Sometimes it can feel overwhelming to sift between the fad diets, juice fasts and ever-changing fitness trends to cut through to the essence of what it means to “live a healthy lifestyle”. We’re here to help you get the basics right, so that you can build your tailor-made healthy-living programme from there. No matter who you are, these tips can help you to start living a healthier lifestyle today.
Lifestyle diseases affecting many South Africans today – such as heart disease, diabetes, hypertension and obesity – can be avoided by prioritising everyday well-being and including conscious lifestyle choices, like physical activity and nutritious eating. Those New Year’s resolutions may feel like they were made a lifetime ago and most of them fade because they are not sustainable. Here, we help give you the groundwork to create a sustainable healthy lifestyle with these key focus areas.
- Eating for long-term health
We know that what you eat directly affects your immune function, energy levels and long-term health. A well-balanced diet should include whole foods (fruits, vegetables, lean proteins, whole grains and healthy fats), limited processed foods (refined sugar, trans fats, high-sodium snack), portion control and healthy hydration (at least 2 litres of water per day). . - Move your body daily
Regular exercise has been proven over and over again to support overall health, immune functioning and improve mental health too. The World Health Organisation recommends a minimum of 150 minutes, with an ideal of 300 minutes of exercise per week, including activities like walking, cycling, swimming. The WHO also recommends that everyone does a minimum of two strength training sessions per week to support muscle health and mobility classes such as yoga, pilates or stretching to reduce risk of injury. - Get quality Zzzzs
Sleep is essential for recovery, brain functioning and overall immunity. Aiming for anything between 7-9 hours of good quality sleep per night is recommended. This is easier to establish when creating a bed-time routine which includes a cool, calm environment and reducing screen time before bed. - Prioritise mental well-being
Chronic stress has been proven to lead to higher blood pressure, anxiety and digestive issues. Stress management is not only possible, but essential for all of us to incorporate into our daily lives through tools and techniques that help create overall well-being. Meditation or deep breathing for relaxation can be done at any point throughout the day, but we recommend incorporating this into your wake-up and bed-time rituals. Journaling or talking to a friend or professional therapist can also help alleviate feelings of loneliness or isolation and increase mental wellness. - Schedule your check ups
And actually go! Preventative screenings and measures mean that you’ll stay on top of your health and know when something changes. Annual check-ups with your GP as well as screenings for cholesterol, blood pressure and glucose levels are a great way to assess your health regularly. Make sure that you and your family also have all the recommended vaccinations (including HPV for women). And if at any point, you suspect something may not be 100%, consult your medical doctor.
The journey to a healthy lifestyle isn’t about quick fixes or extreme restrictions, it’s about building habits that you can sustain for life. Start small, stay consistent and remember that progress is more important than perfection. Before making any big lifestyle changes or new exercise programmes, we recommend consulting with your medical doctor and speaking to a certified dietician through ADSA.
