According to experts, small but consistent changes can proactively improve health, prevent chronic diseases, and lead to a higher quality of life, longer and healthier life.
Dr. Nguyen Tran Thanh Thuy, a Master's degree holder and physician from the University of Health Sciences , Vietnam National University Ho Chi Minh City, shared that everyone desires a healthy and long life. However, longevity is not just about the number of years and months, but also about the quality of each day lived. Maintaining a balanced, resilient, and vibrant body and mind is a crucial foundation for preventing chronic diseases and living longer.
Numerous studies in the field of lifestyle medicine have shown that a healthy diet, regular exercise, and weight management can significantly reduce the risk of non-communicable diseases such as diabetes, cardiovascular disease, and metabolic disorders. However, in today's fast-paced and stressful modern life, maintaining these healthy habits is not always easy.
The good news is you don't need complicated plans. Below is Dr. Thuy's sharing of a few small but consistent daily changes that can help you improve your health and live longer.
Balanced eating - the foundation of sustainable health.
ILLUSTRATIVE PHOTO: Created by Le Cam using Gemini
Balanced eating - the foundation of sustainable health.
A varied, nutritious, and colorful diet not only helps maintain a healthy weight but also reduces the risk of disease. Prioritize plant-based foods such as green vegetables, fruits, and nuts; limit fried foods, processed foods, and animal organs.
If possible, prepare your meals at home. When eating out, choose steamed or boiled dishes and ensure you get all the necessary nutrients. Don't forget these small but important habits: eat slowly, chew thoroughly, and drink enough water – these are ways to help your body function more harmoniously each day.
Regular exercise - a natural "medicine" for the body.
You don't need overly strenuous or high-intensity workouts; consistency is key. Each day, dedicate 30-60 minutes to suitable physical activity such as walking, jogging, exercising, or playing a favorite sport .
Exercise not only helps strengthen muscles and improve joint flexibility, but also supports weight management, improves mental well-being, and prevents many chronic diseases.
Regulating breathing - balancing body and mind.
Breathing is the bridge between the body and emotions. Practicing deep, slow, and even breathing helps reduce stress and anxiety, stabilize heart rate, and lessen the burden on the cardiovascular system.
In particular, good breathing control helps reduce oxidative stress – one of the factors associated with aging and many chronic diseases.
Breath is the bridge between the body and emotions.
PHOTO: Created by Le Cam using Gemini
Getting enough sleep allows your body to "rejuvenate" every day.
High-quality sleep is essential for maintaining long-term health. While sleeping, the body restores energy, strengthens the immune system, and regulates metabolism.
Maintaining a habit of getting enough sleep at the right time not only helps control weight but also slows down the aging process, improves memory, and protects brain health.
Perseverance - the key to a long and healthy life.
These changes may sound simple, but the biggest challenge lies in perseverance and discipline. There's no need to change too quickly or too drastically; start with small steps, consistently each day. It's this long-term accumulation that makes a big difference to your health.
The best results are achieved when you combine several factors simultaneously: healthy eating, regular exercise, breathing exercises, and sufficient sleep. These small habits, when maintained together, will yield far greater benefits than any single measure.
If you have a medical condition or are having difficulty making lifestyle changes, seek advice from healthcare professionals to develop a suitable plan. A personalized approach will help you maintain good habits more sustainably.