Health & Fitness

The 5 most necessary habits for a wholesome life-style

Do you know the 5 most important healthy living habits that can change your life? There are very few questions that are more important to answer than "How healthy is your lifestyle?" Does your lifestyle make you sick? Does your lifestyle support your physical, mental and emotional health or do you harm yourself?

Most of us have complete freedom to choose the type of lifestyle and healthy lifestyle that we will adopt. Free to live life in the style we choose, to eat what we want, to do what we want and to take care of ourselves as we want. Will our decisions make us healthy or not?

This is certainly one of the most important decisions we have to make in our lives. Many life-threatening diseases – including heart disease, emphysema, strokes, and certain forms of cancer – are all related to lifestyle factors and can be avoided through healthy lifestyle habits. It is an undeniable fact that bad lifestyle habits play a major role in these diseases. A healthy lifestyle can significantly reduce the risk of developing these diseases.

A big problem seems to be that very few of you really know what to do to have a healthy lifestyle. A healthy lifestyle is much more than a healthy, nutritious diet and a daily workout of at least 30 minutes. Although both are important, there are other factors that need to be considered. What are the main healthy living habits we need to adopt?

I speak to people every day who really want to lead a healthy lifestyle. Most people want to be healthy and I don't know anyone who wants to suffer from a chronic illness. That is why health products and advice are a huge market. However, in our discussions it is obvious that they are completely confused about what a healthy lifestyle is made of. We live in a time of massive misinformation, and so many people are confused and end up making the wrong decisions. This also shows me the large number of people who read a blog post that I aptly titled "What is a healthy lifestyle?" Wrote.

Years and years of poor lifestyle can severely affect health. Unfortunately, many people don't realize the compounding impact of their lifestyle choices until it's too late. It is therefore important not only to be informed about your health and well-being, but also to take preventive measures now so that you can remain committed and enjoy all the joys of life for a long time. Your starting point is to immediately start adopting healthy lifestyle habits.

For those of you who want to adopt healthy lifestyle habits, there is good news. According to a study by Harvard T.H. Chan School of Public Health The right healthy lifestyle in adulthood can increase the life expectancy of women by 14 years, men by 12 years. Researchers also found that women and men who maintain the healthiest lifestyle die 82 percent less from cardiovascular disease and 65 percent less likely to die from cancer than if they were around 30 years old Least healthy living during the study period.

Another good news is that you have to practice five habits.



Proper nutrition keeps your body healthy, gives you energy and increases your mood. Healthy eating can be delicious and fun to learn new recipes and healthy combinations. A healthy diet means not eating processed foods and reducing sugar, fat and salt. Mainly eat fruits and vegetables as well as other plant foods and a small amount of lean protein. For example, eat chicken breast, lettuce, lightly steamed fresh vegetables and an apple. Vegetables are a great source of vitamins, minerals and phytosanitary phytochemicals. The nutrients in vegetables can reduce the risk of cardiovascular disease, slow bone loss and reduce the risk of fractures, keep your skin healthy in old age, maintain blood pressure control and make you feel full of your healthy lifestyle.


On average, people spend 7.7 to 15 hours a day just sitting every day. Sitting for long periods of time can cause various health problems, including obesity, metabolic syndrome, and many others. Fortunately, there is a simple solution: go more! This is a good place to start for anyone who lives a very sedentary lifestyle, but in truth you need to do more. You need to do at least 30 minutes of moderate to heavy physical activity most days of the week, including activities that strengthen muscles and bones at least 3 days a week. Strength training exercises are good for your health.


Maintaining a healthy weight can protect you from a variety of diseases. If you assess the healthy weight of your body and keep it as much as possible, you'll get an extra tool to help you stay in shape … and live longer! The secret to maintaining a healthy weight is to balance “energy in” and “energy out”. Energy in means the calories you get from the food and drink you consume. Energy consumption means the calories you burn for basic body functions and physical activity. Check your weight once a week. Then you know whether you need to balance and balance the calories or whether you need to be more active. Accepting habits one and two will help you achieve this habit.


The short and long term effects of alcohol can affect your body, your lifestyle and your mental health. With the facts, you can make an informed decision about your drinking. Do not consume more than one alcoholic drink a day for women, no more than two drinks for men. Moderate alcohol consumption (for example, up to about 5 ounces of wine a day for women or up to two glasses for men. The latest advice is that men and women who drink regularly should not consume more than 14 units a week – this is equivalent six pints of beer or seven glasses of wine, when people drink it should be moderate for three or more days and some days should be non-alcoholic.


Every cigarette you smoke is harmful. Smoking is the leading cause of preventable death in England and causes nearly 80,000 deaths every year. Every second smoker dies of a disease caused by smoking. Quit smoking to live longer. Half of all long-term smokers die early from smoking-related illnesses such as heart diseases, lung cancer and chronic bronchitis. Being smoke-free not only extends your life by years, but also significantly improves your chances of becoming disease-free, mobile and happier.

Let me add one more


Sleep well

A little more sleep can dramatically improve your health. Not only does it heal your dark circles and increase your energy, it can also improve your memory and quality of life, contain inflammation, sharpen your attention, help you maintain a healthy weight and relieve stress.

The average adult needs between 7.5 and 8 hours of sleep a night.

Here's a simple truth you can pick up. A 50-year-old woman who drinks, smokes, is overweight, does not exercise regularly and has a poor diet overall dies 14 years earlier than someone without one of these risk factors (and for men it is 12.2 years).

So let's summarize.

People who adhere to these five healthy habits in adulthood can extend their lives by more than a decade. These habits are:

No smoking, maintaining a healthy weight and at least 30 minutes of moderate exercise a day with a healthy diet that is high in fruit, vegetables and whole grains, low in red meat, saturated fats and sugar and does not drink too much alcohol – the current British guidelines do not recommend it more than 14 units per week for men and women

Above all, keep in mind that lifestyle changes require a commitment. You can be as well informed about healthy living habits as you want. However, if you don't commit to staying healthy for life, you can't achieve your goals and achieve your optimal health.

So if you want to add more than a decade to your life, stick to these five healthy habits. I encourage you to use these recommendations for the next 90 days. You can massively improve your health, help you lose weight and you will feel much better regularly. You can also stay with you for the rest of your life.

Check out the healthy lifestyle plan that will help you adopt healthy lifestyle habits.

Achieve your path to good health with our healthy lifestyle plan

Achieve your path to good health with our healthy lifestyle plan and unique weekly 70-point scorecard!

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