Build Healthy Habits For A Healthy Life

We often hear about living a healthy life, and it is a popular slogan in most of the health campaigns. However, in reality, it is a long-term commitment that shapes the quality of life. Owing to modernisation, our life has been influenced greatly by increasing pollution, an abundance of unhealthy diets, and sedentary lifestyles. Therefore, living a healthy life is both a challenge and a necessity. A healthy life does not mean having no disease, but is a combination of physical, mental, social, and spiritual well-being. Hence, living a healthy life requires awareness and discipline that shape our future. 

Physical health is one of the important elements of a healthy life. Structurally, our bodies are designed to move; however, modernisation has confined us to vehicles, screens, and chairs. Physical inactivity has been increasing, both in cities and in rural areas. It has been proven that activities such as walking, cycling, stretching, and practicing yoga improve heart health, improve muscle strength, and boost immunity. Moreover, people often take physical health seriously only after diagnosis of a non-communicable disease. 

Exercise

Exercise releases a hormone called endorphins, often known as happy hormones, which reduces stress and anxiety. In fact, the importance of physical activities should be taught from the school level and practiced throughout life.  Healthy diets and/or healthy eating habits are equally important for a healthy life. It is often misunderstood that healthy diets are expensive or difficult to comply with. A healthy diet does not require expensive supplements or imported foods. Our nutritional needs can be fulfilled with locally available grains, lentils, green vegetables, seasonal fruits, meat, milk, and clean water. 

Excessive consumption of junk food, sugary drinks, and highly processed foods has been increasing rapidly and becoming common, especially among young people. Obesity, diabetes, heart disease, and many other lifestyle-related diseases are associated with unhealthy eating. Eating healthy, thus, requires balance, moderation, and mindful choices. 

In addition to physical health, mental health is equally important. People often ignore the mental health aspect of a healthy life due mainly to ignorance or stigma. In today’s modern society, stress, anxiety, depression, and emotional exhaustion has been increasing in rapid rate. Several factors increase mental strain such as academic pressure, competitive working environments, unemployment, financial insecurity, and societal expectations. It is time for all of us to acknowledge that mental health is equally important component of a healthy life. Hence, expressing emotion openly, seeking support as and when needed, and practicing mindfulness are essential for keeping mind healthy. Silence and suppressing emotion do not make problems disappear, but rather make it deeper and more severe. 

Besides physical and mental health, adequate rest and quality sleep are equally important for a healthy life. Sleeping less is not a matter of pride, but in reality, chronic sleep deprivation has been linked to many health-related problems. Constant sleep deprivation weakens immunity, reduces concentration, increases irritability, and, in the long term, decreases productivity. Therefore, adequate and quality sleep is an essential aspect of healthy living that not only increases productivity but also helps perform better in every aspect of life. 

A healthy lifestyle also involves avoiding harmful habits. Smoking, excessive alcohol consumption, and substance abuse should be avoided to lead a healthy life. People often use it for temporary relief or as a social acceptance; however, the long-term consequences of these habits are devastating. These habits take a toll not only on individual health but also on family and social relations. Continued public awareness campaigns, strong public policies, and provision of community support are necessary to increase compliance for a healthier choice. 

Besides individual behaviour, social relationships and environment play a crucial role in healthy living. A strong and meaningful social connection is necessary for emotional well-being. Therefore, quality time spent with family, friends, and community creates better social ties and help for increasing individual worthiness. On the other hand, loneliness deteriorates mental well-being and is rapidly increasing everywhere, from cities to rural areas. Therefore, kindness, empathy, and positive interaction with others are essential for a healthy life. 

Beyond all these individual and social behaviours, a clean and safe environment, such as fresh air, clean water, and green spaces, is essential for both physical and mental well-being. Hence, we need collective efforts and good governance for ensuring safe and clean environment for us and for future generations.  

It is, therefore, important to acknowledge that a healthy life is a balance of physical activity, healthy eating, adequate sleep, social interaction, and a safe and clean environment. Extreme behaviours such as excessive dieting, over-exercising, or inadequate sleep can be harmful. Drinking enough water, maintaining personal hygiene, regular physical activities, healthy eating, and meaningful social interaction can have a profound effect on healthy living and well-being. 

Shared responsibility

A healthy lifestyle is not only a personal behaviour but should be seen as a shared responsibility. Governments should be responsible for public awareness, clean infrastructure, green spaces, and healthcare. Children should be given health education in schools from an early age. Workplaces should promote a work-life balance to reduce burnout. Hence, we should value health so that individuals can lead healthy lives. 

Living a healthy life is a lifetime investment a person can make to improve the quality of life. A healthy individual can work productively, think rationally, and contribute significantly to society. Although several stressors, such as stress and pollution, exist, we can improve it with a collective effort. Hence, with awareness, discipline, and shared responsibility, a healthy life is possible for everyone. Let us pledge to defeat physical inactivity, unhealthy eating habits, and harmful personal and social behaviour for a balanced, active, and peaceful life. 

(Dr. Lohani is the clinical director at the Nepal Poison Information Centre. lohanis@gmail.com)