4 Steps to a Healthy Lifestyle

4 Steps to a Healthy Lifestyle


A Stile di vita sano includes a balance of good nutrition, physical activity and regular check-ups. It also includes the ability to manage stress and enjoy time with family and friends.

For one person, this may mean skipping fast food and opting for a vegetarian diet while another may be training for two marathons per year and not drinking any alcohol at all. Everyone has to decide what a healthy lifestyle looks like for them.

1. Eat a Balanced Diet

The food you eat provides energy to your body. You should eat a variety of foods to get the vitamins and minerals you need. A healthy diet should contain fruits, vegetables, milk products, whole grains, lean meats, fish or poultry, low-fat or nonfat dairy and unsaturated fats.

Avoid processed foods and sugary drinks and snacks. Read the nutrition label on food packaging to find out how much added sugar is in a product. If you do consume dried or canned fruit, choose those without heavy syrup and drain away the canning liquid.

Protein, which builds muscles and develops skin and hair, should make up 10-12% of your daily calories. Try to get proteins from chicken, fish, beans, soy, nuts and eggs.

Carbohydrates, which provide the body with energy, should make up 25-30% of your daily calories. Choose whole grains instead of processed breads and pastas, and eat more fresh and frozen fruits and vegetables.

2. Exercise Daily

Many people tend to compartmentalize healthy living as a supplementary endeavor only to be considered after addressing more pressing concerns such as food, shelter, and work. However, the benefits of incorporating conscientious lifestyle choices are numerous and can greatly impact all aspects of a person’s wellbeing.

Regular physical activity helps boost high-density lipoprotein (the “good” cholesterol) and decrease unhealthy triglycerides, helping you maintain a healthy weight. It also provides a natural mood lift, and is effective for stress relief.

You don’t have to sweat buckets or train for marathons in order to reap the benefits of exercise. Moderate activities such as brisk walking five times a week can help you achieve the recommended 150 minutes of exercise per week. Start with short bursts of exercise and build up to a more rigorous routine as you become more accustomed to it. Alternatively, you can use a pedometer to monitor your daily activity levels and stay on track.

3. Prioritize Sleep

Sleep needs vary from person to person, but it’s generally considered that adults need between 7 and 9 hours of sleep each night.

Getting enough sleep each night can help people feel more energetic and boost their moods, which in turn may encourage them to engage in healthy behaviors such as regular exercise, smarter nutrition choices and better social connections. Additionally, sleep can help keep a healthy body weight by reducing appetite and helping to maintain a normal metabolic rate.

Getting a good night’s rest also supports healthy cognitive function, including improved memory and attention. In fact, research has shown that college students who sleep for a sufficient amount of time are better able to focus and retain information in class and on exams. Research has also shown that individuals who practice healthy sleep habits are less likely to die of heart disease and cancer than those who do not. Considering sleep’s strong links to health, it should be a prominent component of K-12 and college health education, medical school and graduate medical education, and healthcare interventions in hospitals and long-term care facilities.

4. Drink Enough Water

Drink Enough Water

One of the most important steps to a healthy lifestyle is drinking enough water. Water helps regulate body temperature, keeps joints lubricated and nourishes the brain. It also aids in digestion, helps fight disease, and maintains a healthy skin complexion.

Studies have shown that people who drink more water are healthier and have a lower risk of chronic diseases. However, many people don’t drink the recommended amount of water each day.


The good news is that you can make simple changes to your daily routine to increase your water intake. Drinking spring or mineral water is an excellent option as it has a balanced pH level and contains no sodium. Improvements do not have to be large; try making a small change to your diet or habits each week. Eventually, these tiny improvements will add up and become part of your lifelong healthy lifestyle.