Let’s get real: what does it actually take to start a healthy lifestyle? Those 10-day cleanses and extreme workout challenges probably aren’t cutting it for the long haul. So, what will really make a difference?
In this article, I’ll share 13 simple tips to help you kickstart a healthy lifestyle today, inspired by my own journey. I’ll be honest and straightforward, showing you what truly works. Get ready to discover surprising yet empowering health ideas that can transform your life—starting right now!
1. Make a list of the things you want to improve
One of the hardest parts of improving something as personal and broad as our health is that it can mean so many different things.
Start by making a list of the health-related things that have been bothering you. Think about what you want to improve—like eating more vegetables, drinking more water, or moving your body more often.
This list is your first step toward success because it gives you clarity and direction. And let’s be honest—knowing where you want to go is already half the battle!
2. Move your body in a way that feels good
Before you say, “There’s no such thing!” can we make a deal?
Here’s the deal: give exercise a chance. Many of us have grown up thinking that working out is painful, both physically and emotionally, or something we do to punish our bodies. I get it—I felt the same way for years.
As someone diagnosed with clinical depression, I can’t even begin to describe how much exercise has improved my treatment and overall quality of life.
Research shows that exercise can help ease depression, reduce anxiety, boost your mood, and so much more. Isn’t that incredible?
The key is finding something you truly enjoy. Don’t feel pressured to do strength training just because it’s popular. If you love dancing like no one’s watching or taking long walks while listening to your favorite podcast, go for it! Things only changed for me when I realized that moving my body is an act of self-love. It’s not just about the well-known health benefits like reducing heart disease risk or managing blood sugar—it’s about caring for yourself in a way that feels good.
3. Get into marriage counseling with food
When my doctor said I was close to getting pre-diabetes, I was really scared.
She sent me to a nutritionist, who introduced me to the idea of “marriage counseling with food.”
I told her I struggled with food but wanted to change. She gave me tips to make healthier meals while still enjoying my favorite foods. Now, my relationship with food is better, but I’m still working on it.
If you’re struggling with food, try this. Find new ways to cook and enjoy your meals, and work on building a healthier relationship with food. It can make a big difference!
4. Add more good ol’ water into your routine
I love drinking water! I’ve talked a lot about how important it is to stay hydrated. If you want to learn more, check out my other posts. Today, I want to share something simple that works for me.
My husband and I made drinking water fun.
We each have a water bottle and challenge ourselves to drink six bottles by 8 p.m. We cheer each other on and celebrate when we finish a bottle.
You don’t have to drink as much as we do, but try getting a water bottle you like and set a goal for yourself. Make it fun and stick to it!
5. Be friends with your doctor
Not everyone can see a doctor, but if you can, don’t take it for granted.
I’m from Brazil, where people go to the doctor as soon as something feels wrong. It might be something small, like a rash, but we always call and make an appointment. When I moved to America, I had to leave free healthcare behind, but I still believe in having a good relationship with my doctor.
It’s not as hard as it sounds! A simple yearly check-up and blood tests can help a lot (that’s how I found out about my pre-diabetes).
Don’t ignore any ongoing pain or anything strange in your body. Early diagnosis can save your life!
6. Include at least 4 different colors into your meal
Let’s do this together: we’ll follow Harvard’s advice for balanced meals. Add lots of colors to your plate—fruits, veggies, and grains. If that sounds tricky, don’t worry. There’s an easy way to do it. You don’t need fancy recipes or big changes. Just small steps, like adding a few colorful foods, can make a big difference. In the next point, I’ll share a quick and simple way to do this. It’s easy, useful, and anyone can try it. Healthy eating can be simple and fun!
7. Sneak in veggies
I’ve made it a habit to add more vegetables to my meals. One easy way to do this is by sneaking veggies into sauces and stir-fries.
For example, when I make red meat pasta sauce, I add onions, garlic, small pieces of celery, carrots, and a lot of spinach.
Spinach is my favorite because you can add a bunch, and it cooks down easily, blending into the dish while still being Healthy Lifestyle.
I’ve also been making cauliflower rice stir-fries using the same idea. It’s surprising how much more colorful and nutritious meals can be with this simple trick!
8. Less screen time, more alternative downtime
That rhyme didn’t work, but hang in there with me.
What I mean is that we should find ways to relax without always using screens.
If we only rely on things like watching TV, scrolling on our phones, or playing games, it can affect our health. Sitting too much can hurt our heart, raise the risk of diabetes, and increase blood pressure and cholesterol.
I love Netflix too, so I’m not saying to stop it. But it’s good to try other ways to relax. Here are some things I’ve been trying:
They’ve helped me feel more relaxed and balanced after a long day.
9. Get your sleeping beauty vibes on
I don’t know about you, but I really love my sleep!
The best part is that sleep does more than just rest your body—it has great health benefits too, like:
- Sharper brain
- Better mood
- Weight control
- Fewer cravings
- Improvement of your immune system
- And a lot more
One thing that’s been helping me is having a night routine.
I set an alarm for 8 p.m. every weekday to remind me it’s time to wind down and start my routine.
This helps me make sure I’m getting enough sleep during the week, while still enjoying some flexibility on the weekends. That way, I don’t feel like I’m missing out!
I know it can be tough, especially if you have young kids. So, be kind to yourself and remember, this is just a phase. In a few years, you’ll get your bedtime back.
10. Coffee is (actually) your friend
There’s been some criticism of coffee lately, but when I started researching its benefits, I couldn’t help but feel a little vindicated with my trusty Starbucks Tall Latte by my side.
If you’ve chosen to quit coffee, I respect that decision. It’s important to do what feels right for your Healthy Lifestyle.
But, if you’re a coffee lover like me, here are some scientific facts that will keep our love for coffee strong: Can I get an amen, followed by a grande flat white with almond milk and sugar-free vanilla? Thank you!
11. Get spicy
As a Latina, I was shocked the first time I cooked with my in-laws. Back home, I always used at least four different spices when preparing a meal.
Imagine how my little Brazilian heart broke when I realized my American family only used salt and pepper to season food. Thankfully, after a few years, I’ve picked up some great American cooking tips from my mother-in-law, and I’ve also taught her a few of my own.
One thing we always talk about is how amazing the health benefits of using spices and herbs can be!
For example, rosemary, clove, oregano, and cinnamon are all powerful antioxidants. Sage can help improve brain function, and basil is great for fighting infections and boosting immunity.
12. Stop going on diets
I know this might seem a bit surprising, but hear me out.
I’m not talking about eating a healthy and balanced diet here. Instead, I’m referring to those fad diets that promise crazy results in no time, often with strict food rules.
Scientists have made it clear that these diets don’t help with long-term weight management.
Aside from the frustration of losing weight and then gaining it back (plus more), dieting can harm both your mental and physical health. Constant weight changes can cause serious problems, from Type 2 diabetes to a higher risk of heart disease. The best approach is to talk to a professional who can help create a plan for your health and any specific concerns.
But the real change happens when you put the next point into action…
13. Educate yourself
When you take the time to learn about your Healthy Lifestyle from trusted sources, you regain control.
No more confusing diet advice telling you what you should or shouldn’t eat. No more workout program ads telling you what to do.
You are the best expert on your own body. When you combine your own knowledge with research and advice from real specialists, you become unstoppable. Seek out books, talk to your doctor, and even watch videos from professionals (genuine specialists with proper qualifications).
One of my go-to resources, especially for nutrition, is Abbey Sharp.
She’s a registered dietitian who creates amazing educational content that’s also fun to watch. Her tagline sums it up perfectly: science and sass.
One of my favorite videos to start with is this one, where she shares tips on how to add nutrition to our lives in a gentle way.
Most importantly, be patient with yourself on your health journey. Start by making small changes, check in with your body, and see what makes you feel good.
I’m proud of you for investing in your health. You’ve got this!
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