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. For others, mindfulness practices — like meditation , deep breathing, journaling, or spending time in nature — can help to lower stress. Talking to friends can also help.

If you would like more support relieving stress, consider therapy. Working with a trained psychologist, psychiatrist, or therapist can help you work through challenges life throws your way, and it can help you learn new skills to manage stress.

After all, as we already covered, unhappiness can affect your health. In fact, enjoying a treat once in a while can help you better stick to healthy eating habits. Rest days are also important for physical and mental health.

Doing too much exercise can increase the risk of injuries or cause you to burn out and give up exercise altogether. Furthermore, moderate drinking one standard-size drink per day for women and two for men is linked with various health benefits. They can help you find support. A healthy lifestyle can not only help you feel better, but it can also reduce the risk of some diseases, lengthen your lifespan, save you money, and benefit the environment.

Your version of a healthy lifestyle is whatever you define it to be. Identify what makes you feel good and what brings you the greatest happiness. Then, start small when you make changes. Lastly, if you want help with making any lifestyle changes, talk to your doctor.

Brittany Risher is a writer, editor, and digital strategist specializing in health and lifestyle content. Our experts continually monitor the health and wellness space, and we update our articles when new information becomes available.

At rock bottom, Carter realized that the only person who could turn things around was himself. Many people struggle to get enough high-quality sleep.

Certain foods and drinks like nuts, fish, and tea can help you sleep better. Learn more. Insomnia makes it difficult for you to fall asleep, stay asleep, or both. Get information on risk factors, symptoms, tests, treatments, and home….

This content is provided as a service of the National Institute of Diabetes and Digestive and Kidney Diseases NIDDK , part of the National Institutes of Health. NIDDK translates and disseminates research findings to increase knowledge and understanding about health and disease among patients, health professionals, and the public.

Content produced by NIDDK is carefully reviewed by NIDDK scientists and other experts. The NIDDK would like to thank: Dr. Carla Miller, Associate Professor, Ohio State University.

English English Español. Contemplation: Are you thinking of making changes? Preparation: Have you made up your mind? Action: Have you started to make changes?

Maintenance: Have you created a new routine? Clinical Trials Are you thinking about being more active? New habits may help you look better and have more energy. The four stages of changing a health behavior are contemplation preparation action maintenance What stage of change are you in?

You might be in this stage if your changes have become a normal part of your routine you have found creative ways to stick with your routine you have had slip-ups and setbacks but have been able to get past them and make progress Did you find your stage of change? Read on for ideas about what you can do next.

Making the leap from thinking about change to taking action can be hard and may take a while. Make your new healthy habit a priority. Fit in physical activity whenever and wherever you can.

Try taking the stairs or getting off the bus a stop early if it is safe to do so. Healthy habits cost too much. You can walk around the mall, a school track, or a local park for free. Eat healthy on a budget by buying in bulk and when items are on sale, and by choosing frozen or canned fruits and vegetables.

Recruit others to be active with you, which will help you stay motivated and safe. Consider signing up for a fun fitness class like salsa dancing. Get your family or coworkers on the healthy eating bandwagon. Plan healthy meals together with your family, or start a healthy potluck once a week at work.

Forget the old notion that being physically active means lifting weights in a gym. You can be active in many ways, including dancing, walking, or gardening. Make your own list of options that appeal to you. Explore options you never thought about, and stick with what you enjoy.

Try making your old favorite recipes in healthier new ways. For example, you can trim fat from meats and reduce the amount of butter, sugar, and salt you cook with. Use low-fat cheeses or milk rather than whole-milk foods. Add a cup or two of broccoli, carrots, or spinach to casseroles or pasta.

Here are some ideas for making your plan: learn more about healthy eating and food portions learn more about being physically active make lists of healthy foods that you like or may need to eat more of—or more often foods you love that you may need to eat less often things you could do to be more physically active fun activities you like and could do more often, such as dancing After making your plan, start setting goals for putting your plan into action.

You are making real changes to your lifestyle, which is fantastic! To stick with your new habits review your plan look at the goals you set and how well you are meeting them overcome roadblocks by planning ahead for setbacks reward yourself for your hard work Track your progress Tracking your progress helps you spot your strengths, find areas where you can improve, and stay on course.

Record not only what you did, but how you felt while doing it—your feelings can play a role in making your new habits stick.

Recording your progress may help you stay focused and catch setbacks in meeting your goals. Remember that a setback does not mean you have failed. All of us experience setbacks. The key is to get back on track as soon as you can. You can track your progress with online tools such as the NIH Body Weight Planner.

The NIH Body Weight Planner lets you tailor your calorie and physical activity plans to reach your personal goals within a specific time period.

Overcome roadblocks Remind yourself why you want to be healthier. Perhaps you want the energy to play with your nieces and nephews or to be able to carry your own grocery bags. Recall your reasons for making changes when slip-ups occur.

Decide to take the first step to get back on track. For example, plan to walk indoors, such as at a mall, on days when bad weather keeps you from walking outside. Ask a friend or family member for help when you need it, and always try to plan ahead.

For example, if you know that you will not have time to be physically active after work, go walking with a coworker at lunch or start your day with an exercise video. Reward yourself After reaching a goal or milestone, allow for a nonfood reward such as new workout gear or a new workout device.

Also consider posting a message on social media to share your success with friends and family. Choose rewards carefully.

Although you should be proud of your progress, keep in mind that a high-calorie treat or a day off from your activity routine are not the best rewards to keep you healthy. Pat yourself on the back. When negative thoughts creep in, remind yourself how much good you are doing for your health by moving more and eating healthier.

Eating healthy and being physically active are lifelong behaviors, not one-time events. Add variety and stay motivated Mix up your routine with new physical activities and goals, physical activity buddies, foods, recipes, and rewards.

Research suggests that people who have social support from family, friends, and their community have fewer health problems and live longer, likely due to the stress-relieving effects of social connection [44]. Key takeaway: Sitting down with friends or family at mealtimes or calling a loved one are great ways to connect with others daily.

Just as there are commonalities to healthy lifestyle choices, there are also several habits that are linked to poor health outcomes that you should avoid or minimize. Many people want to make healthier lifestyle choices, but actually doing so can be difficult.

Fortunately, there are strategies you can try that will make changing your lifestyle easier. First, start with a small goal. Oftentimes, the hardest part of adopting new habits is getting started.

It's important to make the initial goal realistic and attainable. Second, be specific with your goals. Many people set intentions to eat healthier or exercise more, but these vague habits can be difficult to follow through with and track. Instead, make the goal more specific. Include the time, location, and frequency of your desired habit.

For example, you could set a goal to run for 30 minutes three days a week before work or set a goal to add one more vegetable to your weekday lunches.

Including these details will give you a concrete plan to implement the habit. Other strategies you can try include rewarding yourself for meeting goals and finding a friend or professional to provide support and accountability. InsideTracker can help you on your journey to living a healthier lifestyle.

algorithm analyzes your current health status, blood data, and lifestyle habits, to provide you with science-backed and personalized recommendations to optimize your health.

Let InsideTracker help put your healthy lifestyle goals into action. He Blue Zones Solution: Eating and Living Like the World's Healthiest People. National Geographic Society, sales insidetracker. com Support center. All rights reserved. InsideTracker is a personalized nutrition model by Segterra.

What is a healthy lifestyle? Here are 10 tips for living a healthy lifestyle: 1. Eat a more plant-based diet Research shows that diets rich in nutrient-dense plant foods—vegetables, fruits, whole grains, beans, nuts, and seeds—may lower disease risk and promote a long life.

Choose healthy fats Monounsaturated and polyunsaturated fats—commonly referred to as healthy fats—help fight damaging inflammation and lower cardiovascular disease risk.

Drink alcohol in moderation Research suggests that moderate alcohol consumption—two drinks or less per day for men and one drink or less per day for women—is associated with the lowest risk of heart disease, cancer, and mortality risk when compared to none or higher alcohol intake.

Try yoga Yoga is a practice that incorporates both meditation and relaxation techniques through physical postures and breathwork and is a highly effective tool for managing stress. More on this topic. Manage Your Mind with These Three Strategies from Dr.

Caroline Leaf By Michelle Darian, MS, MPH, RD , April 21, Chasing Your Big, Wild, Audacious Goals: A Letter from Olympian Shalane Flanagan By Shalane Flanagan , April 9, Slowing Down to Speed Up: Olympian Tianna Bartoletta's Bedtime Routine for Improved Performance By Tianna Bartoletta , April 5, Longevity by Design The Podcast.

Ask Me Anything AMA : Oral Health, Healthspan, and Longevity with Dr. Gil Blander and Ashley How Our Blood Impacts Brain Aging and Alzheimer's Disease with Dr. Tony Wyss-Coray. Although getting and staying healthy can feel like a big challenge, it doesn't have to be.

Working small, positive steps into your daily life can help you build a healthier life routine. Cardiovascular disease is the No. But together, we can change that. For women across the nation, for the special women in your life, and for YOU! The American Heart Association announced a checklist to measure cardiovascular health, which now includes healthy sleep — a response to the latest research showing that sleep impacts total health, and that people who get the recommended hours of sleep per night tend to manage other health factors more effectively.

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