How to Be Healthy and Happy

Creating the Right Mindset

Focus on the positive. Cultivating a positive mindset is key to building a happy and healthy life. Instead of getting caught up on the negative aspects of a situation, try reframing your thoughts to focus on the positive. Try to avoid self-criticism. Whenever you start thinking negatively of yourself, reframe it as a positive comment. For example, if you’re thinking, "I can't believe I'm so dumb," say instead, "I'm smart and capable. If I put my mind to it, I can learn anything!" If you make a mistake, think of it as a learning opportunity. For example, instead of thinking, “I’m so upset that I didn’t get that job,” you might think “Maybe I can ask them for feedback so I can do even better on the next application.”

Don’t compare yourself to others. It’s easy to make a side-by-side comparison between yourself and your peers due to social media. Try to remember that the things people post publically may not reflect the truth of their personal lives. Focus on cultivating gratitude for the good things in your own life, rather than comparing your situation to others.

Manage stress in your life. Stress can affect both your mood and your physical health. It can cause emotional and psychological issues, such as increased anxiety, anger, irritability, lack of motivation, or depression. It can also cause physical ailments, such as headaches, muscle pain, exhaustion, and sleeping problems. To keep stress at bay, incorporate physical activity into your schedule, spend quality time with family and friends, and be sure to prioritize rest and relaxation. Stress can build up slowly over time. Pay attention to your body and look out for physical signs of stress like increased heart rate and fatigue to help determine when you’re stressed out. Learn to say “no” to responsibilities and commitments you can’t handle. Establish firm boundaries with your coworkers and friends about taking on too many extra tasks. If you’re unable to cut back on responsibilities and commitments, change the way you respond to stress. If you're overwhelmed, pause for 5 minutes. Do some deep breathing, or take a quick walk outside to reset.

Find time to relax. Set aside at least an hour every day for self-care and relaxation. Make a routine for yourself, so that relaxation becomes a daily ritual. Don't schedule anything else during this time. Meditation, deep relaxation, yoga, tai chi, and other mindful practices are a great way to loosen tension and let go of stress. Find a practice or activity that soothes you, such as taking a bubble bath or reading a book. These are great ways to pamper yourself while decompressing.

Establish healthy, manageable goals. Goals give you something to strive for, which can increase your sense of purpose and fulfillment. You can also set goals related to exercise or mental health to help you work towards a healthier and happier life. For example, your goal might be to start exercising three times per week, make new friends, or write in your journal daily. Break down your goals into smaller, manageable steps. For example, if you want to write a book, give yourself a daily word count or join a writing group. When you finish each individual task, you’ll feel a sense of pride and accomplishment that will give you confidence to continue.

Express gratitude for the good things in your life. Gratitude can have a positive effect on your mental and physical health. By expressing gratitude, you can strengthen your relationships, increase feelings of contentment, and reduce anxiety and depression. It can even support your heart health and improve your sleep quality. Consider keeping a gratitude journal, and make it a practice to write down a few things you’re thankful for each day. When you’re feeling unhappy or stressed, read this journal for motivation. Thank people in your life who are important to you. Let them know how much they mean to you and express your gratitude for their love and support.

See a mental health professional if you feel depressed, anxious, or suicidal. If you feel sad, hopeless, numb, empty, tired, or anxious, see a therapist. This is especially important if these feelings are severe, long-lasting, or interfering with other aspects of your life. A therapist can help you uncover the source of your feelings and provide counseling to help you feel better. If you feel suicidal, reach out for help. In the U.S., contact the 988 Suicide and Crisis Lifeline by calling or texting 988, or text HOME to 741741 to reach the Crisis Textline. In Canada, call or text 988 to reach the Suicide Crisis Helpline. In the UK, call Samaritans at 116 123. In Australia, call Lifeline Australia at 13 11 14.

Eating for Health and Mood

Practice mindful eating to increase satisfaction. Each time you take a bite of food, slow down your chewing. Take a moment and savor the taste. Try to appreciate each of the different flavors and textures on your tongue. This slowed-down process is called mindful eating, and it can help you find more joy in food. It can also help you avoid overeating, improve digestion, and maintain a healthy weight. Ina Garten Ina Garten, Television Personality & Cook Be mindful when eating. "Food is about nurturing: not only physical but also emotional nurturing."

Consume 5-6 servings of fruit and vegetables a day. Fruits and vegetables contain important vitamins, minerals, and nutrients that can help you feel healthy and happy. A diet high in fresh produce can help you maintain a healthy weight, lower cholesterol, lower blood pressure, as well as prevent diabetes, cancer, and stroke. A single serving size of vegetables is 75 grams (2.6 oz). This is roughly equal to 4 spears of asparagus, 2 medium-sized whole carrots, 20 green beans, or 16 small florets of broccoli. A single serving of fruit is 150 grams (5.3 oz). This could be 1 medium-sized apple, a banana, 32 grapes, or 1/8 of a melon.

Choose foods that are high in fiber. Fiber helps you feel fuller faster, and it also helps maintain the health of your gut. This, in turn, can affect your mood and mental health. Foods that are a good source of fiber include whole grains, produce, beans, and nuts. Aim to eat about 25-30 grams of dietary fiber per day. Here’s a list of foods to help you reach this goal: Whole wheat bread Brown rice Whole wheat pasta Beans, lentils, and other legumes Vegetables like broccoli, Brussels sprouts, and artichokes Fruits like berries and apples

Find sources of omega-3 fatty acids. A deficiency in Omega-3 fatty acids may contribute to low or unhappy feelings. Omega-3 fatty acids provide a range of benefits. They can lower your risk of cardiovascular disease, blood clots, breast cancer, Alzheimer’s disease, and dementia. Ask your healthcare provider to help you determine how much omega-3 you should have in your diet. Foods rich in Omega-3s include: Fish Walnuts Tofu Spinach Kale Eggs

Avoid processed foods and fast food. Fast food may be an easy option, and it’s okay to have in moderation. Overeating fast food, however, can have negative effects on both your mood and your health. Processed foods are often higher in calories, sodium, and unhealthy fats. To support your health, try to cook your own food or eat fresh choices whenever possible. Remember, it’s okay to indulge in treats occasionally! Just remember to have these treats in moderation.

Substitute unhealthy ingredients with healthier choices. If you're craving a beloved comfort meal, see if you can replace some of the ingredients to make it a bit healthier. For example, replace ground beef with ground turkey, or sour cream with Greek yogurt. In baked goods like cookies, you can replace butter or margarine with applesauce and canola oil. Use oats or whole wheat flour instead of white all-purpose flour. Instead of using whole eggs, consider using egg whites. You can make an egg white omelet or scrambled egg whites. Replace full-fat milk with skim milk, or use a non-dairy substitute, like almond milk or soy milk.

Practicing Beneficial Habits

Get enough sleep. Getting a good night’s sleep can improve your memory and concentration, boost your immune system, and help you cope with stress more easily. Aim to get 7-9 hours of sleep a night. To help you sleep better, try using blackout curtains on your windows. Drink herbal tea, such as chamomile or valerian, or take a warm shower to help you unwind and relax before bed. Stop using electronics, such as phones and computers, an hour before bed.

Exercise for at least 30 minutes a day. Exercise is a great way to keep yourself fit and healthy. It helps you manage your weight and reduces your risk of heart disease and diabetes. Exercise also has important benefits for your mental health—it can help reduce symptoms of anxiety, depression, ADHD, and PTSD. At least 2-3 times a week, do moderate to vigorous exercise, such as running, weight-lifting, or swimming. On the other days, do light exercise, such as taking a walk or practicing yoga. If you’re feeling down or stressed, try taking a brisk walk or do a quick set of jumping jacks. Activity is a great way to quickly reset and boost your mood. If you find it hard to schedule exercise, try to fit in small bursts of movement throughout your day. Get up and walk around the office at work, or take the stairs instead of the elevator. Household chores are also a great way to get your body moving.

Get 12-15 minutes of sun exposure a day. A little bit of daily sun can boost your vitamin D production, which can decrease your risk of certain diseases and improve your mood. Make sure you spend at least a short period of time outside every day to feel these benefits. Try taking a walk or riding your bike outside to get your sun exposure, as well as some exercise. Wear sunscreen if you’re going out in the sun for any longer than 12-15 minutes. A hat or protective clothing will also prevent you from getting sunburned. If you live somewhere without much sun, try taking Vitamin D supplements for a similar effect. Aim for 600 international units (IU) a day.

Meditate once a day. Meditation can help you manage pain, reduce blood pressure, improve symptoms of depression and anxiety, and cope with daily stress. First, find a quiet spot and close your eyes. Try to focus on your breathing, and if you find your attention wandering, redirect it back to your breath. If you’re new to meditation, try starting with a short 5-minute session. As you get more comfortable, you can start meditating for longer periods, such as 10, 15, or 20 minutes. There are many apps and online videos that can guide you through meditation. These include Headspace, Calm, and Insight Timer.

Maintaining a Healthy Social Life

Establish lasting bonds with family and friends. One of the biggest predictors of a long, happy, and healthy life is a strong social network. In fact, long-term relationships can provide support during tough times, increase life and work satisfaction, and reduce your risk of future illnesses. Check in with friends you haven’t seen in a while. Send them letters, emails, or presents in the mail. Make sure to remember important dates, like birthdays or anniversaries. Form bonds in your community by befriending your neighbors and other local residents. You can volunteer at a local school, place of worship, charity, or political action group to form new connections. You don’t need to have a ton of friends to reap the benefits. In fact, a few, strong friendships can be much more powerful than several shallow or superficial ones.

Consider adopting a pet. A pet can help decrease cholesterol, blood pressure, and feelings of loneliness or anxiety. It is important, however, to only adopt a pet if you have the time and money to care for it properly. A cat or dog can cost $1000 USD for the first year of ownership and around $500 USD for each year after that. Pets can have unexpected medical issues as well. Adopting a pet is a good option if you’re a bit more introverted or prefer to spend more time at home.

Use your time to help others. By helping others, you can also improve your own life. Volunteering and assisting people in need can provide a powerful sense of fulfillment. It can also help you feel more socially connected to your community. Look for ways to support and assist people you love, or volunteer your time to support a cause you care about. Sometimes just talking to people can help them in powerful ways, especially if they are going through a tough time. Check in with loved ones when they’re feeling down, and let them know you’re available if they need to talk. Volunteer at a charity that serves an issue you care about. You might walk dogs at a shelter, raise money for medical research, or collect clothing for children in need.

Distance yourself from toxic situations. Friendships or romantic relationships with people who express negative, controlling, or impulsive behaviors can make you feel stressed and reduce your self-esteem. Consider reducing contact with toxic people if these relationships have been causing you distress. If you have family members who are causing undue stress, you may not be able to avoid them entirely. You can, however, establish and enforce boundaries with them. Let them know exactly what behavior you will and will not tolerate, and tell them that you will distance yourself if they cannot respect your boundaries.