Healthy Living Tips

8 Essential Tips for a Healthy Lifestyle


As the saying goes, if you have your health, you have wealth. Good physical and mental health impacts all areas of your life, but it can feel daunting to make big changes. You don’t have to completely revamp your life to begin living a healthy lifestyle.

Making progress towards big goals doesn’t necessarily mean overhauling your entire routine. Small steps can lead to big changes. Focus on the eight cornerstones of good mental and physical health and break them down into manageable habits. Begin with the ones that come most easily to you and gradually incorporate more healthy changes as you go. Remember, progress is a journey, not a destination.

8 Cornerstones of a Healthy Lifestyle

Healthy diet


To ensure a healthy diet, it is important to create a meal plan that includes all essential nutrients such as proteins, carbohydrates, fats, vitamins, and minerals. This can be achieved by incorporating whole and fresh foods, and increasing your intake of greens, colorful vegetables, and fruits. Cooking at home can help you control what goes into your food, so make it a priority and plan your meals in advance. Don’t forget to hit the grocery store on weekends to stock up on healthy ingredients for the week. When dining out, try to split entrees and opt for healthier side dishes to maintain a balanced diet.

Be mindful of your hunger cues to recognize if your desire to eat is actual hunger or if it is boredom, cravings, or even thirst. Be fully present when eating, chew slowly, and try to really notice how your food smells and tastes.

Stick with a regular meal schedule and try not to eat later than two-three hours before bedtime.

Make healthier snack choices by avoiding sugary or fatty treats and opting for options like Greek yogurt, raw nuts, or dried fruit that are both healthy and easy to eat on-the-go. Instead of using refined sugars, try using natural sweeteners like fruits or green stevia.

Additionally, add some flavor to your food with spices to reduce the need for salt and sugar while still enjoying delicious meals.

Proper hydration


Staying hydrated is important for your overall health. To keep your body’s fluid levels in check, aim to drink six to eight glasses of water a day. You don’t need to obsess over this, simply drinking to thirst should be sufficient for most people. Start your day with a glass of warm water to aid digestion and hydrate your lymphatic system, and wait 15 minutes before consuming other beverages or food.

Consider investing in a nice water bottle to take with you on the go, and try adding citrus or mint for a flavorful twist.

To improve your health and hydration, consider replacing sugary drinks with water, fresh vegetable juice, or green smoothies. You can also try enjoying warm beverages without added sugar, and gradually reducing the amount of flavored coffee creamer you use. It’s also important to rehydrate during sweaty workouts or hot weather by paying attention to your sweat and urine output to ensure you’re consuming enough water.

Quality sleep


Getting enough high-quality sleep is essential for maintaining good health and well-being. As an adult, aim for at least eight hours of sleep each night and prioritize creating a comfortable and peaceful sleep environment.

Minimize distractions by keeping devices away from your sleeping area, and establish a pre-bedtime routine to unwind, such as listening to calming music or doing gentle stretching exercises. Consistency is key, so try to wake up at the same time every day and establish a set bedtime. Make your bed a sleep-only zone to reinforce the association between your bed and restful sleep.

It’s important to avoid taking long or irregular naps, especially in the evening, as this can disrupt your internal clock. Ideally, naps should be around 10-20 minutes long. Additionally, repeatedly hitting the snooze button on your alarm clock can confuse your body’s natural wake-up signals, so it’s best to avoid doing so.

Maintain a healthy sleep-wake cycle by spending time in natural light during the day. Aim to get outside and soak up some sun in the morning hours. Regular exercise can also promote restful sleep by increasing your body’s energy expenditure. However, be mindful not to engage in intense workouts close to bedtime as it can interfere with your ability to fall asleep.

It is advisable to avoid consuming heavy or spicy meals a few hours before going to bed to prevent any sleep disturbances caused by food.

 Additionally, it’s recommended to reduce the intake of caffeine, alcohol, and nicotine later in the day since these substances are nervous system stimulants and can remain in your bloodstream for a prolonged period.

Physical activity


To maintain a healthy lifestyle through exercise, aim for at least 30 minutes of moderate activity five times a week.

Discover enjoyable workout styles to make it more sustainable. Incorporate a combination of cardio, strength training, and stretching to maintain physical form. Keep your muscles challenged by regularly adding new moves to your routine. Take advantage of fresh air and sunshine by exercising outdoors whenever possible.

Plan your physical activity ahead of time and treat it as an essential appointment to increase your chances of following through.

Choose active commuting options such as walking or biking to work, or take public transportation and get off a stop earlier. If driving is necessary, park farther away to encourage more movement. Opt for the stairs instead of elevators whenever possible or exit a few floors below your destination if it’s too high.

Incorporate movement into your workday by taking regular active breaks. Get up from your desk and stretch, walk around your workspace or practice breathing exercises like alternate nostril breathing. Taking a walk during your lunch break is also a great way to get some physical activity in during the day.

Find a workout partner. Working out in the company of people who share your lifestyle goals can help you stay committed and accountable. You don’t have to work out in person together, either – work out on Zoom, or promise to send each other a post-workout sweaty selfie .

Daily 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 don’t forget to apply sunscreen (remember that the duration of protection a newly-applied sunscreen provides is two hours).

Get into the habit of taking contrast showers to stimulate circulation and tone your skin. Alternate between hot and cold water for maximum benefits.

Maintain good dental hygiene by brushing your teeth twice a day, flossing daily, and using a straw when drinking sugary drinks to help prevent cavities.

Practice proper hand washing techniques by vigorously scrubbing your hands with soap and water for at least 20 seconds to keep germs at bay.

Start your day mindfully by incorporating yoga or other warm-up exercises, enjoying a relaxed breakfast, and setting thoughtful daily intentions.

Opt for natural fabrics when choosing clothing, especially for workout clothes that allow your skin to breathe and feel comfortable.

Pamper yourself with small spa rituals, such as taking a warm bath with herbs or sea salt, doing a hair mask, or giving yourself a relaxing foot massage.

Make your home a healthier place by using organic materials and switching to less harmful cleaning products.

Mental well-being


Engage in a daily activity that brings you joy, whether it’s a hobby, spending time with loved ones, or enjoying the company of a pet.

Take time to meditate regularly to help promote a sense of peaceful awareness and rejuvenation for both your mind and body.

Limit your digital consumption by setting boundaries, such as airplane mode after 9 pm, gadget-free mealtime, and unplugged weekends.

Cultivate gratitude by focusing on the positive aspects of your life, which can help increase happiness and overall well-being.

Make it a daily habit to spend 15 minutes alone with yourself, letting go of any thoughts and allowing your mind to wander freely.

Practice positive thinking, as our thoughts have a significant impact on our beliefs about ourselves and the world.

Surround yourself with positive energy and inspiration by limiting exposure to negative people and media.

Stay grounded and in touch with your body by engaging in physical activities such as taking a walk or doing something with your hands.

Laughing is a powerful tool to improve mood and immunity, so aim to have a good laugh at least once a day by watching a funny video or engaging in lighthearted conversation.

Connection to nature


Here are some tips for improving your physical and mental health through nature:

Aim to spend at least 120 minutes a week in nature to boost mental and physical health.

Get some sun exposure (with sunscreen) for 10-20 minutes a day to get the recommended dose of vitamin D.

Spend time near water, whether it’s the ocean or a local body of water, to benefit from its negative ions and calming sounds.

Take a hike in the mountains to breathe in clean, fresh air and improve your lung function.

Walk in the forest to benefit from the immune-boosting phytoncides produced by plants.

Spend time with animals by volunteering at an animal shelter or visiting a local farm.

If you live in a city, try to get out of the city each weekend to remind yourself of the importance of taking a break from the hustle and bustle of urban life.

Positive social circle


Forge meaningful connections with people who inspire and uplift you, and distance yourself from those who exude negative vibes or engage in toxic behavior.

Take the time to hang out with your friends, and don’t worry about the size of your social circle – focus on quality over quantity. Consider joining an activity or group that interests you, where you can meet like-minded individuals and develop new friendships.

Nurture your relationships with your family, as their love and support can have a positive impact on both your mental and physical wellbeing. Make it a priority to spend time together on special occasions like birthdays, and find ways to deepen your connection with each other.

When you’re spending time with the people you care about, be fully present in the moment. Put your phone away and give your undivided attention to your loved ones, actively listening to what they have to say and engaging with them on a deeper level.

Here are some similar pieces of advice:

Set boundaries and learn to say “no” when necessary. It’s important to prioritize your own well-being and not feel guilty for doing so.

Invest time in building meaningful connections with people in your life. Whether it’s family, friends, or colleagues, fostering deep relationships can enrich your life in countless ways.

Practice kindness and compassion towards others. Small gestures like a smile or a kind word can have a big impact on someone’s day.

Spend time with animals, whether it’s your own pet or a friendly animal in your community. Pets can provide comfort and companionship, and spending time with them can be a great stress-reliever.

Take care of your physical health by making healthy choices. This can include eating nutritious foods, staying active, and getting enough sleep.

Remember that setbacks are a normal part of the process. Don’t beat yourself up over small mistakes, and instead focus on making positive changes for the future. Every day is a new opportunity to improve yourself and your life.