Woman cutting vegetables
Physical Health

Daily Habits of Super Healthy People

“Habits are safer than rules; you don’t have to watch them. And you don’t have to keep them, either. They keep you.”—Frank Crane

How healthy are you?

In 2021 U.S. healthcare spending reached $4.3 trillion, which averages to about $12,900 per person.

The top four areas of spending:

  1. Hospital care.
  2. Physician services.
  3. Clinical services.
  4. Other personal healthcare costs.

(Source: American Medical Association)

There is no doubt that the average citizen in the U.S. is becoming more health conscious.

Books and videos on diets and exercise consistently occupy top spots on best-selling lists.

Health foods, vitamins, gym outfits, and exercise gear have become multimillion-dollar businesses.

And nowadays, the image of a successful person is a trim, fitness-conscious figure.

But healthy people often have certain daily habits contributing to their overall well-being and vitality.

This article will discuss seven (7) everyday daily habits that healthy people incorporate into their lives:

  1. Balanced Diet
  2. Regular Exercise
  3. Adequate Sleep
  4. Mindfulness and Stress Management
  5. Social Connection
  6. Continual Learning
  7. Gratitude and Positive Outlook

Let us begin.

Habit #1: Balanced DietWoman cutting vegetables

A balanced diet refers to eating that provides your body with the necessary nutrients, energy, and components to function correctly and maintain good health.

A balanced diet includes various foods in the right proportions to ensure that you’re getting essential nutrients such as carbohydrates, proteins, fats, vitamins, minerals, and water.

Here’s a breakdown of the components of a balanced diet:

  • Carbohydrates: The body’s primary source of energy. Include whole grains like brown rice, whole wheat bread, oats, and quinoa, which provide complex carbohydrates and essential nutrients.
  • Proteins: Essential for building and repairing tissues, supporting immune function, and various bodily processes. Sources include lean meats, poultry, fish, eggs, dairy products, legumes, and plant-based protein sources like tofu and tempeh.
  • Fats: Healthy fats are essential for energy and maintaining cell structure. Opt for unsaturated fats in sources like olive oil, avocados, nuts, and fatty fish (salmon, trout) while limiting saturated and trans fats.
  • Fruits and Vegetables: These are rich in vitamins, minerals, antioxidants, and fiber. Aim to include a variety of colorful fruits and vegetables to get a wide range of nutrients.
  • Dairy or Dairy Alternatives: Provide calcium and vitamin D for strong bones and teeth. Options include milk, yogurt, and cheese.
  • Hydration: Drink plenty of water throughout the day to stay hydrated. Herbal teas and other low-calorie beverages can also contribute to fluid intake.
  • Limit Added Sugars and Sodium: Reduce consumption of foods and beverages high in added sugars and sodium.

Balance and moderation are essential.

Strive for a diet that includes a range of nutrient foods and avoid excessive consumption of processed foods, sugary snacks, and high-fat, high-sugar items.

And consulting a registered dietician or healthcare professional to help you create a balanced diet suited to you is a good idea.

Habit #2: Regular Exercise

Physical activity is a cornerstone of a healthy lifestyle.

Healthy people engage in regular exercise, whether it’s through daily walks, gym workouts, yoga, or other forms of physical activity they enjoy.

There are numerous proven health benefits of regular exercise:

  1. Improved Cardiovascular Health: Regular exercise helps strengthen the heart, improve blood circulation, and lower the risk of heart diseases, stroke, and high blood pressure.
  2. Weight Management: Physical activity helps burn calories and maintain a healthy weight. It can also contribute to weight loss when combined with a balanced diet.
  3. Muscle Strength and Endurance: Exercise, particularly resistance training and weight-bearing activities, enhances muscle strength and endurance, promoting better posture, balance, and overall functional fitness.
  4. Increased Energy Levels: Regular physical activity boosts energy levels by improving blood flow and oxygen delivery to the body’s cells, leading to increased vitality and reduced feelings of fatigue.
  5. Enhanced Flexibility and Range of Motion: Incorporating flexibility exercises like yoga and stretching can improve joint mobility, reduce muscle stiffness, and enhance overall flexibility.
  6. Stress Reduction: Physical activity triggers the release of endorphins, which are natural mood elevators. Regular exercise can reduce stress, anxiety, and symptoms of depression.
  7. Better Cognitive Function: Exercise improves cognitive function.

Incorporating regular exercise into your routine can bring numerous physical, mental, and emotional benefits, ultimately improving your overall quality of life.

Habit #3: Adequate Sleep

Prioritizing sleep is essential for overall well-being.

Healthy individuals aim for 7-9 hours of quality sleep each night, establishing a consistent sleep routine and creating a conducive sleep environment.

Better sleep leads to better health.

We all hope to have a sweet and restful sleep.

However, in getting a good night’s sleep, the state of one’s mind rather than one’s body plays a significant role.

One old saying puts it this way: “A man’s conscience and not his mattress has most to do with his sleep.”

One writer expressed the mind’s powerful effect on the body this way:

“People who work hard sleep well, whether they eat little or much. But the rich are always worrying and seldom get a good night’s sleep.” (Ecclesiastes 5:12)

It is incredible how much our mind affects our bodies. Almost any negative emotion can drain us and can cause fatigue.

Not getting enough sleep harms the body.

So, what can you do?

First, ask yourself if there’s an answer to what’s bothering you.

If, for example, you have made a mistake or said something hurtful to someone, do what you can to correct the matter.

Ask for forgiveness; this will provide relief.

Do not allow your negative emotions to wear you out.

Get your mind off yourself and your problems by taking an interest in others.

Could you do what you can to help them?

You’ll be amazed at how refreshed you feel when you focus on the needs of others.

(Source: A Family Caregiver’s Guide: 7 Secrets to Replace Negative Triggers with Positive Emotions 2019)

To have good health, you must get sufficient rest.

How much sleep do you need?

Check out this source to find out.

Habit #4: Mindfulness and Stress Management

Mindfulness, meditation, or deep breathing can help manage stress and promote mental clarity.

An article on my health blog, “22 Ways You Can use Mindfulness to Have Better Health Today, Tomorrow, and Into Your Future,” is worth checking out.

Healthy individuals often incorporate these practices into their daily routines.

Managing stress is crucial to your overall well-being.

I have an article on my health blog specifically for midlife women and how they can effectively cope with significant stressors in their life.

Several of the benefits you can look forward to by practicing mindfulness and stress management include:

  • Reduced stress.
  • Improved focus and concentration.
  • Emotion regulation.
  • Enhanced self-awareness.
  • Better relationships.
  • Improved mental health.
  • Enhanced coping skills.
  • Better decision-making.
  • Increased productivity.
  • Quality sleep.
  • Enhanced relationships.

Incorporating mindfulness and stress management techniques into daily life can lead to a more balanced, healthier, and fulfilling existence.

It’s important to remember that these benefits often come with consistent practice and patience.

Different techniques work for other individuals, so exploring various approaches is encouraged to find what works best for you.

Habit #5: Social Connections

Maintaining positive social relationships and connections is vital for mental and emotional well-being.

Healthy people often make time to engage with friends and family.

I love solitude!

But over the years, I have learned the value of supportive friends.

And we now live in a world of Mass Connection!!

The means of communication are numerous and easy to access:

  • Cellphones
  • Text messages.
  • Emails
  • Online social networks.
  • Chat rooms.

Nonetheless, the hectic pace of life today is only sometimes conducive to warm human contact.

And some people are lonely.

Even partners in a marriage can feel lonely.

Loneliness has become a serious societal problem and can contribute to overeating, unsafe sexual behavior, alcoholism, drug abuse, and suicide.

So, what can you do about loneliness and make social connections?

Here are seven (7) tips:

  1. Take a class.
  2. Join at least three groups either in-person or online.
  3. Accept invitations.
  4. Invite someone for a meal.
  5. Volunteer
  6. Simile, laugh, and make eye contact. Greet people you see on the street.
  7. Adopt an animal.

(Source: A Family Caregiver’s Guide: 7 Secrets to Replace Negative Triggers with Positive Emotions 2019)

Avoid self-criticism and negative self-talk if you’re having difficulty making social connections.

Finally, treat yourself with kindness and understanding.

Habit #6: Continual Learning

Engaging in activities that stimulate the mind, such as reading, learning a new skill, or solving puzzles, is common among super-healthy individuals.

Continual learning is a powerful way to keep your mind active, acquire new skills, and stay up-to-date in a rapidly changing world.

Here are a few ideas:

  1. Online Courses: Platforms such as Coursera, Udemy, and EdX offer various courses on various topics.
  2. Read Widely: Reading books (my favorite pastime), articles, and blogs on diverse subjects help expand your knowledge and perspective. Consider both fiction and non-fiction to broaden your understanding.
  3. Podcasts: Listen to podcasts on topics of interest. Podcasts are available on almost any subject, from science and history to personal development and storytelling.
  4. Language Learning: Learning a new language not only enhances communication skills and exposes you to different cultures and ways of thinking.
  5. Instrument or Art: Learn to play a musical instrument or delve into an art form like painting, drawing, or culture. It’s a great way to express yourself and engage your creative side.
  6. Online Workshops and Webinars: Many websites offer webinars and workshops on various topics. Participate in live sessions to interact with experts.
  7. Networking and Conferences: Attend seminars, workshops, and conferences related to your field of interest. These events provide opportunities to learn from experts and network with peers.
  8. Travel and Cultural Immersion: Traveling exposes you to new cultures, traditions, and perspectives, broadening your understanding of the world.
  9. Health and Wellness: Explore nutrition, fitness, and mental health practices to lead a healthier and more balanced life.

Remember, the key to successful continual learning is to stay curious, set goals, and dedicate consistent time to your chosen pursuits.

Mix and match these ideas based on your interests and priorities to create a personalized and enriching learning journey.

Habit #7: Gratitude and Positive Outlook

“It’s a finny thing about life, once you begin to take note of the things you are grateful for, you begin to lose sight of the things you lack.”—Germany Kent

And, of course:

“Gratitude is riches. Complaint is poverty.”—Doris Day

Gratitude involves showing genuine thankfulness and recognizing the positive impact that others have on your life.

Ingratitude, on the other hand, stems from selfishness and refers to a lack of appreciation or acknowledgment for the kindness, favors, or assistance you receive from others.

Practicing gratitude can have numerous positive effects on your mental and physical well-being.

Here are just a few of the many benefits of showing gratitude:

  1. Improved Mental Health: Gratitude leads to decreased symptoms of depression, anxiety, and stress. Focusing on the positive aspects of your life can help shift your mindset away from negativity and rumination.
  2. Enhanced Relationships: When you express gratitude towards others, this strengthens social bonds and fosters positive interactions. Grateful people tend to be more empathetic and understanding, which can lead to healthier and more fulfilling relationships.
  3. Increased Happiness: Cultivating a habit of gratitude can lead to a greater overall sense of happiness and life satisfaction. Recognizing and appreciating the good things in your life can bring more joy and contentment.
  4. Better Physical Health: Gratitude is associated with improved physical health outcomes. People who practice gratitude tend to engage in healthier behaviors like regular exercise, better sleep, and seeking medical help when needed.
  5. Stress Reduction: Regularly acknowledging the things you’re grateful for can help you cope with stress more effectively. Grateful individuals often have better emotional regulation and resilience facing challenges.
  6. Enhanced Optimism: Gratitude can promote a more optimistic outlook on life. By focusing on the positive aspects of your experiences, you’re more likely to see opportunities and possibilities in various situations.
  7. Resilience and Coping: Gratitude can enhance your ability to cope with setbacks and adversity. By focusing on the positive aspects of a situation, you’re more likely to find lessons and opportunities for growth, even in challenging times.

Express gratitude.

What a simple word “thanks” is!

It is so easy to utter such an expression.

You would be surprised how an expression of thanks can make a real difference in the lives of others.

So, there you have it!

This article revealed seven (7) of the “Daily Habits of Super Healthy People.”

Why not incorporate these habits into your daily life?

Remember that everyone’s definition of a “Healthy” lifestyle can vary based on individual needs and circumstances.

Finding habits that work for you and align with your goals and values is essential.

And it is also a good idea to always consult with a healthcare professional before making significant changes to your daily habits.

Back to my original question: “How healthy are you?”

Key Takeaways:

 The Daily Habits of Super Healthy People:

  1. Balanced Diet
  2. Regular Exercise
  3. Adequate Sleep
  4. Mindfulness and Stress Management
  5. Social Connections
  6. Continual Learning
  7. Gratitude and Positive Outlook

Start today!!

“All people are the same; only their habits differ.”—Confucius