everything from the relationship between late-night eating and weight gain and whether drinking coffee is good for you to how diets differ based on race and gender and how your diet and oral health are related.

Explore the evolution of the human metabolism and what makes a meal healthy .

How we move

Why is exercise important and how can we make sure we are active enough? Harvard experts are working to better understand how we can benefit from an active lifestyle.

Humans have deep-rooted instincts to avoid unnecessary physical activity, because until recently it was beneficial to avoid it.” Dan Lieberman Professor of biological science Learn more about evolution and exercise

Balancing diet and exercise

The best balance is both a good diet and an active lifestyle, Professor I-Min Lee says.

Top 5 exercises

No matter your age or fitness level, these activities are some of the best you can do to help get in shape.

What we feel

How are our mental health and physical health linked? Harvard experts study the ways we can best take care of ourselves holistically.

We're all human

Intellectual growth and academic achievement should not come at the expense of our health. Harvard recently launched a new collection of mental health and wellbeing resources for students, faculty, and staff.

• Harvard Medical School

Is a mobile app as good as a therapist?

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Daytime eating and mental health

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• Harvard Chan School

Spirituality may lead to better health outcomes

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Making time for mindfulness in the classroom

How we find joy.

What things in our world make us happier and healthier? Harvard experts are exploring how quality of life impacts both our mental and physical health.

An 80-year study investigates how to live a healthy and happy life

Learn about opportunities in your neighborhood and which greenspaces are easily accessible to you.” Heather Eliassen Professor of nutrition and epidemiology Read more about how spending time outdoors can improve your health

Music and mood

New analysis finds that music boosts our mood and wellbeing, and may even help during treatments for certain health conditions.

Healthy buildings

What makes a place “healthy” is complex, layered, and sometimes even contradictory, but our wellbeing depends on the places around us.

How we rest

How are sleep and wellness entwined? Researchers at Harvard study the different aspects of how sleep relates to our health.

Learn tips for how to get enough rest

Our brain while we sleep

Scientists believe that sleep plays a role in how we learn and form long-term memories.

Excessive napping

A study of older adults found that excessive daytime napping may signal an elevated risk of Alzheimer’s disease.

Sleepy students

Researchers have found evidence that school start times impact non-cognitive factors like academic performance, attendance, and dropout rates.

What we moderate

What habits should we avoid to ensure that we are prioritizing healthy living? Many of the dangers to our health and wellbeing are being investigated by experts at Harvard.

Risky behaviors can negatively impact our health, cause health complications, and even decrease our lifespan.

Scientists at Harvard and beyond are investigating the dangers of vaping , evaluating the effectiveness of medical marijuana , and researching the paths to addiction .

Recent research has revealed that consuming less sodium and more potassium can decrease the risk of cardiovascular disease.   Researchers have also linked sleep deprivation and alcohol consumption to the rise of cancer in those under 50 .

How we live longer

What habits can we adopt to lengthen our lives? Harvard experts are studying the choices we can make that may help increase our longevity.

Longevity starts when we're young

Is 80 the new 60?

Reflecting on relationships

Optimism lengthens life

Studying "super-agers"

Being good for goodness’ sake—and your own

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7 Positive Lifestyle Factors That Promote Good Health

How to Live Long and Well

You can't change your genes, or even much of the environment around you, but there are lifestyle choices you can make to boost your health. Being informed and intentional about diet, activity, sleep, and smoking can reduce your health risks and potentially add years to your life.

This article looks at seven lifestyle factors that are backed by the best evidence when it comes to your health over the long run. It shows you why they matter and how to begin making positive changes.

Getting the Right Amount of Sleep

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Getting the right amount of sleep, and doing so regularly, is first on the list. It's often missed because people focus on diet and exercise, but the link between sleep and life expectancy is supported by research.

What surprises some people is that the relationship is a U-shaped curve. This means that too little and too much sleep can affect your health. In one study, sleeping for a long duration (defined as more than 10 hours a night) was associated with psychiatric diseases and higher body mass index BMI.

Another study found that sleeping nine or more hours a night had an increased incidence of stroke of 23% compared to those sleeping seven to eight hours a night. Those who slept over nine hours and napped for 90 minutes or more had an 85% increased stroke risk.

A 2021 study of 1.1 million people in Europe and the United States found that 25% of people slept less than what is recommended for their ages. More than half of all teens don't get enough sleep. Adults do better but have more insomnia and poor sleep quality.

A good night's sleep is important to recharge both the body and mind. It helps the body repair cells and get rid of wastes. It also is important in making memories, and sleep deprivation leads to forgetfulness.

Even if you intend to sleep well, health issues can disrupt your plan. Sleep apnea , for example, can greatly increase health risks.

Sleep apnea affects millions of people, but it's believed that many cases are being missed. Part of the reason is that symptoms like snoring, or waking up gasping for air, don't happen in every case. Sleep apnea can present with a number of surprising signs and symptoms , such as teeth grinding and depression.

If you have any concerns, talk to your healthcare provider about a sleep study . There are treatments, like CPAP , that lower risk and improve quality of life. Changes in your sleep patterns can signal other health issues too, so see your healthcare provider for a checkup if anything changes.

Eating Well-Balanced Meals

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A healthy diet gives you energy and lowers your risk for heart disease, diabetes, cancer, and other diseases. Some of these conditions have proven links to food and nutrition, as is the case with red meat and colorectal cancer.

Taking steps toward a lifelong change in diet will help more than jumping on the latest fad diet does. You may have heard author Michael Pollan's signature phrase: "Eat food. Not too much. Mostly plants." Of those plants, choose a rainbow of colors to make sure you get all the nutrients you need.

One place to begin is with the well-regarded Mediterranean diet. It's rich in many of the healthiest foods and naturally limits less healthy choices. The more you follow the Mediterranean diet, the lower your risk of a host of diseases.

A 2018 review looked at over 12 million people and the risk of over a dozen chronic diseases. The researchers found that people who chose a Mediterranean diet lowered their risk of heart disease, stroke, cancer, and other diseases.

The Mediterranean diet includes a lot of fruits and vegetables, whole grains, "good" oils, and plenty of herbs and spices. It doesn't recommend highly processed foods, refined grains, or added sugar.

Making Time for Physical Activity

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Thirty minutes a day of physical activity protects heart health. It also lowers the amount of bone loss as you age, and with it the risk of osteoporosis . It's so important that a 2021 study of colon cancer survivors found that living in a "green" community that is friendly for exercise reduced the risk of death.

A 2017 review in Lancet found that people participating in moderate physical activity every day had a lower risk of heart disease and overall mortality, no matter what their income level.

Best of all, physical activity is a low-cost way to boost your health and even save you money. Sometimes your health may limit your exercise options, but you can keep moving by washing your windows, mowing your lawn, sweeping a sidewalk, and other basic tasks.

Once you are past age 65, you may benefit by adding balance and flexibility exercises, but keep moving too. Whether you dance, garden, swim, or go biking, choose moderate-intensity exercise that you know you'll enjoy.

Keeping a Healthy Body Weight

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Obesity is associated with a shorter lifespan and a higher risk of many diseases. The good news is that just being somewhat overweight does not reduce your longevity. In fact, for those over age 65, it's better to be on the high side of normal than the low side.

A 2018 study looked at body mass index (BMI) and mortality over a period of 24 years. A BMI considered between 19 and 24 is considered "normal" or healthy. For those who were in the range classified as obesity, a BMI of 30 to 35 meant a 27% increase in mortality. A BMI of 35 to 40 was linked to a 93% increase.

Among those with a BMI in the overweight range (BMI 25 to 30), mortality was only higher among those who smoked. People with a BMI on the high side of normal (BMI 24, for example) had the lowest death risks.

BMI is a dated, flawed measure. It does not take into account factors such as body composition , ethnicity, sex, race, and age. Even though it is a biased measure , BMI is still widely used in the medical community because it’s an inexpensive and quick way to analyze a person’s potential health status and outcomes.

There isn't any real magic when it comes to keeping a healthy weight. Eating a nutritious diet and exercising daily   are the true secrets for most people. If you're struggling, talk with your healthcare provider. But keep in mind that fad diets don't work, and your greatest hope for success lies in making long-term changes.

Avoiding Smoking or Chewing Tobacco

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Smoking accounts for some 480,000 deaths per year in the United States alone. Added to this are another 16 million people who are alive but coping with a smoking-related illness . If you want the chance to live well for however long you live, don't smoke or chew tobacco.

The list of diseases and cancers linked to smoking is long. If you're finding it hard to quit, and you think illness comes only later in life, it may help to think of more short-term goals. Perhaps it's too expensive, or indoor smoking bans limit your social outings.

Or maybe the midlife concerns will help you! Smoking speeds up wrinkling of the skin. There's also a link between smoking and erectile dysfunction in men. Quitting, or avoiding tobacco in the first place, will save lives but protect its quality too.

Limiting or Avoiding Alcohol

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Despite the hype over red wine and longevity , alcohol should be used only in moderation, and for many people, not at all. Red wine has been found to offer some protective health effects, but there are other ways to get these benefits.

Red wine is rich in flavonoids, particularly the nutrient resveratrol . Resveratrol, however, is also found in red grapes themselves, in red grape juice, and even peanuts.

Moderate alcohol consumption (one drink per day for women, two for men) may lower heart disease risk. Yet a link between alcohol and breast cancer suggests that even this amount should be used with caution.

Women who have three drinks per week have a 15% higher risk of breast cancer and the risk goes up another 10% for every additional drink they have each day.

It is important to note that alcohol is classified as a Group 1 carcinogen by the International Agency for Research on Cancer. Group 1 is the highest-risk group, which also includes asbestos, radiation, and tobacco. Alcohol causes at least seven types of cancer. The more alcohol you drink, the higher your cancer risk.

Higher levels of alcohol can lead to health and other problems, including a greater risk for:

• High blood pressure
• Heart disease
• Some cancers

Moderate intake of alcohol may be part of a healthy lifestyle in special moments, as long as you have no personal or family problems with alcohol abuse. As long as everyone understands the risks, there are times you may drink a toast to your good health!

Managing Mental Health

Mental health includes emotional, psychological, and social well-being. It affects how we think, feel, act, and relate to others.

Managing mental health includes factors such as managing stress and maintaining social connections. Research shows that people who report being happier live as much as four to 10 years longer than less happy people.

One way to increase happiness is to manage stress. Although we can't eliminate stress entirely, there are some ways to limit it:

• Take time to unwind , such as doing deep breathing exercises, yoga, meditation, taking a bath, or reading a book. Schedule regular times for these and other healthy activities.
• Take breaks from watching, reading, or listening to news and social media.
• Practice gratitude by reminding yourself daily of things you are grateful for. Be specific. Write them down at night, or replay them in your mind.
• Focus on the positive by identifying and challenging your negative and unhelpful thoughts.
• Find a hobby. Research shows activities like gardening, singing, playing a musical instrument, and other hobbies are linked to living longer, healthier lives Hobbies may reduce stress and provide mental stimulation.

Research also shows that staying socially connected positively impacts health and longevity. Getting together regularly with friends or family members can provide emotional support and pleasure. Other ways to foster connection may include:

• Connecting with community or faith-based groups
• Volunteering with others
• Joining a local group, such as a hiking club, knitting group, or other interest group

For a long, healthy life, the seven key lifestyle behaviors include getting enough sleep, eating a healthy diet, being physically active, maintaining a healthy body weight, not smoking, limiting alcohol, and managing mental health.

These factors may seem like a part of the common-sense advice, but there's a reason for that. They're all backed by data, and new medical research continues to point in the same healthy direction.

Frequently Asked Questions

To help strengthen your bones, try the following tips:

• Eat foods that are good sources of calcium and vitamin D.
• Get 30 minutes of exercise a day, especially weight-bearing and strength-building activities like walking, dancing, climbing stairs, and lifting weights.
• Avoid smoking.
• Prevent falls. Exercise may help you improve your balance. Also, remember to check for tripping hazards in your home.

Making healthy lifestyle choices can reduce your risk of high blood pressure, heart attack, and stroke. In a study of 55,000 people, those who made healthy lifestyle choices such as avoiding smoking, eating healthy, and exercising lowered their heart disease risk by about 50%.

The World Cancer Research Fund says at least 18% of cancers in the United States are related to preventable risk factors, including obesity, lack of exercise, poor nutrition, and drinking alcohol.

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McCrary JM, Altenmüller E, Kretschmer C, et al. Association of music interventions with health-related quality of life: a systematic review and meta-analysis . JAMA Netw Open. 2022;5(3):e223236. doi: 10.1001/jamanetworkopen.2022.3236

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Holt-Lunstad J. Why Social Relationships Are Important for Physical Health: A Systems Approach to Understanding and Modifying Risk and Protection . Annu Rev Psychol. 2018 Jan 4;69:437-458. doi: 10.1146/annurev-psych-122216-011902

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By Kirsti A. Dyer MD, MS, FT Kirsti A. Dyer, MD, MS, FT, is a board-certified expert in grief and bereavement, and an associate adjunct professor in hospice and palliative studies.

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17 Pro Tips to Start Living a Healthier Lifestyle

Last Updated: April 22, 2024 Fact Checked

This article was medically reviewed by Mark Ziats, MD, PhD and by wikiHow staff writer, Ali Garbacz, B.A. . Dr. Mark Ziats is an Internal Medicine Physician, Scientist, Entrepreneur, and the Medical Director of xBiotech. With over five years of experience, he specializes in biotechnology, genomics, and medical devices. He earned a Doctor of Medicine degree from Baylor College of Medicine, a Ph.D. in Genetics from the University of Cambridge, and a BS in Biochemistry and Chemistry from Clemson University. He also completed the INNoVATE Program in Biotechnology Entrepreneurship at The Johns Hopkins University - Carey Business School. Dr. Ziats is board certified by the American Board of Internal Medicine. There are 22 references cited in this article, which can be found at the bottom of the page. This article has been fact-checked, ensuring the accuracy of any cited facts and confirming the authority of its sources. This article has been viewed 518,587 times.

Living a healthy lifestyle is all about choosing to make healthy choices each day. Adding more nutritious foods to your diet, making an effort to exercise throughout the week, and prioritizing your mental health are just a few of the things you can do to begin living a healthier and happier life. We’ve compiled an extensive list of tips and advice from professionals about what you can do to improve your physical, mental, and emotional health. By the end of this article, you’ll be ready to start changing your life for the better.

Create specific health goals.

• Specific: I’m going to be more physically active by walking every day.
• Measurable: I’ll walk for 30 minutes to 1 hour each day for a month.
• Attainable: I have plenty of time before and after work to fit in walking. My neighborhood is also extremely walkable.
• Relevant: I spend most of my day sitting and need to consciously make an effort to get more physical activity in.
• Time-bound: I’ll maintain this routine for 1 month then reassess my needs and adjust my goals.
• Ask friends, family members, or co-workers to join you on certain goals. Having people there to support you will make working toward your goals much more fun.

• Eat whole fruits such as apples, oranges, berries, and mangos.
• Include lots of colorful vegetables in your diet like sweet potatoes, beets, spinach, and peppers.
• Choose whole grain options when you eat things like pasta, crackers, cereal, and bread.
• Eat a variety of proteins including lean meats, chicken, tofu, eggs, seafood, and beans.
• Go for low-fat or fat-free dairy products like milk, cheese, and yogurt.
• Include healthy oils in your food such as vegetable oil, olive oil, and oils from foods like avocados, seafood, and nuts.

Practice mindful eating.

• Avoid eating while doing other activities, such as watching TV, scrolling on your mobile device or reading.
• Take smaller bites and chew each one thoroughly before swallowing.
• Create a meal plan that includes plenty of nutritious ingredients.
• Make an effort to cook your meals yourself instead of ordering fast food.

Drink plenty of water.

• Other things that count toward your daily water intake include things like flavored waters, decaffeinated coffees and teas, and even some fruits and vegetables with high water content.
• Avoid drinking sugary drinks like sodas, juices, and sports drinks.
• Signs of dehydration in adults include less frequent urination, dark-colored urine, fatigue, dizziness, and confusion. [5] X Trustworthy Source Mayo Clinic Educational website from one of the world's leading hospitals Go to source

Take supplements as needed.

• The most common supplements people take are calcium (bone health), vitamin D (calcium absorption), and Vitamins C and E (antioxidants).
• Vitamin B12, which comes from meat, fish, and dairy products, keeps your nerves and blood cells healthy.
• Research suggests that fish oil supplements can promote heart health.

Exercise regularly.

• Moderate-intensity aerobic activity includes things like brisk walking, bike riding, water aerobics, dancing, and rollerblading.
• Vigorous-intensity aerobic activity includes exercises like jogging, running, swimming laps, and playing basketball or soccer.
• Along with doing aerobic workouts, do muscle-strengthening activities 2 days out of the week that work the major muscle groups (legs, hips, back, abdomen, chest, shoulders, and arms).
• Find yourself a workout buddy who can help keep you motivated and make exercising more fun.

Sports have always been a big part of my life. At school, I played a lot of different sports, and I was competing with other schools. I did everything: running, volleyball, basketball, soccer, Olympic-style gymnastics, and more! My history with sports gave me good concentration, focus, strength, and motivation to stay healthy.

Get enough (good) sleep.

• Sticking to a sleep schedule so that you get consistent sleep each night
• Going to sleep in a dark, quiet room that’s set at a comfortable temperature
• Avoiding large meals, caffeine, or alcohol before bed
• Exercising during the day
• Avoiding using electronics before sleeping

Allow yourself to relax.

• Setting aside time for your hobbies, such as writing or listening to music
• Reading a book
• Spending time with friends, family, or a significant other
• Going outside and spending some time in nature
• Caring for and playing with a pet

Practice mindfulness.

• Do meditation or practice yoga to help clear your mind and focus on the present moment.
• Another idea is to spend some time each day doing breathing exercises to keep yourself calm and present.
• Journaling is an activity that allows you to write down your honest thoughts and feelings and reflect on them later on.

Take a break from the news.

• If you still want to read some of the news, avoid potentially stressful topics, such as politics or world news.
• If the news tends to pop up on your social media timeline, curate your feed to get rid of any sources of negative information. For example, unfollow or block political accounts or controversial figures.

Limit your screen time.

• Constant exposure to social media can potentially cause depression, loneliness, and self-esteem issues as well.

Nurture your relationships.

• If you can’t meet up in person, still work to maintain communication by texting, calling, video chatting, or interacting over social media.
• Getting involved in your community is also a great way to form new, meaningful connections.
• For example, volunteer with a local non-profit, participate in community events, or practice your faith at a place like a local church, mosque, or synagogue to meet new people .

Practice self-love.

• Use positive affirmations to raise your self-esteem and confidence. Tell yourself things like, “I am strong,” “I am capable,” and “I am loved by many” every single day.
• Forgiving yourself for past mistakes is also an important part of loving yourself. Forgiveness can help get rid of feelings of anxiety, stress, anger, and hurt.

Limit your alcohol intake.

• Health professionals typically recommend that women consume no more than 1 alcoholic beverage daily and men consume no more than 2 alcoholic beverages daily. [17] 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
• 1 drink is equal to 4 ounces (118 ml) of wine, 2 ounces (59 ml) of liquor, or 12 ounces (355 ml) of beer. [18] 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

Quit smoking.

• Quitting smoking can certainly be difficult, and many people need more than one attempt to completely stop this habit. However, completely stopping is the quickest way to start getting your body back to a healthy state.
• If you’re having trouble quitting, talk to your doctor. They might be able to prescribe you a medication or refer you to a smoking cessation program. [20] 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
• Research has shown that vaping also puts people at risk for certain health complications, such as lung disease and cardiovascular disease.

Visit your doctor often.

• If you take medication for chronic conditions, schedule an appointment with your primary care physician at least once a year.
• Come prepared with any questions or concerns you may have about your health to help potentially cut down on follow-up appointments.
• Also visit your dentist. It's typically recommended to go twice a year for routine cleanings. [22] X Trustworthy Source Cleveland Clinic Educational website from one of the world's leading hospitals Go to source
• Book appointments with other medical professionals if you have any specific health concerns, such as an OB/GYN, allergist, dermatologist, or endocrinologist.

Talk to a therapist.

Expert Q&A

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• ↑ https://www.mayoclinichealthsystem.org/hometown-health/speaking-of-health/setting-smart-goals
• ↑ https://health.gov/myhealthfinder/health-conditions/diabetes/eat-healthy
• ↑ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5556586/
• ↑ https://extension.psu.edu/water-water-everywhere
• ↑ https://www.mayoclinic.org/diseases-conditions/dehydration/symptoms-causes/syc-20354086
• ↑ https://newsinhealth.nih.gov/2013/08/should-you-take-dietary-supplements
• ↑ https://www.cdc.gov/physicalactivity/about-physical-activity/why-it-matters.html
• ↑ https://www.cdc.gov/physicalactivity/basics/adults/index.htm
• ↑ https://health.gov/myhealthfinder/healthy-living/mental-health-and-relationships/get-enough-sleep
• ↑ https://www.mayoclinic.org/healthy-lifestyle/stress-management/in-depth/stress-symptoms/art-20050987
• ↑ https://newsinhealth.nih.gov/2021/06/mindfulness-your-health
• ↑ https://hbr.org/2015/09/consuming-negative-news-can-make-you-less-effective-at-work
• ↑ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9368281/
• ↑ https://www.cdc.gov/emotional-wellbeing/social-connectedness/affect-health.htm
• ↑ https://www.psychologytoday.com/us/blog/click-here-happiness/202111/how-love-yourself-more
• ↑ https://www.cdc.gov/alcohol/fact-sheets/alcohol-use.htm
• ↑ http://www.cdc.gov/alcohol/faqs.htm
• ↑ https://www.cdc.gov/tobacco/basic_information/health_effects/index.htm
• ↑ https://www.cdc.gov/tobacco/data_statistics/fact_sheets/cessation/smoking-cessation-fast-facts/index.html?CDC_AA_refVal=https%3A%2F%2Fwww.cdc.gov%2Ftobacco%2Fdata_statistics%2Ffact_sheets%2Fcessation%2Fquitting%2Findex.htm
• ↑ https://www.aarp.org/health/conditions-treatments/info-2019/how-often-you-should-visit-doctor.html
• ↑ https://my.clevelandclinic.org/health/treatments/11187-dental-check-up
• ↑ https://www.mhanational.org/therapy

About This Article

Medical Disclaimer

The content of this article is not intended to be a substitute for professional medical advice, examination, diagnosis, or treatment. You should always contact your doctor or other qualified healthcare professional before starting, changing, or stopping any kind of health treatment.

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To live a healthy lifestyle, limit your consumption of fat, sugar, and processed foods and base your diet around fresh vegetables, fruit, lean proteins, and whole grains instead. Try to hit the gym 3-5 times per week or take a vigorous 30-minute walk around your neighborhood to get your heart rate up. Avoid cigarettes and alcohol, and don't forget to get 7-9 hours of sleep every night! For more tips on creating an exercise routine, read on! Did this summary help you? Yes No

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Mental Health Fair

Wednesday, may 1, 2024.

May is the Mental Health Awareness Month, and the Student Health Center (SHC) is hosting Spring Mental Health Fairs on  Wednesday, May 1 at Monterey Park Campus and on Monday, May 13 at South Gate Campus.

Pet Therapy Events

Join the Student Health Center (SHC) and Associated Student Union (ASU) for Pet therapy events both at the Monterey Park and SouthGate Campuses. Pet therapy can reduce feelings of loneliness or isolation, encourage communication and socialization skills, and provide comfort during stressful times. We have pet therapy on the day of Mental Health Fair and also during the final exam week! Come and join us!

• Wednesday, May 1, 11:30 pm - 1:30 pm, at Monterey Park Campus QUAD

Workshops/Presentations  

• In Person: Wednesday, May 1, 11:00 am - 2:00 pm, at MPR, F5-201, Monterery Park Campus  
• In Person: Wednesday, May 1, 2:00 pm - 3:00 pm, at F5-209, Monterery Park Campus   
• In Person: Wednesday, May 1, 3:00 pm - 4:00 pm, at F5-209, Monterery Park Campus   
• In Person: Wednesday, May 1, 2:00 pm - 3:00 pm, at F5-211, Monterery Park Campus 

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