Most of us aren’t feeling our best as of late, as more Americans reported diabetes diagnoses, less regular healthy eating, high cholesterol, and lower confidence in 2023 compared to before the pandemic, highlights results from a Gallup survey. Healthy habits are crucial in the prevention of a number of health concerns, though they can be difficult to develop — especially if you lead a busy life. Good sleep hygiene, a balanced diet, and preventative care are just a few ways that one can refocus on health and wellness, as simple yet powerful habits can set the foundation for a long and healthy life.
The Essential Role Of Sleep Hygiene
A good night’s rest is critical to brain performance, mood, and even plays a role in a decreased risk for disease and disorders such as type 2 diabetes, heart disease, stroke, obesity and dementia, highlights the National Council on Aging (NCOA). Despite the significant benefits, however, about 30% of adults have symptoms of insomnia, while 10% experience insomnia that impacts daily activities. Research from Gallup highlights further concerns, as 57% of U.S. adults say they would feel better if they got more sleep. Women under the age of 50 report sleeping less than needed, and have higher stress levels than men, which further underlines the value of addressing sleep issues early on.
Good sleep hygiene is critical both to everyday wellness as well as long-term health. A consistent bedtime and an environment that is conducive to a good night’s rest ( or sleep hygiene) is ideal for the development of a good sleep routine. “One thing we promote is standard bedtimes and wake times,” says sleep specialist Nancy Foldvary-Schaefer, DO, MS. Through consistent sleep and wake times, you can fall asleep faster and wake up refreshed. Other tips, such as relaxation before bedtime and a cozy bedroom can help contribute to a healthy sleep environment.
The Advantages Of A Balanced Diet
Medical News Today highlights research from Tufts University in Massachusetts that was published in the Annals of Internal Medicine, which provides a snapshot of adults that reported a poor diet (low in fruits, vegetables, and whole grains and high in processed meats, saturated fat, and sodium) between the years of 1999 and 2020. The research discovered that the number of those who reported poor diets dropped from nearly 49% to about 36% throughout the study period. While this unveils a positive movement towards healthier living, it’s crucial to realize that the overall rates of those with an unhealthy diet are still high. The Medical News Today article further highlights the advice of Kelsey Costa, MS, RDN, a registered dietitian nutritionist and the founder of Dietitian Insights. For those who wish to improve their diet, Costa recommends the use of free community resources or online platforms.
Dedicated programs can help individuals learn how to cook healthy meals at home, for instance, which can contribute to a long-term journey with healthier dietary habits. Even social platforms like TikTok or YouTube can help, too, especially if the maintenance of a healthy diet has become mundane. Creative solutions such as new quick and easy recipes, savvy shopping on a budget, and how to change up a routine dish can all be helpful, and can even reignite a passion for a healthy and balanced diet.
Preventative Care Is A Must
Preventative healthcare is a broad term that has the potential to serve as the foundation of long term healthy living. Healthline defines adult preventative healthcare as screenings for conditions such as heart disease, diabetes, and cancer, in addition to counseling for smoking cessation (as well as healthy habits like a balanced diet). Such screenings are pivotal when taking into consideration the prevalence of such conditions. For example, the Centers for Disease Control and Prevention (CDC) points out that heart disease is the leading cause of death for men, women, and individuals of most racial and ethnic groups. Additionally, the CDC notes that one person dies every 33 seconds from cardiovascular disease.
Preventative care extends beyond routine visits to the doctor and the development of healthier habits, as it’s equally as important to have all of your paperwork in order in the event that an unforeseen health condition arises. This includes your personal records, such as the maintenance of emergency contact information. Life and living insurance are essential considerations as well, as the right coverage is incredibly valuable in the event of various health situations. For instance, life and living insurance coverage can help safeguard your income if you are unable to work due to illness, can help cover medical costs, and can even help your family to cover funeral costs in the event that you pass away. While the topic can leave many individuals to overlook the value of this type of insurance, the right coverage can prove to be well worth the investment for both yourself and your loved ones should the unthinkable ever become reality.
Healthy habits are pivotal to long term health and wellness, though the development of healthy routines remains a challenge for many. Sleep, diet, and preventative care each hold major significance in daily life and pave the way for long term health and wellness. With a renewed focus, healthy habits can be developed through small yet manageable positive changes.
