Over the past 50 years, we’ve seen a surge in fad diets, exercise trends, and high-tech workout gear. Despite this fitness revolution, health problems like obesity, heart disease, type 2 diabetes, and other lifestyle-related issues have steadily increased.
For instance, the average American is over 24 pounds heavier now than in 1960, and childhood obesity has tripled since 1980, even as the health and fitness industry has boomed. The solution to these health problems isn’t a magic pill or a one-size-fits-all diet. Given our fast-paced lives, we need to make meaningful lifestyle changes and consider our overall well-being.
Living healthily comes down to three main factors: good nutrition, exercise, and quality sleep. First, it’s important to eat well because our bodies are made from what we feed them. While entire books could be written on this topic, here are some basic nutrition principles.
Second, regular exercise is essential. There are countless exercise styles, but long-term health benefits don’t come from running five miles on a treadmill every day. Instead, more sustainable practices are needed. Third, and perhaps most importantly, quality sleep is crucial. Sleep allows our bodies to heal, and without it, we’re always in decline.
When I started focusing on my health, I followed a common weight-loss method: calorie counting. However, as I researched, I found conflicting advice. We’ve been told to eat less and exercise more, avoid fat, and later, to avoid carbs and focus on fat and protein. These methods might work initially, but they often rely on overly simplistic science. For example, it’s misleading to say the sugar in a doughnut affects your body the same way as sugar in a banana just because they have the same calories.
To figure out the best diet, shift your perspective on food. You don’t need a nutrition degree—just common sense. Consider whether bodies are designed to thrive on processed, addictive foods or on fresh fruits and vegetables, which are naturally nutritious. Extensive research supports the benefits of a plant-based diet, including lower risks of heart disease, weight gain, and cancer. However, “plant-based” can technically include unhealthy options like soda and doughnuts, so it’s important to focus on whole foods like vegetables, legumes, grains, and fruits.
In addition to good nutrition, you need the right kind of exercise. You might see dedicated joggers or gym-goers who seem healthy but could actually be harming their bodies with high-impact workouts. Instead, consider whether our bodies were built for prolonged running or heavy lifting. Research shows that common workouts, while better than inactivity, can be harmful in the long run. For general healthy living, low-impact, frequent exercises that use 50-80% of your maximum effort are best. Swimming, walking, and yoga are great options.
Speaking of yoga, I used to think it was just gentle stretching. However, after practicing yoga asanas, I’ve realized how physically challenging it can be. So, give it a try—it’s worth it.
Finally, let’s talk about sleep. Quality sleep is vital for good health. During sleep, your body heals and detoxes. Skipping sleep to be more “productive” can harm your health and reduce your overall productivity. If you’re struggling to lose weight, lack of sleep might be the culprit. No matter how well you eat or how much you exercise, without proper rest, your efforts can be wasted.
For real life changes, consider all aspects of your well-being: physical, mental, emotional, social, and spiritual health. The tips in this article can guide you toward better physical health, but the true goal is deeper. Achieving your desired body might not make you truly happy. Ask yourself why you want to live healthily. To find true meaning in life, we must look beyond just the body’s health.