Most people think the solution to live a long and healthy life has to do with how much they will spend money on supplements, extreme diets, and a lifestyle that eventually would feel suffocating. They make it seem so hard and so unmanageable when the truth is, it is quite simple, really. The solution comes not from external sources but from within you. You are the solution. The way that you decide to live your life and how healthy it is are in your hands. Advances in medicine and technology have undoubtedly extended human life expectancy, but living longer does not necessarily mean living better. Maintaining a good and healthy life as you advance in age requires proactive approaches and the establishment of simple and sustainable habits. Those simple habits are often overlooked and underestimated, because how can these small things have an effect on our lives on a greater scale? But the truth is, these habits are what hold the key to promoting not just a longer life, but a more fulfilling and energetic one.

This article will explore those practical lifestyle adjustments that can be implemented by anyone, regardless of age or gender. They include nutrition, physical activity, mental well-being, social connections, sleep, and the avoidance of harmful habits, hence the name ‘Move, Eat and Thrive’. By integrating these habits into our everyday routine, we will be able to create a solid foundation for a healthier future.

Eat

Many doctors would tell you that the critical aspect to a healthy body is a well-balanced diet that prioritizes whole, nutrient-dense foods that provide the body with everything it needs, including vitamins, minerals, and energy. All of these are to allow the body to function optimally. When it comes to decreasing the risks of any chronic diseases, such as heart diseases, diabetes, a diet rich in vegetables, fruits, whole grains, lean proteins, and healthy fats has been most beneficial. So, to summarize, we can say that if you have not been doing so, here is the advice you should be taking. Incorporate a variety of colorful vegetables and fruits in your meals. The advantage of that is to ensure the proper intake of fiber, vitamins, and antioxidants. Another advice is to limit processed foods.

It might be easy and convenient to just buy packaged and fast food, especially if you come back tired after work or after school. But this would just put you in a never-ending cycle of fatigue, unwellness, and certain diseases that come hand in hand with this type of food. They are often high in unhealthy fats, sugars, and salt, which can contribute to weight gain, inflammation, and chronic illnesses. Knowing this, you might be convinced to stop buying them. Or at least not buy them on a daily basis if you cannot help it. The third advice is to stay hydrated as much as you can. Drink plenty of water throughout the day. You can do that by always keeping a bottle or a glass of water in front of your workspace, and that way, every time you look at it, you will remember to drink some. Drinking plenty of water will help with digestion, energy levels, and brighten up your skin.

Move

You do not need to be a gym rat to move. You do not even need to go to a gym to move. You can integrate movement or any form of physical exercise while going about your daily activities. For example, if you are taking the bus to your workplace, get off on the second-to-last stop and walk the few steps you have left. Take the stairs when you can, walk during phone calls, and do some house chores to increase your daily physical activity. It can even bring some fun and enjoyment into your life when you go for a dance class, take a hike, or play some form of sport with friends. Physical activity does not even need to be vigorous. You can do some house yoga if you do not feel like going out and getting tired. It is all about movement, flexibility, and staying active. Exercising is essential for maintaining overall health. It improves cardiovascular health, strengthens bones and muscles, and reduces the risk of chronic diseases. It just generally has a good effect on your mental well-being, and as the Latin phrase says: Mens Sana in Corpore Sano, which is translated to “a healthy mind in a healthy body”.

Thrive

Even though we are aiming for a healthy lifestyle that is comprised of habits, it does not necessarily need to be boring or stressful. You can create your own habits to enjoy and, as they say, romanticize your life. Mental well-being is as important as nutrition and physical health. Chronic stress, anxiety, and depression lead to a range of health problems, including heart diseases, digestive issues, and weakened immunity. Start practicing some mindfulness exercises such as meditation, deep breathing, and journaling. They reduce stress and improve emotional regulation; otherwise, everything would start to become more suffocating if you keep holding on to all the negativity inside. Engaging in these practices regularly helps and strengthens your mental well-being, promotes self-awareness, and encourages relaxation. Even a short period of these practices can help reduce stress and promote mental clarity. If you do not already have one, maybe you can start taking time for hobbies, whether it is reading, painting, or gardening. It would provide a sense of accomplishment and relaxation.

Sleeping is another important aspect that people often underestimate. Quality sleep is necessary for the body to repair itself, consolidate memories, and regulate hormones that affect appetite, stress, and energy levels. Consistent poor sleep has been linked to many health issues, including but not limited to obesity, diabetes, cardiovascular diseases, and even some cognitive decline. So, here is some advice: go to bed and wake up at the same time every day to regulate the body’s internal clock. Create a restful environment where it is quiet and dark around you to promote better sleep. And of course, the hardest part nowadays is limiting screen time before bed. The blue light emitted by phones, tablets, and computers can interfere with the body’s production of melatonin, which is a hormone that regulates sleep.

The last point in the thriving aspect is your social life. Humans are inherently social creatures. Therefore, by maintaining meaningful relationships, you enhance both your mental and physical health. Social support reduces stress and mental diseases. Because the opposite of that is loneliness and social isolation, which have been linked to chronic illnesses, depression, and premature death. So, schedule regular social active time to catch up with your friends and family. It does not need to be an outing; you could also do that through phone calls if you are too busy to go out.

As we navigate through our fast-paced and modern world, we often tend to ignore that we need to live this life in a healthy way and not forget ourselves with all the rush around us. In the pursuit of longevity and a healthier future, the small and everyday choices we make play a bigger role in our lives. Adopting small habits, like walking your dog daily for 30 minutes in the fresh air, reading for 10 minutes before bed time, calling your friend every now and then on the way to work for a quick chat, choosing a day in the week for a date night with your spouse, can make a difference even when you think it does not. These habits are accessible to everyone and can be easy enough to be integrated into our daily lives, leading to sustained benefits over time.