1. Get adequate rest daily
- People with the best health and longevity get at least 7 to 8 hours of sleep daily.
- Taking time for daily relaxation and recreation is also helpful to the body and mind.
2. Get regular physical activity
Find a form of movement that you enjoy and you’re likely to keep doing it – turning it into a sustainable, healthy habit. It can be fun to find a friend to exercise with or join a group; this also encourages accountability. Regular exercise is also a great stress buster and mood enhancer increasing natural endorphins (feel-good hormones).
- Aim for 30-60 minutes of physical activity on most, preferably all days of the week
- Include strengthening exercise 2+ times per week to maintain a healthy lean body weight
3. Eat a wide variety of nutritious foods
A healthy, balanced diet, low in processed foods and sugar, and loaded with vegetables, fruits and healthy fats can help improve energy, immune health and mood, maintaining normal levels of stress hormones in the body.
- include more plant-based foods Aim for at least 5 serves (cups) of vegetables (up to 9 is recommended) and 2 – servings of fruits daily.
- Drink more water
5. Eat more whole-grain bread and cereals
- Aim for at least 3 servings of whole grains daily (including brown rice and oatmeal).
- Limit highly refined cereals such as white bread, pastry, white rice, and sugary cereals.
6. Choose healthy fats
- Eat foods high in n-3 fatty acids daily such as raw unsalted nuts & seeds (walnuts, cashews, brazil nuts flaxseeds, chia seeds, hemp seeds, avocados, extra virgin cold-pressed olive oil).
- Fatty fish sources especially Alaskan salmon, mackerel and sardines
7. Achieve/Maintain a healthy weight
- A BMI of less than 25 is ideal.
- A BMI of 30 or above indicates obesity and high risk.
- Waist circumference less than 37 inches for men and less than 32 inches for women is ideal.
- A waist circumference of 40+ inches indicates a high risk for men and 35+ inches is a high risk for women
8. Be free of dependence on tobacco, illicit drugs, or alcohol
- 85,000 people die prematurely every year due to alcohol – Over 400,000 people die prematurely every year from smoking – Drug use can lead to dependencies that can destroy physical, mental, and spiritual health
9. Maintain a cheerful, hopeful outlook on life OR ASK FOR HELP
Need more help? Don’t go it alone, reach out and ask for help.
- Choose to see the bright side of life. Be happy. Laugh a lot.
- Pass on joy and hope to those you work and live with daily.
- Get help if you feel sad and depressed for extended periods of time.
- Lifeline – 13 11 14 Crisis support and counselling services for anyone at any time.
- Beyond Blue – 1300 224 636 Information and support for depression and anxiety.
- Headspace – 1800 650 890 Mental health support for young people with local centres, online and telephone services.
- If you’re needing more support, remember that you may be eligible for up to 10 sessions with a psychologist or accredited mental health social worker with a Medicare rebate. This can be helpful to supplement the plan that your healthcare practitioner is already implementing for you.
10. Spend quality time with family or friends daily
- Supportive relationships build strong hearts and happy minds. Practice a spirit of friendship, love, and acceptance. Share kindness with someone you live or work with daily.
Building healthy relationships info here
11. Take time daily for spiritual/meditation renewal
- Plan a quiet time each day to read, pray, meditate, and seek spiritual renewal.
- A heart primed with gratitude, forgiveness, and service helps you soar over life’s difficulties and challenges.