Become more healthy by changing your daily habits in areas like sleep, eating, exercise and managing stress. These habits can help you lose weight, reduce your risk of disease and live longer.
Start small – add one new health behavior to your routine at a time. Reward yourself when you reach a health goal to stay motivated.
Exercise
Exercise boosts energy and has many long-term health benefits, including improving mood and reducing the risk of heart disease, cancer, high blood pressure, and diabetes. Regular physical activity can also help you feel more confident about your appearance and reduce stress and anxiety.
It is important to find activities that you enjoy and will stick with over time. If you hate to workout, it will be hard to make it a habit. Start small and work your way up to 30-minute sessions several times a week, or more if you can.
Don’t be afraid to think outside the box – playing with your kids in the backyard, dancing in your living room, or even taking the dog for a walk or exercising at the gym can count as exercise. You can also get active at work by walking or taking the stairs instead of an elevator, walking or biking a longer route home from work, or going for a brisk lunch-hour walk or exercise class with a colleague.
Eat Right
Making smart food choices can help you manage your weight and lower your risk for certain chronic (long-term) diseases. These include heart disease, diabetes, and some cancers. Eating well also gives you more energy and may improve your mood. To eat right, choose nutritious foods and limit foods high in fat, sodium (salt), and added sugars. Adding fruits, vegetables, whole grains, and healthy proteins to your diet can give you the nutrients you need. When shopping for food, check the Nutrition Facts label on packaged items. Learn how to read it (PDF – 2.6 MB).
It is important not to deprive yourself of foods you like, but be mindful about the types and amounts of food you eat. Read our blog post for more information on how to eat right.
Sleep Well
You’re eating well and exercising. You’re also sleeping well — or at least trying to. Yet millions of Americans struggle with sleep problems that sabotage their health, such as chronic insomnia, loud snoring or obstructive sleep apnea.
Getting quality sleep is essential for good health at every age and stage of life. Not only does it improve how you feel while you’re awake, but it also helps keep your body and mind healthy and can reduce the risk of many long-term illnesses.
Getting a good night’s sleep starts with creating a consistent bedtime and wake-up time. Establishing a fixed schedule can help reinforce the sleep-wake cycle, which can be especially beneficial for people who suffer from trouble falling asleep or sleeping through the night. Similarly, avoiding large meals, caffeine, and alcohol in the hours leading up to bedtime can improve sleep quality. Additionally, taking a non-habit-forming herbal sleep supplement like our Liquid Health Sleep Well can help you fall asleep more easily and stay asleep throughout the night.
Manage Stress
Stress is part of life and affects everyone differently. It can be caused by everyday events such as traffic jams or arguments with a spouse, money worries, work pressure, and health concerns. However, when stress becomes chronic and overbearing it can cause health issues such as headaches, heartburn, high blood sugar, depression, insomnia, impotence and a weakened immune system that increases the risk of infections.
Getting plenty of sleep, exercising regularly and eating a healthy diet are all great ways to manage stress. Social support from friends and family is also important, and avoiding unhealthy behaviors like smoking or excessive drinking. In addition, it’s helpful to identify the sources of your stress and learn to deal with them in a healthier way. If you need help, talk to a mental health professional trained in stress management. They can teach you techniques to improve your stress tolerance and help you develop a positive outlook. They can also refer you to a counselor or therapist for longer-term treatment.Bli mer hälsosam