7 Easy To Adopt Healthy Habits
Drink Plenty of Water: Staying hydrated is essential for maintaining good health. Drinking plenty of water can help improve digestion, boost metabolism, and promote healthy skin. The National Academies of Sciences, Engineering, and Medicine recommends that men should consume 3.7 liters (about 125 ounces) of fluids and women should consume 2.7 liters (about 91 ounces) of fluids per day, which includes water, other beverages, and foods that contain water.
Eat a Balanced Diet: Eating a diet rich in fruits, vegetables, whole grains, lean proteins, and healthy fats can help you maintain a healthy weight, reduce your risk of chronic diseases such as heart disease and diabetes, and improve your overall well-being. The Dietary Guidelines for Americans recommends a diet that is rich in these foods and limits saturated and trans fats, added sugars, and sodium.
Get Enough Sleep: Getting enough sleep is important for overall health and well-being. Studies have shown that inadequate sleep is linked to an increased risk of obesity, diabetes, cardiovascular disease, and other chronic health conditions. Most adults need 7-9 hours of sleep per night to function at their best.
Exercise Regularly: Regular physical activity can help improve cardiovascular health, maintain a healthy weight, improve mood, and reduce the risk of chronic diseases. The American Heart Association recommends at least 150 minutes per week of moderate-intensity aerobic activity or 75 minutes per week of vigorous-intensity aerobic activity, or a combination of both.
Manage Stress: Chronic stress can have negative effects on both mental and physical health. Finding ways to manage stress, such as through meditation, yoga, or other relaxation techniques, can help improve overall well-being. In a study published in the Journal of Occupational Health Psychology, researchers found that employees who participated in a mindfulness-based stress reduction program reported decreased stress levels and improved well-being.
Practice Good Hygiene: Practicing good hygiene, such as washing your hands regularly, can help prevent the spread of germs and protect your health. According to the Centers for Disease Control and Prevention (CDC), handwashing is one of the most effective ways to prevent the spread of infectious diseases.
Limit Alcohol and Tobacco Use: Excessive alcohol consumption and tobacco use can have negative effects on both mental and physical health. The American Cancer Society recommends limiting alcohol consumption to no more than two drinks per day for men and one drink per day for women. The CDC recommends quitting smoking and using tobacco products to improve overall health and reduce the risk of chronic diseases.
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References:
National Academies of Sciences, Engineering, and Medicine. (2004). Dietary Reference Intakes for Water, Potassium, Sodium, Chloride, and Sulfate.
U.S. Department of Health and Human Services, U.S. Department of Agriculture. (2020). Dietary Guidelines for Americans, 2020-2025.
American Academy of Sleep Medicine. (2015). Recommended Amount of Sleep for a Healthy Adult: A Joint Consensus Statement of the American Academy of Sleep Medicine and Sleep Research Society.
American Heart Association. (2021). American Heart Association Recommendations for Physical Activity in Adults and Kids.
Chiesa, A., & Serretti, A. (2010). A systematic review of neurobiological and clinical features of mindfulness meditations. Psychological Medicine, 40(8), 1239-1252.
Centers for Disease Control and Prevention. (2021). Handwashing: Clean Hands Save Lives.
American Cancer Society. (2022). Alcohol Use and Cancer Risk.
Centers for Disease Control and Prevention. (2021). Smoking and Tobacco Use.