Chronic diseases such as heart disease, cancer and diabetes are the leading causes of death and disability in the United States. But they can be greatly prevented. By practicing these four healthy habits, you can improve your chances of staying healthy, feeling good, and living a long life.
Do not smoke.
If you don't smoke, don't start. If you smoke, get the support you need to quit effectively. Quitting smoking reduces the risk of heart disease, lung disease, cancer and other diseases related to smoking.
It is never too late to quit smoking. More than 60 percent of adults who have smoked have quit.
Eat well.
Good nutrition is important to maintain good health at any time. The benefits of good nutrition are important. People with healthy eating habits live longer and have a lower risk of obesity, heart disease, type 2 diabetes and some cancers.
For children
Good nutrition in the first 2 years of life is important for healthy growth and development. Breastfeeding is the best source of nutrition for most babies. It can reduce the risk of asthma, obesity, type 1 diabetes, ear and respiratory infections, and stillbirth (SIDS). Early food experiences influence how children eat as they grow. Parents and other caregivers should start children on healthy foods early. At six months, babies can start eating foods and drinks other than breast milk in the baby formula.
For adults
A healthy diet includes a variety of fruits, vegetables, whole grains, lean proteins, and low-fat dairy products, and limits added sugar, saturated fat, and sodium. A healthy diet can suit individual tastes, traditions, customs and budgets.
Work hard
Exercise is one of the best ways to improve your health now and in the future. Anyone can reap the health benefits of exercise, regardless of age, ability, shape or size.
Adults need two types of exercise:
Aerobic exercise, such as brisk walking, cycling, dancing, or working in the garden, which makes breathing harder and your heart beat faster.
Strengthening exercises that work all the core muscles, such as lifting weights, working on resistance bands, push-ups, or squats. See how much money you need. If you are unable to do the recommended amount of exercise due to a chronic illness or disability, you should exercise as much as possible. Some exercises are better than none. Limit alcohol consumption.
Drinking too much alcohol, over time, can lead to high blood pressure, heart disease, stroke, liver disease, and various cancers. Alcohol abuse includes:
Binge drinking,defined as drinking 4 or more drinks at one time for a woman or 5 or more drinks at a time for a man. See What is standard wine? Binge drinking, defined as 8 or more drinks per week for a woman or 15 or more drinks per week for a man.
Any alcohol by pregnant women or anyone under the age of 21. To reduce the risk of alcohol-related harm, the Dietary Guidelines for Americans 2020-2025 recommends that adults of the legal drinking age may choose not to drink alcohol or consume beverages that limit consumption to 2 drinks or less per day for men or 1 drink per day for women on drinking days.