Essay 7
Essay 7
You know that healthy habits, such as eating well, exercising, and avoiding harmful substances, make
sense, but did you ever stop to think about why you practice them? A healthy habit is any behavior that
benefits your physical, mental, and emotional health. These habits improve your overall well-being and
make you feel good.
Healthy habits are hard to develop and often require changing your mindset. But if you’re willing to
make sacrifices to better your health, the impact can be far-reaching, regardless of your age, sex, or
physical ability. Here are five benefits of a healthy lifestyle.
Controls weight
Eating right and exercising regularly can help you avoid excess weight gain and maintain a healthy
weight. According to the Mayo Clinic, being physically active is essential to reaching your weight-loss
goals. Even if you’re not trying to lose weight, regular exercise can improve cardiovascular health, boost
your immune system, and increase your energy level.
Plan for at least 150 minutes of moderate physical activity every week. If you can’t devote this amount of
time to exercise, look for simple ways to increase activity throughout the day. For example, try walking
instead of driving, take the stairs instead of the elevator, or pace while you’re talking on the phone.
Eating a balanced, calorie-managed diet can also help control weight. When you start the day with a
healthy breakfast, you avoid becoming overly hungry later, which could send you running to get fast food
before lunch.
Additionally, skipping breakfast can raise your blood sugar, which increases fat storage. Incorporate at
least five servings of fruits and vegetables into your diet per day. These foods, which are low in calories
and high in nutrients, help with weight control. Limit consumption of sugary beverages, such as sodas
and fruit juices, and choose lean meats like fish and turkey.
Improves mood
Doing right by your body pays off for your mind as well. The Mayo Clinic notes that physical activity
stimulates the production of endorphins. Endorphins are brain chemicals that leave you feeling happier
and more relaxed. Eating a healthy diet as well as exercising can lead to a better physique. You’ll feel
better about your appearance, which can boost your confidence and self-esteem. Short-term benefits of
exercise include decreased stress and improved cognitive function.
It’s not just diet and exercise that lead to improved mood. Another healthy habit that leads to better
mental health is making social connections. Whether it’s volunteering, joining a club, or attending a
movie, communal activities help improve mood and mental functioning by keeping the mind active and
serotonin levels balanced. Don’t isolate yourself. Spend time with family or friends on a regular basis, if
not every day. If there’s physical distance between you and loved ones, use technology to stay
connected. Pick up the phone or start a video chat.
Combats diseases
Healthy habits help prevent certain health conditions, such as heart disease, stroke, and high blood
pressure. If you take care of yourself, you can keep your cholesterol and blood pressure within a safe
range. This keeps your blood flowing smoothly, decreasing your risk of cardiovascular diseases.
Regular physical activity and proper diet can also prevent or help you manage a wide range of health
problems, including:
metabolic syndrome
diabetes
depression
Make sure you schedule a physical exam every year. Your doctor will check your weight, heartbeat, and
blood pressure, as well as take a urine and blood sample. This appointment can reveal a lot about your
health. It’s important to follow up with your doctor and listen to any recommendations to improve your
health.
Boosts energy
We’ve all experienced a lethargic feeling after eating too much unhealthy food. When you eat a balanced
diet your body receives the fuel it needs to manage your energy level. A healthy diet includes:
whole grains
lean meats
fruit
vegetables
Regular physical exercise also improves muscle strength and boosts endurance, giving you more energy,
says the Mayo Clinic. Exercise helps deliver oxygen and nutrients to your tissues and gets your
cardiovascular system working more efficiently so that you have more energy to go about your daily
activities. It also helps boost energy by promoting better sleep. This helps you fall asleep faster and get
deeper sleep.
Insufficient sleep can trigger a variety of problems. Aside from feeling tired and sluggish, you may also
feel irritable and moody if you don’t get enough sleep. What’s more, poor sleep quality may be
responsible for high blood pressure, diabetes, and heart disease, and it can also lower your life
expectancy. To improve sleep quality, stick to a schedule where you wake up and go to bed at the same
time every night. Reduce your caffeine intake, limit napping, and create a comfortable sleep
environment. Turn off lights and the television, and maintain a cool room temperature.
Improves longevity
When you practice healthy habits, you boost your chances of a longer life. The American Council on
Exercise reported on an eight-year study of 13,000 people. The study showed that those who walked just
30 minutes each day significantly reduced their chances of dying prematurely, compared with those who
exercised infrequently. Looking forward to more time with loved ones is reason enough to keep walking.
Start with short five-minute walks and gradually increase the time until you’re up to 30 minutes.
The takeaway
Bad habits are hard to break, but once you adopt a healthier lifestyle, you won’t regret this decision.
Healthy habits reduce the risk of certain diseases, improve your physical appearance and mental health,
and give your energy level a much needed boost. You won’t change your mindset and behavior
overnight, so be patient and take it one day at a time.
More Topics In This Section
Your food choices each day affect your health — how you feel today, tomorrow, and in the future.
Good nutrition is an important part of leading a healthy lifestyle. Combined with physical activity, your
diet can help you to reach and maintain a healthy weight, reduce your risk of chronic diseases (like heart
disease and cancer), and promote your overall health.By making smart food choices, you can help
protect yourself from these health problems.
The risk factors for adult chronic diseases, like hypertension and type 2 diabetes, are increasingly seen in
younger ages, often a result of unhealthy eating habits and increased weight gain. Dietary habits
established in childhood often carry into adulthood, so teaching children how to eat healthy at a young
age will help them stay healthy throughout their life.
The link between good nutrition and healthy weight, reduced chronic disease risk, and overall health is
too important to ignore. By taking steps to eat healthy, you'll be on your way to getting the nutrients
your body needs to stay healthy, active, and strong. As with physical activity, making small changes in
your diet can go a long way, and it's easier than you think!