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Embracing a healthier lifestyle takes us beyond temporary solutions and trends. A flood of influencers, news stories, and well-intentioned friends and family often provide contradictory wellness advice. If you’re feeling overwhelmed by the trends and hype surrounding wellness, keep reading. Dr. Wynne Armand, a primary care doctor at Harvard-affiliated Mass General Brigham healthcare in Boston, suggests five straightforward habits to enhance health and wellness in daily life.

Five lifelong wellness habits

Quick solutions and trends may offer little benefit to our health, and some can even be detrimental. Incorporate healthy habits into your daily routine. If you’re a parent, demonstrating and sharing these habits can encourage children and teenagers to adopt wellness practices as well.

Mindfulness and meditation are related techniques that have been shown to reduce stress, improve sleep, and boost concentration. “Anxiety and stress are very common issues in my practice,” notes Dr. Armand. Constantly worrying about the past or future is rarely beneficial. The frequent release of stress hormones impacts our heart, brain, and sleep, all of which have downstream effects on our health.

Engaging in mindfulness—whether by simply appreciating birds and plants during a walk in nature or using apps like Calm and Headspace—keeps you grounded in the present. This can alleviate anxiety, enhance focus and concentration, and increase positive emotions. When applied to eating, mindfulness may aid in weight loss by encouraging people to slow down and savor their meals.

Meditation connects the body and mind by focusing on sensations like breathing, images, or a repeated word or phrase. One exercise that is effective for both adults and young people is box breathing. This rhythmic breathing pattern helps regulate the nervous system, reducing anxiety and stress, lowering heart rate and blood pressure, and improving focus.

Inadequate sleep can make you feel terrible—irritable, mentally sluggish, and lethargic—and can negatively impact your health over time. On the other hand, getting enough restful sleep boosts the immune system, aids in weight management, and enhances physical and mental health, memory, decision-making, and other cognitive abilities. It might even contribute to a longer life.

So, how much sleep is necessary? This depends on age and other factors, but the Centers for Disease Control and Prevention suggest that most adults require at least seven hours of sleep each night. However, the quality of sleep—meaning refreshing, uninterrupted rest as opposed to restless tossing and turning—might be more crucial than simply achieving seven hours. It’s also important to note that excessive sleep—defined as nine hours or more in one analysis of multiple studies—is associated with a higher risk of early mortality.

Keep in mind that sleep patterns and circadian rhythms, which regulate sleep and wakefulness, change over time. Practicing good sleep hygiene can be beneficial. Recommendations include regular exercise, consistent sleep and wake times, avoiding caffeine in the afternoon and evening, steering clear of large meals and alcohol before bed, and turning off screens at least 30 minutes before sleeping. If you struggle to fall asleep, wake up frequently during the night, or often feel fatigued during the day, consult your doctor about ways to enhance your sleep. In some instances, sleep apnea, which can increase the risk of various health problems, or another sleep disorder might be hindering restful sleep.

A substantial body of evidence indicates that diets rich in vegetables, fruits, legumes, and minimally processed foods promote longevity and vitality. Plant-based and plant-forward diets are more beneficial for our health, as research associates them with lower rates of heart disease, certain cancers, and chronic conditions like diabetes and obesity. They are also more environmentally friendly.

When foods undergo processing, their health and nutritional value often diminish, partly due to additives. “Industries are adding ingredients like excess salt, sugar, artificial sweeteners, colorings, and other chemicals that may be unhealthy or trigger reactions in the brain to keep us craving more,” says Dr. Armand.

• Increase your activity, reduce sitting time
• The fast pace of life often limits chances to stay active. Instead of asking, “What saves me time?” consider a healthier question: “What helps me stay mobile, flexible, and function well in my environment?” While completing a 30-minute exercise session daily is beneficial, you might gain even more health and wellness advantages by finding ways to remain active throughout the day.
• “Shift your focus from efficiency to enjoyable or creative methods to keep your body moving,” advises Dr. Armand. Integrate exercise with work or leisure: rather than having a Zoom meeting, opt for a walk-and-talk. Instead of sitting down for a meal with friends, enjoy coffee followed by a stroll.
• Naturally, many individuals face mobility challenges due to age, illness, or injury. Seek opportunities that fit your needs or push beyond your comfort zone, possibly through adaptive sports.
• Shield your body from everyday toxins
• In modern life, it’s challenging to avoid air pollution, microplastics, and persistent chemicals like PFAS (perfluoroalkyl and polyfluoroalkyl substances). Inhaling tiny particles (known as particulate matter, or PM10, PM2.5, PM0.1) or consuming microplastics and harmful chemicals can impact your health in various ways.
• For instance, Dr. Armand points out that small pollutant or wildfire smoke particles can penetrate deep into the lungs and potentially enter the bloodstream, reaching tissues and organs throughout the body. This can lead to heart attacks, strokes, lung issues, and other health problems. Gas stoves, which produce nitrogen dioxide and release airborne PM2.5s, can irritate the lungs and are associated with a higher risk of childhood asthma. Microplastics have been detected in food, water, cosmetics, and nearly every part of the human body. Their health effects are under investigation and may include an increased risk of cancer, inflammatory bowel disease, and respiratory and vascular issues.
• These suggestions can help you minimize potentially harmful exposures at home:
• Use a water filter to decrease your exposure to PFAS, microplastics, and other contaminants.
• Replace kitchen plastics with glass (such as affordable mason jars or glass food containers), stainless steel water bottles, and lead-free dinnerware.
• Operate a properly-sized air purifier with a MERV 13 or higher filter when wildfire smoke or pollution affects the air quality near you. Local news reports can inform you when air quality is unhealthy, especially for vulnerable groups like children, older adults, people with lung disease, and outdoor workers.
• Ventilate gas stoves while cooking. Opening windows can also be beneficial. Even better, cook as much as possible using electric or induction appliances.