Let’s talk about how to be healthier in everyday life without needing a medical degree or a gym membership. As a doctor, I see a lot of people who want to feel better, live longer, and have more energy—but they don’t always know where to start. The good news is, there are simple habits that can make a big difference. You don’t need to change your whole life overnight. Just start with one or two of these habits, and go from there. You’d be surprised how much little things can add up over time.
First, let’s talk about breakfast. Skipping breakfast might seem like a time-saver, but it’s not doing your body any favors. Eating something in the morning—anything from a piece of fruit to a granola bar—wakes up your metabolism. That means your body starts burning energy in a healthy way. If you skip breakfast, you’re more likely to get really hungry later and eat too much. Plus, research shows that adults who eat breakfast do better at work, and kids who eat in the morning score higher on school tests. So even if you’re not a “breakfast person,” grab a little something before you start your day.
Another thing healthy people do is plan their meals. It might sound like a chore, but it actually saves time and money. When you take a little time each week to think about what you’re going to eat, you can avoid grabbing fast food or unhealthy snacks just because you’re in a rush. You stay in control, and you’re less likely to be tempted by doughnuts in the breakroom or chips in the vending machine. Planning your meals also helps you focus on your goals, like eating more vegetables, cutting down on sugar, or getting more protein.
Drinking water is another big one. Your body needs water to do pretty much everything, from keeping your skin healthy to helping your kidneys flush out waste. Water also helps you feel full, so you may end up eating less. Sugary drinks, like soda and sweet tea, can lead to weight gain and diabetes. If plain water doesn’t excite you, try adding a slice of lemon, cucumber, or watermelon to jazz it up.
Next time you feel tired or stressed, don’t just grab another cup of coffee—get up and move around. Even a little bit of exercise is better than none. Taking a walk, stretching, or doing a few lunges can lift your mood and give you more energy. Studies show that walking for just 30 minutes, five times a week, can help fight depression. And if you don’t have time for 30 minutes all at once, you can break it into shorter chunks during the day.
Now, let’s talk about screen time. Phones, tablets, and computers are everywhere these days. It’s easy to lose track of time scrolling through social media or reading emails. But too much screen time can mess with your sleep, stress levels, and even your mood. Try setting a time in the evening to log off and put the phone down. Use that time to read, take a walk, or talk to someone face-to-face. You might be surprised how much better you feel.
Another thing that keeps you feeling sharp and young is learning something new. It could be a dance class, learning how to cook a new recipe, or even picking up a new language. Doing things that challenge your brain helps keep it strong and can even lower your chances of memory loss as you get older. It’s like a workout for your brain.
If you smoke, quitting is one of the best things you can do for your health. I know it’s not easy, but your body starts to heal almost right away. Just 20 minutes after your last cigarette, your heart rate and blood pressure start to go down. The sooner you quit, the sooner your body starts to recover. Talk to your doctor—there are medications, support groups, and other tools that can help.
Getting a good night’s sleep is just as important as eating right and exercising. When you sleep, your body heals, your brain gets a chance to rest, and your mood improves. Try to get between 7 to 9 hours a night. Going to bed and waking up at the same time every day—even on weekends—can really help.
Strength training isn’t just for bodybuilders. It helps you burn fat, build muscle, and protect your bones. You don’t need fancy equipment. Push-ups, lunges, and lifting soup cans can all help. Try to do strength exercises at least twice a week. You’ll not only look better, but you’ll also feel stronger and more confident.
Spending time in the sunshine is another simple way to feel better. Just a few minutes outdoors gives you vitamin D, which helps your bones and keeps your heart healthy. Being outside also gives your mood a boost. Try to walk in a park or green space if you can. It’s more relaxing than walking near busy streets, and it helps reduce stress.
Good balance is important at every age. When you’re young, it helps prevent injuries. As you get older, it helps keep you steady on your feet and lowers your chances of falling. Yoga and tai chi are great for balance, but even just walking more can help. And the more you move, the stronger and more confident you’ll feel.
Finally, don’t forget about mindfulness. That’s a fancy word for slowing down and paying attention to the moment. It could mean meditating, or just taking time to enjoy what you’re doing—like smelling the flowers or even washing dishes. Studies show that mindfulness lowers stress, helps with pain, and boosts your mood. It can even change the parts of your brain that control memory and emotions.
So there you have it. Being healthy isn’t about being perfect. It’s about making small, smart choices every day. Eat breakfast. Drink more water. Move your body. Try something new. Get enough sleep. These are simple things, but they add up. Start with just one or two, and see how you feel. You might be surprised how much better life gets when you take care of yourself—even in little ways. And remember, I’m here to help if you ever want to talk more about it.