The determinants of good health involve a variety of factors relative to your specific goals. Healthy is generally characterized by the absence of major medical conditions, eating a sensible diet while keeping your weight within medically recommended limits and maintaining your mental wellness despite the various roles you perform in life. No single-best formula exists for becoming healthy if you struggle in any particular area, but you may follow basic guidelines to make the necessary changes toward better health.
Take Preventive Measures
A proactive approach to health involves knowing where you stand for your age and gender in regard to physical health standards. As you age, your body changes and requires more nutrients to sustain normal functions such as bone and heart health. Attend annual physical exams to keep track of your health and take early preventive measures for any conditions that may arise. Get your blood pressure and cholesterol level checked as a start to maintaining or becoming healthy. Daily habits such as washing your hands, protecting your skin from sun damage and avoiding excessive use of alcohol are everyday choices you can make to prevent long-term health problems.
Eat Nutritiously
The foods you eat play a crucial role in your everyday health. According to the American Dietetic Association, the 2010 Dietary Guidelines for Americans emphasizes the importance of a diet plentiful in whole grains, fruits and vegetables as well as healthy sources of calcium and protein. The nutrients from these foods keep your energy level stable throughout the day and also provide you with specific health benefits to keep your bones, muscles and organs strong. Consume five to six small meals a day instead of large meals. Limit your sodium to 2300 mg a day if you are healthy or 1500 mg or less if you have problems with high blood pressure. Consume unsaturated fats from fish, nuts and soy instead of saturated fats from red meat and fried foods. Opt for low-fat to nonfat dairy products instead of whole dairy. Avoid junk foods, fast food and processed foods.
Exercise and Weight Management
Daily physical activity improves the strength of your heart, tones your muscles and lowers your risk of obesity and related conditions. The American Heart Association suggests engaging in at least 30 minutes of moderate exercise a day for good health. Perform activities you enjoy, such as walking, group fitness classes, yoga or biking. Determine if you are at a healthy weight through calculating your body mass index or asking your physician.
Sleep
A good night's sleep is critical to a healthy mind and body. Sleep allows your body to rejuvenate hormone levels that impact your daily energy levels and immune system health. Sleep also improves your cognitive performance and mood. The average adult needs seven to eight hours of restful sleep per night. Keep a consistent sleep schedule, create a sleep-conducive environment with comfortable bedding and avoid alcohol or caffeine use several hours before bedtime.
Manage Stress
Stress activates a biological and psychological chain of events, causing your body to release the hormone adrenaline in high amounts. The stressful event triggers a "fight or flight" response that can take a toll on your heart rate and blood pressure if it isn't dealt with in a healthy fashion. Cope with stress through the help of supportive people in your life, through exercise or through enjoying leisure activity. Read a book, go to a movie or take a break from your stressful workday at a quiet spot in the park. In severe cases of stress, therapeutic counseling is a short-term option to help you work through your struggles.
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