It’s time to take control of your health and start living longer. You’ve only got one body, so why not give it the best care possible? Making a few simple changes to your daily routine can help prevent disease, reduce health risks, and add years of healthy living to your life. We’re talking easy choices anyone can make, from watching less TV to drinking more water. Small steps that become habits and then part of your regular self-care. Don’t wait another day – your future self will thank you for the healthy choices you start today. Keep reading to learn 10 lifestyle habits proven to help you live better and longer. The time is now to make your health a priority.

Eat a Nutritious, Balanced Diet to Prevent Disease

Eating right is one of the best ways to avoid disease and add years to your life. Focus on a balanced diet with lots of whole foods like fruits and vegetables, whole grains, and lean protein.

Aim for 5-9 servings of fruits and veggies per day. Stock up on dark leafy greens, broccoli, berries, citrus fruits, and tomatoes which are loaded with vitamins, minerals and antioxidants.

Choose whole grains like brown rice, quinoa and oats over refined grains. They are high in fiber and other nutrients. Limit red meat and instead have fish, poultry, beans, and legumes which contain healthy fats and protein.

Watch your portion sizes and avoid excess sugar, salt, and unhealthy fats like trans fats. Cut back on red and processed meats, fast food, and sugary beverages.

Stay hydrated by drinking plenty of water which aids digestion, transports nutrients, and removes waste from your cells. Herbal tea, fruit infused water and milk also count toward your daily needs.

Consider taking a multivitamin to address any nutritional gaps. Key supplements include vitamin D, omega-3 fatty acids, turmeric or curcumin, and a probiotic for gut health.

Maintain a healthy weight and exercise regularly which both reduce disease risk significantly. Even light activity like walking, swimming or yoga provide substantial benefits when done consistently.

Following these recommendations will boost your immunity, increase energy, improve your mood and add years of healthy life. Your body and mind will thank you for providing it with premium fuel and maintenance. Why not start today? Every small change you make will have huge payoffs down the road.

Exercise Regularly to Reduce Your Risk of Chronic Illness

To stay healthy and add years to your life, make exercise a priority. Even moderate activity a few times a week can have significant benefits.

Walking, jogging, biking – do whatever you enjoy!

Find physical activities that you actually like doing.

  • Walking, jogging, biking and swimming are great options if you prefer solo activities.
  • Team sports or exercise classes are better if you’re social and like the group motivation.
  • Do a mix of both cardio exercise and strength training for the biggest benefits.

Aim for at least 30 minutes of moderate exercise most days of the week. That could be:

  • A 30-minute walk during your lunch break
  • Biking to and from work
  • Taking a yoga or spin class 2-3 times a week
  • Doing bodyweight exercises like pushups, squats and lunges at home

Eat right and stay hydrated

Pair your workouts with a balanced diet high in whole foods like fruits and vegetables, lean proteins, and whole grains. And be sure to drink plenty of water before, during and after your exercise to stay properly hydrated.

Making exercise and good nutrition lifelong habits will significantly decrease your risks of heart disease, type 2 diabetes, stroke, and some forms of cancer. You’ll build strength and flexibility, improve your mood and sleep better too. The benefits of an active, healthy lifestyle are endless. What are you waiting for? Get out and get moving – your body and mind will thank you.

Don’t Smoke to Avoid Lung Cancer and Other Diseases

One of the best things you can do for your health and longevity is avoid smoking. Smoking is terrible for your lungs and the leading cause of lung cancer and chronic obstructive pulmonary disease (COPD).

Lung Cancer

Smoking accounts for about 90% of lung cancer cases. The carcinogens and toxins in tobacco smoke wreak havoc on lung tissue, causing mutations that lead to tumor growth. The more and longer you smoke, the higher your risk of developing lung cancer. Quitting smoking can lower your risk, even for people who have smoked for decades, so it’s never too late to stop.

Secondhand smoke also causes thousands of deaths per year, so make your home and car smoke-free zones. Ask smokers to avoid smoking around you and support measures for smoke-free public places in your city or state.


Smoking is the primary cause of COPD, a progressive disease that makes it difficult to breathe. The chemicals in smoke damage the lungs over time, causing inflammation, bronchitis, and emphysema. Quitting smoking is the only way to prevent further damage, though the effects already done cannot be reversed. See your doctor right away if you have a chronic cough, excess mucus, wheezing, or shortness of breath. Early diagnosis and treatment can help slow the progression of the disease.

In addition to lung cancer and COPD, smoking also contributes to heart disease, strokes, cataracts, and infertility. The health benefits of quitting are huge and immediate. Your lungs begin to heal within days of quitting, your sense of smell and taste return, and your stamina improves. You’ll add years to your life and life to your years by avoiding smoking and secondhand smoke exposure. Make the choice today to quit for your health and the health of your loved ones.

Limit Alcohol Intake to Protect Your Liver and Overall Health

Limiting how much alcohol you drink is one of the best things you can do for your health and longevity. Your liver is responsible for breaking down alcohol in your body, and too much can take a major toll over time.

How Much is Too Much?

For women, moderate drinking is defined as up to 1 drink per day, and for men up to 2 drinks per day. A “drink” equals:

  • 12 ounces of beer (5% alcohol)
  • 5 ounces of wine (12% alcohol)
  • 1.5 ounces of distilled spirits (40% alcohol)

Anything above these limits is considered excessive use of alcohol which can seriously damage your liver health and cut years from your life.

The Effects of Too Much Alcohol

Drinking an excessive amount of alcohol regularly over a long period of time can lead to alcoholic hepatitis, cirrhosis, and other liver diseases. Some of the signs your liver may be struggling include:

  • Fatigue and low energy. Your liver produces proteins that are essential for energy.
  • Weight loss. Damage to liver cells impacts their ability to metabolize nutrients and store glycogen.
  • Jaundice. Excess bilirubin in the blood causes a yellowing of the skin and eyes.
  • Swollen abdomen. Fluid buildup in the abdomen causes swelling.
  • Itching skin. Bile salts get deposited in the skin, causing intense itching.

The more you drink, and the longer you’ve been drinking excessively, the more severe and permanent the damage to your liver can become. Some liver disease caused by alcohol consumption can be reversed by abstaining from alcohol, but cirrhosis is incurable and irreversible.

Make a Change For Your Health

The good news is, by making better choices now you can have a significant impact on your health and longevity. Reducing or eliminating your alcohol consumption, eating a balanced diet, exercising and maintaining a healthy weight are some of the best ways to support liver health and add years to your life. Every small positive change you make will benefit your body and overall wellbeing in the long run. Your liver is worth it!

Get Plenty of Sleep to Boost Immunity and Prevent Disease

Getting adequate sleep is one of the best things you can do for your health and longevity. Most adults need 7-9 hours of sleep per night to function at their best. Lack of sleep can have serious consequences on your health, immunity, and risk of disease.

Boost Your Immunity

When you sleep, your body produces cytokines and other immune system messengers that target infection and inflammation in your body. Skimping on sleep deprives your body of the opportunity to strengthen your immune responses. People who don’t get enough sleep are more prone to illnesses like the common cold and flu.

Lower Your Risk of Disease

Insufficient sleep is associated with a higher risk of health conditions like obesity, diabetes, cardiovascular disease, and depression. During sleep, your body regulates hormones that control appetite and stress responses. Missing out on sleep causes fluctuations in these hormones and increased inflammation in the body, which can contribute to weight gain, high blood pressure, and mood changes.

Improve Your Memory

Sleep plays an important role in memory consolidation and brain plasticity. While you sleep, your brain processes and stores memories from the day, discarding unimportant information and strengthening connections between neurons that store valuable memories. People who get adequate sleep tend to have better attention spans, problem-solving skills, and emotional well-being.
Live Longer

There is a proven link between lack of sleep and decreased lifespan. Both short-term and chronic sleep deprivation can take years off your life. Most studies show that people who sleep less than 5-6 hours per night have a significantly higher mortality risk than those who get 7-8 hours of sleep. Prioritizing sleep is one of the best ways to achieve optimal health and add years to your life.

Getting plenty of high-quality sleep on a consistent basis is vital for your health, immunity and longevity. Make sleep a priority in your life by sticking to a regular sleep schedule, limiting screen time and stimulation before bed, and making your bedroom as dark as possible. Your body and mind will thank you for it.


So there you have it, some easy lifestyle tweaks that can help you live longer and avoid disease. Making healthy habits part of your daily routine doesn’t have to be complicated or time-consuming. Start with small changes and build up from there. Eat more whole foods, watch less TV, spend time with friends and family, walk or jog a few times a week. Before you know it, you’ll be reaping the rewards of better health and a few extra years to enjoy life’s simple pleasures. Your body and mind will thank you for it. What are you waiting for? Turn off your phone, close your laptop and go outside for a walk. Your future self will be glad you did.