Healthy lifestyle benefits

Recently, I passed through a footpath with plants on both sides. I loved the calming effect it had on me and the Oliver twist in me wanted it to happen more often.

After the experience, I had to get an AI video made for me; I made sure that a scene that included passing through a footpath with plants on both sides was included.

I just found a new attraction in nature!

Nature is therapeutic. The benefit of nature in keeping us emotionally, psychologically and physically healthy is enormous.

Even without any greenery around, spending time in sunlight and fresh air may help you feel better in mind and body.

The natural world positively affects the brain and nervous system, allowing for increased relaxation, decreased anxiety and improved self-esteem.

Once in a while, visit botanical gardens, nature reserves, beaches, mountains, lakes, waterfalls and other places to enjoy the therapeutic power of nature.

This week, I would be sounding like a broken record just to re- emphasise what we already talked about.

A healthy lifestyle is a way of living that supports your physical, mental, and social well-being, lowering your risk of chronic illness and early death. It involves making daily, conscious choices that nourish your body and mind rather than just focusing on the absence of disease.

A healthy lifestyle is not about being perfect. It is about making consistent, helpful choices.

Let us see some of the benefits of a healthy lifestyle:

1. Prevents disease

In a 2020 study, adults who followed a diet rich in fruits and vegetables for eight weeks had a reduced risk of cardiovascular disease.

Another 2020 study found that every 66-gram increase in daily fruit and vegetable intake was associated with a 25 per cent lower risk of developing type 2 diabetes.

In an observational study of almost 200,000 adults, those who ate the most whole grains had a 29 per cent lower rate of type 2 diabetes than those who ate the least.

1. Stronger immune function

Your immune system does not operate in isolation; it is shaped by how you sleep, what you eat, how active you are, and what you expose your body to.

According to CDC guidance on healthy habits and immunity, behaviours such as regular physical activity, adequate sleep, and not smoking may support immune health.

1. Improved mental and emotional well-being

Physical and mental health are deeply connected. Regular movement, quality sleep, and strong social relationships may all contribute to better mood, sharper thinking, and greater emotional resilience.

1. Healthy ageing and long-term independence

The habits you build today shape how well you age. Regular physical activity is associated with better mobility, balance, and cognitive function in later years, reducing the risk of falls and loss of independence.

Strength and flexibility exercises, staying socially active, keeping the mind engaged, and attending routine medical check-ups all contribute to ageing well.

1. Stronger bones and muscles

Regular movement and balanced nutrition strengthen skeletal structure, joints, and muscle mass.

1. Weight management

Helps achieve and maintain a healthy body weight naturally through diet and physical activity.

1. Saves money

Seeing a doctor regularly increases your chances of catching diseases early, and this can lead to improved outcomes. The healthier you are, the less often you will have to see a doctor. This could save money. Healthy living cuts down on expensive habits like junk food, smoking and heavy alcohol use.

1. Mood regulation

Physical activity releases brain chemicals like endorphins, serotonin, and dopamine to lift mood.

1. Reduced stress and anxiety

Mindfulness, exercise, and adequate rest lower stress hormones like cortisol and ease symptoms of depression.

1. Better cognitive function

Supports sharper memory, focus and long-term brain health (lowering risks of dementia and Alzheimer’s).

1. Longer lifespan

Good habits can lengthen life expectancy significantly and lower early mortality risks.

Some tips to improve your overall health:

1. Eat more vegetables

A 2020 review of studies suggests consuming an adequate amount of fruit and vegetables is associated with a lower risk of heart disease, stroke, cancer, and premature death. You can start slow by eating one serving of vegetables at dinner. If you already do that, consider eating one vegetable or fruit at every meal.

1. Stay well hydrated

Drink plenty of water throughout the day (around eight glasses) and avoid sugary or heavily caffeinated drinks.

1. Swap in whole grains

Research from 2020 links consuming more whole grains with reduced risk of diabetes, obesity, cardiovascular disease, and cancer.

Start small by replacing one refined grain each day with a whole grain.

Let me remind you what whole grains are. A grain is considered ‘whole’ if its three original parts—the bran, germ and endosperm remain intact.

The bran is the fibrous outer layer, the germ is the embryo with the potential to grow into a new plant, and the endosperm is the germ’s starchy food source. Let us use brown and white rice as an example.

Brown or unpolished rice retains all these parts, making it a whole grain. On the other hand, white or polished rice is refined, meaning the bran and germ are removed during processing, leaving only the endosperm.

Brown rice is the healthier option because the bran and germ, which contain most of the grain’s vitamins and minerals, remain intact. Ofada rice (the one that has not been processed) is a good example of what whole grain is.

1. Be more active

When it comes to exercise, it is important to choose an activity you enjoy. This will increase the chances that you will stick with it. You do not have to start with a long workout. Aim for 10 minutes a day, five days a week. When you feel ready, you can add more time.

The CDC recommends 150 minutes of moderate-intensity exercise per week, plus two days of muscle-strengthening exercise.

1. Get quality sleep

Aim for seven to nine hours of restful sleep per night to support your immune system, memory, and physical recovery.

1. Maintain friendships

Strong relationships and staying in communication with friends and loved ones can support mental health.

1. Manage stress

Practice mindfulness, deep breathing or hobbies to lower chronic stress levels and protect your mental and gut health. Exercise can help reduce stress by releasing pent-up energy and boosting the release of mood-lifting hormones called endorphins. If you would like more support relieving stress, you may consider therapy.

1. Good personal hygiene

This is important in our daily lives. Many diseases often get transmitted indirectly by unwashed hands coming into contact with our face or the food we handle.

1. Avoid harmful habits

Certain lifestyle choices can significantly harm your health. Risky habits to avoid are:

Smoking: Increases the risk of cancer, respiratory issues, and heart disease.

Excessive alcohol: Can damage the liver, affect mental health, and impair judgment.

Drug misuse: Leads to dependency and long-term organ damage.

A study titled A healthy lifestyle is positively associated with mental health and well-being and core markers in ageing by Pauline Hautekiet et al. showed the positive association between a healthy lifestyle and both biological ageing and different dimensions of mental health and well-being. It also indicated that living a healthy lifestyle contributes to more favourable biological ageing.