Small Steps, Big Impact: Daily Habits for a Healthier Life

World Health Day, celebrated on 7 April each year, highlights the connection between good health and quality of life. In today’s world, where chronic conditions are widespread globally, it’s essential to take steps toward improving one’s overall health.

Contrary to popular belief, diet, and lifestyle determine health and life expectancy much more than genetics. On this World Health Day, someone looking to improve their health can benefit from focusing on forming daily habits compared to sudden, significant diet and lifestyle changes. These simple daily habits, when consistently practiced, compound and contribute to a healthier life over time.

This article discusses eight healthy daily habits that can improve one’s overall health and help one enjoy a high life expectancy and quality of life.

Eating a Balanced Diet

On this World Health Day, the first of the daily habits to improve life is eating a balanced diet. A balanced diet consists of whole-food items from the following groups:

• Lean proteins
• Fresh fruits and vegetables
• Whole grains
• Legumes
• Nuts

One should prefer whole foods and avoid processed or junk foods in a balanced diet. A balanced diet also makes one feel full longer, preventing impulsive junk food binging. It can help prevent or manage lifestyle diseases such as high blood pressure and diabetes.

Drinking Enough Water Daily

On this World Health Day, one must also pledge to drink enough water daily as keeping oneself adequately hydrated can have many benefits, such as:

• Providing enough energy to exercise.
• Promoting healthy, regular bowel movements and urination to eliminate body wastes and toxins.
• Keeping joints lubricated.
• Maintaining a healthy body temperature.
• Maintaining a healthy body weight.

A general rule for adults is to drink at least eight glasses of water daily. However, one must consult a healthcare professional for personalised advice on hydration based on one’s body weight and medical condition.

Engaging in Regular Exercise

Regular physical activity is the next healthy daily routine to consider on this World Health Day. It provides physical benefits such as improved heart health, stronger bones, increased muscle mass, and a reduced risk of high blood pressure. It improves sleep quality, boosts energy levels, and combats aging signs.

Regular exercise also releases feel-good hormones in the brain called endorphins that can reduce stress, anxiety, and depression, uplifting one’s mood.

Practicing Safe Sun Protection

Consistent exposure to the sun can cause skin damage over time and even lead to skin cancer. This is especially concerning for people living in sunny areas or working outdoors. Hence, it is a good idea to consider practicing safe sun protection on this World Health Day.

One can protect the skin from damage by the sun by applying sunscreen to the exposed body areas before stepping out. One should consider using a larger quantity and reapplying when spending extended hours in the sun for better protection.

Practicing Good Sleep Hygiene

Practicing good sleep hygiene is critical for maintaining overall health. Good sleep makes one feel well-rested, supports metabolism, strengthens the immune system, and helps prevent weight gain.

A part of good sleep hygiene is getting enough restorative sleep. Non-restorative sleep occurs when one feels tired even after sleeping for an adequate number of hours. Some underlying health conditions can cause persistent non-restorative sleep and require a proper medical diagnosis.

Incorporating Omega-3 Fatty Acids in Diet

Omega-3 fatty acids are vital for promoting brain and heart health. Taking an Omega-3 supplement daily (after consulting with a doctor) or regularly consuming food containing Omega-3 fatty acids (fish, nuts and seeds, flaxseed oil) can help prevent heart disease and relieve symptoms of rheumatoid arthritis.

Avoiding Smoking

One of the best healthy routines to improve life on this World Health Day consists of avoiding or quitting Smoking.

Smoking increases the risk of several diseases, such as hypertension, type 2 diabetes, obesity, and cancer. By avoiding or quitting Smoking, one can reduce the long-term risk of heart problems, lung disease, and cancer. Further, people who quit smoking also experience reduced anxiety and depression.

Reducing Sedentary Time

Sedentary behaviour includes sitting and lying down. It involves very little calorie expenditure and increases the risk of diabetes and heart disease, excessive weight gain, and reduced life expectancy.

Regular exercise cannot completely immunise against the harmful effects of sedentary behaviour. Hence, along with a balanced diet and regular exercise, one must also minimise sedentary time.

The World Health Day highlights the importance of leading a healthy life. Incorporating the simple habits given here can lower the chances of developing chronic diseases, enhance quality of life, and increase life expectancy.

One aspect of maintaining good health that often gets overlooked is regular testing. Individuals at a higher risk of lifestyle diseases must consult a doctor and get tested at Dr Lal PathLabs for timely diagnosis and treatment.

FAQs 

1. When is the World Health Day this year?

The date for World Health Day this year is 7 April 2025.

2. What are some good habits in daily life?

Some good habits daily routine includes:

• Eating a balanced diet
• Exercising regularly
• Keep hydrated
• Avoiding Smoking