Dubai, United Arab Emirates (CNN)–Whether it’s pursuing a sought-after profession, eating better, or maintaining friendships, achieving our goals requires a healthy foundation.
If you want to live life to the fullest, you must start by taking care of your body and mind.
“The long-term effects of good and bad health habits are cumulative… In simple terms, you can’t move past your past,” said Dr. William Roberts, a professor in the Department of Family Medicine and Community Health at the University of Minnesota.
CNN Medical Analyst Dr. Lena Winn explains that getting enough physical activity and seeing your doctor regularly is a good place to start practicing healthy habits.
Here are some habits that you should make sure to follow in order to give yourself a chance for a longer and happier life.
Regular checkups
Wayne said young people tend to have fewer chronic diseases than older people, but prevention is key.
“If you test positive for prediabetes, for example, there are steps you can take to prevent your diabetes from progressing,” she explained.
consistent physical activity
Getting enough physical activity can reduce the risk of chronic diseases such as diabetes, obesity, high blood pressure, heart disease and stroke, Wayne explains.
“There is an enormous body of research that supports regular aerobic exercise, not only to live longer, but also to preserve longer cognitive function,” said Dr. Nika Goldberg, clinical assistant professor of medicine at New York University’s Grossman School of Medicine.
healthy body mass index
BMI is a measure of body fat that assesses a person’s weight category and potential risk for health problems, according to the US Centers for Disease Control and Prevention.
A 2018 study found that maintaining a healthy BMI can extend your life by more than a decade and has been linked to a lower risk of death from cardiovascular disease and cancer.
Regular physical activity and eating healthy foods can help you achieve this goal.
Proper nutrition
Eating more plant foods provides a great source of antioxidants, Goldberg said.
She explained: “Oxidation is a sign of stress in our system, and it can lead to changes in plaque buildup in the arteries and so on. This oxidation is also linked to aging.”
And you can extend your life by eating less red and processed meat and more fruits, vegetables, legumes, whole grains and nuts, according to a study published in February in the journal PLOS Medicine.
The potential benefits are especially strong if started at a young age.
Goldberg said at least half of your plate should consist of fruits and vegetables.
She added that it is not only important “what is in the food, but how it is prepared…so grilling is better than frying.”
Pay attention to mental health
Wayne said mental health is often a “neglected part of our overall health, but in fact it contributes a great deal to our overall health and well-being”.
Experts explained that dedicating just 15 minutes to mental health care can make your life easier. Try to take deep breaths when you wake up, be present with your morning coffee, go for a walk, write a journal, and take your eyes off electronic screens.
a lot of sleep
Goldberg explained that people who sleep less than seven hours a night tend to have higher levels of stress hormones, blood sugar and blood pressure.
You can improve the quality of your sleep by getting regular exercise. And keep your bedroom dark, quiet and cool at night, and only use it for sleeping.
Drink less alcohol
A 2020 study found that avoiding heavy drinking can add at least several years to your life by reducing the risk of diabetes, cardiovascular disease, cancer and other chronic diseases.
Do not smoke
“Smoking is a major risk factor that increases the likelihood of developing multiple cancers, not only lung cancer but also breast cancer, for example,” Winn noted.
“It increases the risk of heart disease, stroke and other conditions that shorten people’s lives.”
Wayne added that if you’re a smoker, it’s never too late to quit smoking to extend your life.
Building strong relationships
Experts explained that having close and positive relationships adds happiness and comfort to our lives, and reduces stress.
Studies have shown that people who have satisfying relationships with family, friends, and the community have fewer health problems, live longer, and experience less depression later in life, Harvard Health reports.