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:.

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. To help strengthen your bones, try the following tips:. Making healthy lifestyle choices can reduce your risk of high blood pressure, heart attack, and stroke.

American College of Cardiology. Getting good sleep could add years to your life. Léger D, Beck F, Richard JB, Sauvet F, Faraut B. PLOS ONE. Zhou L, Yu K, Yang L, et al. Sleep duration, midday napping, and sleep quality and incident stroke: the Dongfeng-Tongji cohort.

Kocevska D, Lysen TS, Dotinga A, et al. Sleep characteristics across the lifespan in 1. Nat Hum Behav. doi: National Institute of Neurological Disorders and Stroke. Sleep apnea information page. Gurjao C, Zhong R, Haruki K, et al. Discovery and features of an alkylating signature in colorectal cancer.

Cancer Discov. Dinu M, Pagliai G, Casini A, Sofi F. Mediterranean diet and multiple health outcomes: an umbrella review of meta-analyses of observational studies and randomized trials.

Eur J Clin Nutr. Wiese D, Stroup AM, Maiti A, et al. Lear, S. et al. The effect of physical activity on mortality and cardiovascular disease in people from 17 high-income, middle-income, and low-income countries: the PURE study. Xu H, Cupples LA, Stokes A, Liu CT. Association of obesity with mortality over 24 years of weight history: findings from the Framingham Heart Study.

JAMA Netw Open. Centers for Disease Control and Prevention. Tobacco-related mortality. Health effects of smoking. Drinking alcohol. World Health Organization.

No level of alcohol consumption is safe for our health. Alcohol and cancer. Alcohol use and your health. National Institute of Mental Health. Caring for your mental health. Diener E, Chan MY. Happy People Live Longer: Subjective Well-Being Contributes to Health and Longevity.

Social Science Research Network; Evans GF, Soliman EZ. Happier countries, longer lives: an ecological study on the relationship between subjective sense of well-being and life expectancy. Glob Health Promot. Soga M, Gaston KJ, Yamaura Y. Gardening is beneficial for health: A meta-analysis.

Prev Med Rep. McCrary JM, Altenmüller E, Kretschmer C, et al. Association of music interventions with health-related quality of life: a systematic review and meta-analysis. Tomioka K, Kurumatani N, Hosoi H. Relationship of Having Hobbies and a Purpose in Life With Mortality, Activities of Daily Living, and Instrumental Activities of Daily Living Among Community-Dwelling Elderly Adults.

J Epidemiol. Holt-Lunstad J. Why Social Relationships Are Important for Physical Health: A Systems Approach to Understanding and Modifying Risk and Protection. Annu Rev Psychol. National Institute of Arthritis and Musculoskeletal and Skin Diseases.

Bone health for life: Health information basics for you and your family. Harvard Health Publishing. Lifestyle changes to lower heart disease risk.

American Cancer Society. Diet and physical activity: What's the cancer connection? Chaput J-P, Dutil C, Sampasa-Kanyinga H. Sleeping hours: what is the ideal number and how does age impact this?

More than 70 percent of foods in U. supermarkets are ultra-processed. The making of ultra-processed foods contributes to greenhouse gas emissions, water scarcity, decreased biodiversity, plastic waste, and deforestation.

Then, there are animal products. According to a study by the Food and Agriculture Organization of the United Nations an agency within the U. that focuses on reducing hunger and food inequality worldwide , raising livestock for meat and dairy makes up However, there are easy fixes for this.

Replacing short car rides with biking can also cut back on the amount of carbon dioxide released into the atmosphere. In a non-peer reviewed study , researchers estimated that if 20 percent of citizens in Madison, Wisconsin biked for trips less than 5 miles, it would reduce carbon dioxide emissions by more than 57, tons each year.

And, a study in Stockholm found that, if drivers who lived within a half-hour bike ride to and from work commuted by bike rather than car, it could save years of life annually in the county due to reduced vehicle emission.

Your journey toward a healthier lifestyle starts with small changes that you feel confident you can achieve. SMART stands for:.

When you focus on SMART goals, you could find more success. A analysis of prospective studies suggests consuming more veggies and fruit is associated with lower risk of heart disease, stroke, cancer, and premature death.

Perhaps your goal is eating one serving of vegetables at dinner. If you already do that, consider eating one vegetable or fruit at every meal. Keep in mind that less-processed veggies are better. Rather than fries, try roasted potatoes seasoned with herbs or make a stir-fry of several colorful vegetables and drizzle them with a tasty vinaigrette.

Replacing refined grains with whole grains will benefit your health. In a small study , 81 men and postmenopausal women were divided into two groups.

Half followed a diet that contained whole grains, and the other half followed a diet that was calorically the same but contained refined grains. After 6 weeks, the whole grain group increased their resting metabolic rate RMR. RMR is how many calories your body burns at rest.

Research from and link consuming more whole grains with reduced risk of diabetes, coronary heart disease, cardiovascular disease, and cancer. Experiment with different grains and flavorings to see which ones you enjoy most.

You could walk, go for a bike ride, take salsa dancing lessons, practice martial arts, or try a workout class online. The most important thing is to choose an activity you enjoy. Aim for 10 minutes a day, 5 days a week. When you feel ready, add another 5 or 10 minutes.

Keep doing this until you reach at least 30 minutes a day most days of the week. Strong relationships and staying in communication with friends and loved ones can support mental health. For one, the risk of depression is greater in people with low-quality relationships.

Those with the poorest quality social relationships have more than double the risk of depression compared to people with the highest quality connections. Similarly, research suggests feeling isolated is associated with an increased risk of poor self-rated health and depression. It is also associated with various health problems, like headaches, palpitations, and lower back, neck, or shoulder pain.

Even if you cannot get together with friends or family in person, schedule a time to catch up over a phone or video call once a week. Or, simply start chatting with a neighbor when you see them.

Chronic stress puts your body into fight-or-flight mode all the time. This taxes your immune system and makes you more susceptible to health problems, including:. Exercise can help reduce stress by releasing pent-up energy. Physical activity can also boost the release of mood-lifting hormones called endorphins.

However, it also can be confusing and overwhelming. Learn more. Since food equals calories, in order to lose weight you must either eat fewer calories, exercise more to burn off calories with activity, or both.

Check out these guidelines for a low cholesterol, low saturated fat diet including how to choose meats, dairy, fruits and vegetables and more. Fast food is easy and tasty, but it is often high in calories, fat and sodium.

These things can be bad for you in large amounts. Snacks can be an important part of a nutritious eating plan if the foods you choose contribute to a well-balanced diet.

Find healthy snack ideas here. Physical activity, along with following a healthy diet and not smoking, is one of the most important things you can do to keep your heart and lungs healthy. Find tips on improving your sleep hygiene such as, sleep as much as needed to feel refreshed and healthy during the following day, and more.

Violence against women is never justified and it can take many forms including physical, emotional, verbal and sexual abuse. Patients with sleep problems can follow some simple guidelines for a better night's sleep including: maintaining a regular sleep schedule and avoiding naps.

It can be hard to find the time and energy to exercise regularly or prepare healthy meals. However, your efforts will pay off in many ways. Patient Education. Healthy Lifestyles A healthy lifestyle can help you thrive as you move through your life's journey.

Steps you can take: Be physically active for 30 minutes most days of the week. Break this up into three minute sessions when pressed for time. Healthy movement may include walking, sports, dancing, yoga or running.

Eat a well-balanced, low-fat diet with lots of fruits, vegetables, and whole grains. Choose a diet that's low in saturated fat and cholesterol , and moderate in sugar, salt and total fat. Avoid injury by wearing seatbelts and bike helmets, using smoke and carbon monoxide detectors in the home, and using street smarts when walking alone.

If you own a gun, recognize the dangers of having a gun in your home. Use safety precautions at all times. Don't smoke, and quit if you do. Ask your health care provider for help. UCSF offers a smoking cessation program. If you drink alcohol, drink in moderation.

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Healthy Lifestyle Choices How can you help the people you support make healthy lifestyle choices? Each of us makes choices every day that affect our health. As a helper direct support professional, family member, or other caregiver , you can educate the individuals you support about healthy choices they can make.

You can also encourage and assist individuals as they learn how to make healthy choices. For example, you can provide opportunities for individuals to eat healthy foods and add physical activity to their daily routines.

By making these kinds of healthy lifestyle choices, the people you support will lower their risks for:. Eating good food helps people stay healthy. By eating a healthy diet, the individuals you support can maintain a healthy weight. You can help the individuals you support make healthy food choices.

Having a healthy diet means eating healthy foods. Healthy foods provide lots of nutrients. Some examples of healthy foods are:. Less healthy food choices have more fat and sugar, and fewer nutrients. Some examples of unhealthy foods are:. It is okay to eat unhealthy food sometime. The important thing is not to eat too much unhealthy food, or eat it too often.

Even a negative attitude can bring you down. To discover more ways to make healthy lifestyle choices, visit walgreens. Photo courtesy of Getty Images Source: Walgreens. View Businesses. Click to View.

By Pete Alfano Maybe it was your first ride and has sentimental value. Ah, summer! Warm weather, more hours of daylight, the kids are out of school, Shed Ahead By Cheryl Alexander Garage overflowing?

No place to play? Hobbies becoming space-inhibited? Whether you are looking for a best friend for your kids or a fur-baby type in your search and press enter. Features Simple Ways to Make Healthy Lifestyle Choices. Start on the path to healthier living with these tips from the wellness experts at Walgreens.

Select a choice that feels like a sure bet. Do you want to eat healthier, stick to exercise, diet more effectively, ease stress? It's best to concentrate on just one choice at a time. When a certain change fits into your life comfortably, you can then focus on the next change.

Commit yourself. Make a written or verbal promise to yourself and one or two supporters you don't want to let down: your partner or child, a teacher, doctor, boss, or friends.

That will encourage you to slog through tough spots. Be explicit about the change you've chosen and why it matters to you. If it's a step toward a bigger goal, include that, too.

I'm making a commitment to my health by planning to take a mindful walk, two days a week. This is my first step to a bigger goal: doing a stress-reducing activity every day and it helps me meet another goal: getting a half-hour of exercise every day. I want to do this because I sleep better, my mood improves, and I'm more patient with family and friends when I ease the stress in my life.

Scout out easy obstacles. Maybe you'd love to try meditating, but can't imagine having the time to do it. Or perhaps your hopes for eating healthier run aground if you're hungry when you walk through the door at night, or your kitchen cabinets and refrigerator aren't well-stocked with healthy foods.

Brainstorm ways to leap over obstacles. Now think about ways to overcome those roadblocks. Not enough time? I'll get up 20 minutes early for exercises and fit in a minute walk before lunch. Cupboard bare of healthy choices?

I'll think about five to 10 healthy foods I enjoy and will put them on my grocery list. Plan a simple reward. Is there a reward you might enjoy for a job well done? For example, if you hit most or all of your marks on planned activities for one week, you'll treat yourself to a splurge with money you saved by quitting smoking, a luxurious bath, or just a double helping of trhe iTunes application "Attaboy.

Breaking it down Taking a minute walk as part of a larger plan to exercise, or deciding to drink more water and less soda, certainly seem like easy choices. Here are a few examples of how you can break a goal into smaller bites.

Take a minute walk Find my comfortable walking shoes or buy a pair. Choose days and times to walk, and then pencil this in on the calendar. Think about a route.

Think about possible obstacles and solutions. If it's raining hard, what's Plan B? I'll do 10 minutes of mixed marching, stair climbing, and jumping rope before dinner. Maybe I dislike getting my work clothes sweaty. If I'm planning to hop off the bus a few stops early and walk the rest of the way home, what could I do?

I'll need T-shirts to change into at work. If I bring in five every Monday, I'm covered. I'll put my walking shoes in my work bag at night.

Join the Movement. Learn more about Life's Essential 8. Infographics View All Infographics. Fight Stress with Healthy Habits.

How to Sleep Better. Mindful Eating. How to Boost Willpower. Sleep Well. First Name required. Last Name required. Email required. Gardening is beneficial for health: A meta-analysis.

Prev Med Rep. McCrary JM, Altenmüller E, Kretschmer C, et al. Association of music interventions with health-related quality of life: a systematic review and meta-analysis. Tomioka K, Kurumatani N, Hosoi H.

Relationship of Having Hobbies and a Purpose in Life With Mortality, Activities of Daily Living, and Instrumental Activities of Daily Living Among Community-Dwelling Elderly Adults. J Epidemiol. Holt-Lunstad J. Why Social Relationships Are Important for Physical Health: A Systems Approach to Understanding and Modifying Risk and Protection.

Annu Rev Psychol. National Institute of Arthritis and Musculoskeletal and Skin Diseases. Bone health for life: Health information basics for you and your family.

Harvard Health Publishing. Lifestyle changes to lower heart disease risk. American Cancer Society. Diet and physical activity: What's the cancer connection? Chaput J-P, Dutil C, Sampasa-Kanyinga H.

Sleeping hours: what is the ideal number and how does age impact this? Nat Sci Sleep. National Institute on Aging. A good night's sleep. By Kirsti A.

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Study: BMI Measurements Should Be Tailored To Race and Ethnicity. Types of Smokeless Tobacco and Health Risks. Frequently Asked Questions What lifestyle choices help keep your bones healthy? 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.

Learn More: Your Bone Health as You Age. How do lifestyle choices contribute to cardiovascular disease? Learn More: Causes and Risk Factors of Heart Disease.

How do lifestyle choices increase your risk for cancer? Learn More: Causes and Risk Factors of Cancer. Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles.

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These choices will be signaled to our partners and will not affect browsing data. Accept All Reject All Show Purposes. Younger people usually need to eat more food than older people.

Men usually need to eat more food than women. Physically active people usually need to eat more food than people who are not physically active. One way to tell how much food an individual should eat is to count calories.

Calories are the amount of energy people get from food. Most people need about calories each day. Ask the person you support if they know how many calories they eat every day. You can tell how many calories are in foods by looking at the labels on food packaging. You can also use calorie counting tools on the internet, like the MyPyramid tools from the USDA.

The link is listed below. If the person is eating too many calories, you can talk to them about eating less. People can stop eating these foods and still get plenty to eat. If the person is eating too few calories, you can help them find more healthy foods they like to eat.

If someone you support is eating too few calories, you should talk to their doctor. The person may have a medical condition that keeps them from feeling hungry. These are a few tips for healthy eating. For more information, check out the resources at the end of this article or talk to a doctor or nutritionist.

Some of the individuals you support may need to follow special diets because of a health condition such as diabetes. Physical Activity. Another important way to stay healthy is to be physically active every day. Physical activity improves overall health in many ways, including:.