03 August 2024

12 Tips for Maintaining a Healthy Lifestyle

https://www.healthline.com/health/how-to-maintain-a-healthy-lifestyle#maintain-a-healthy-weight

Exercising regularly, eating nourishing foods, and reducing your intake of sugar and alcohol are just some of the recommendations for maintaining a healthy lifestyle.

Taking care of your health is arguably the most important thing you can do for yourself (and your loved ones).

To center health and wellness in your life, try including some or all of the 12 tips we include in this article. Adopting just a few of these recommendations can go a long way to improving your physical and mental well-being.

Your body mass index (BMI) and your waist circumference are two measurements that can help determine if you have a healthy weight, according to the National Institute of Diabetes and Digestive and Kidney Diseases (NIDDK)

. A doctor will also consider other factors such as your age, ethnicity, body composition, and health history when recommending a healthy weight range for you.

Remember, weight isn’t just about a number on the scale. Everyone is different, so it’s best to work with a doctor to determine a healthy weight for you.

Eat nourishing foods

Our bodies need a variety of foods to give us energy and keep them running. That means eating a balanced diet that contains vitamins, minerals, and fiber, which can be found in fruits and vegetables (with a focus on leafy greens), whole grains, legumes, nuts, lean protein, and low fat dairy, per the NIDDKTrusted Source.

Of course, it’s OK to have a treat once in a while, but it’s best if the bulk of your everyday meals and snacks contain some of those vital nutrients.

Limit processed foods and sugar

It’s best to eat mostly nutrient-dense foods. This means limiting highly processed foods, like packaged and frozen foods, that typically have fewer nutrients but more calories, fat, salt, and added sugars. You should also limit your intake of soda, packaged cookies and chips, candy, and sweetened cereals.

If you’re having a hard time giving up packaged snacks or fast food, you can try slowly swapping out these processed meals and snacks for whole foods. It’s not a perfect science, and setbacks are a normal part of making big changes

Drink water and stay hydrated

Staying hydrated isn’t just about quenching your thirst, it also keeps your body and brain running. Not only can drinking enough water improve your thinking abilities but may also help:

improve digestion
increase your energy
decrease joint pain
improve your heart health

Advice on how much water to drink per day varies, but anywhere between 8 and 13 cups a day is a good

Exercise Regularly

Moving your body has a host of health benefits, including:

boosting your mood
giving you more energy
building muscle
protecting your bones
losing or maintaining weight
helping you get better sleep

Regular exercise can also help prevent chronic conditions like heart disease, type 2 diabetes, and some types of cancer.

You’ll want to aim for 150–300 minutes of moderate-intensity aerobic exercise or 75 minutes of vigorous exercise per week, according to the Department of Health and Human ServicesTrusted Source.

Reduce sitting and screen time

In addition to getting your heart pumping, spending less time sitting can improve your overall health.

Prolonged sitting and sedentary behavior have been linked to an increased chance of heart disease, weight gain, and early death. However, regular exercise doesn’t completely balance these effects. So, it’s a good idea to get your workouts in and take breaks from sitting throughout the day. Plus, cutting down your screen time won’t hurt either.

Get outdoors daily

Being out in nature has a way of putting things in perspective, but it also has proven benefits for your mental health. Not only can soaking up the sun ease symptoms of depression, but it can make you feel more relaxed and focused, particularly when you take notice of your surroundings.

Getting outside can also ease feelings like worry and sadness and promote happiness, optimism, and a sense of connection with the world. Sunlight is also the best source of vitamin D.

Get plenty of sleep

We all know sleep is important, but getting good sleep is really critical to your overall health. When you sleep, your body is actually completing a number of essential tasks, like:

maintaining bodily functions
repairing muscle tissue
restoring energy
processing new memories and information in the brain

When you don’t get enough sleep, you may be irritable, emotional, and have trouble focusing. If sleep deprivation becomes chronic, it can even increase the chance of cardiovascular disease, type 2 diabetes, and depression.

For all of these reasons, it’s important for most adults to get between 7 and 9 hours of sleep every night.

Go easy on the alcohol

Having a drink now and then is perfectly fine, but make sure to limit alcohol to no more than one drink per day for women and one to two drinks per day for men, according to the Department of Agriculture Dietary Guidelines.Trusted Source

Having more than that could have a negative effect on your health. In case you’re curious, one drink is typically defined as 12 ounces of beer, 5 ounces of wine, or 1.5 ounces of hard liquor such as gin or vodka.

There are a few studies that suggest some alcohol could have health benefits, according to Harvard’s School of Public Health. However, more recent researchTrusted Source suggests no amount of alcohol is really “safe” to consume.” If you do drink, it’s best to do so in moderation.

Quit smoking (if you smoke)

Smoking releases harmful chemicals into your body and can damage lung tissue, heart health, and more. It’s no surprise that smoking is also the number one risk factor for lung cancer.

That’s why quitting smoking is one of the most important things you can do for your health, no matter your age or how long you’ve smoked. In fact, quitting smoking can add up to 10 years to your life expectancy, according to the Centers for Disease Control and Prevention (CDC)Trusted Source.

Knowing it’s best for your health to quit smoking is one thing, but actually doing it can be quite hard. The good news is there are lots of resources and medications that can help.

Consider taking a multivitamin supplement

Multivitamins may be an important part of your routine, particularly if you have a nutritional deficiency due to:

older age
pregnancy
malabsorption issues
certain medications

Outside of that, research is still mixed on whether multivitamins are effective at improving health, according to Harvard’s School of Public Health. That said, taking a daily multivitamin within the recommended daily allowance likely won’t harm you either.

Stay on top of health screenings and check-ups

When life gets busy, annual physicals and bi-yearly dental cleanings may fall by the wayside, but these check-ups are important to stay on top of your health, according to the CDCTrusted Source.

It’s also important to attend health screenings that you are due for — such as a breast mammogram or a colonoscopy. These can detect disease early, making it easier to treat. Keeping up to date with your vaccinations can also help prevent certain infections or diseases.

Regardless, scheduling regular checkups with a doctor and dentist is one great way to maintain a healthy lifestyle.

Takeaway

Paying attention to your lifestyle and daily habits is the first step to making changes that can benefit your health in the long run. Think of these tips as a jumping-off point to maintain a healthy lifestyle and live your best life possible for as long as possible.

Last medically reviewed on March 6, 2024

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Our experts continually monitor the health and wellness space, and we update our articles when new information becomes available.

Current Version

Mar 6, 2024

Written By

Allison Tsai

Edited By

Willow Banks

Medically Reviewed By

Jenneh Rishe, RN

Copy Edited By

Shanika Wigley

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Medically reviewed by Jenneh Rishe, RN — Written by Allison Tsai on March 6, 2024

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A Shot in the Arm: Proactive Health Tips for People Turning 50

Many people view their 50th birthday as a chance to reflect on their life and look forward to their future. This might include a renewed commitment to healthy living and taking care of their body and mind.

But it can be difficult knowing where to start, especially if you don’t already have an established healthcare team.

To better understand how people approaching their 50th birthday can take control of their health, Healthline convened a roundtable of medical experts to discuss healthy aging and their advice for being proactive about your health.

Headshots of Dr. Shilpa Amin, a family practitioner and geriatrician; Dr. Alana Biggers, an internal medicine physician; and Dr. Avi Varma, a family medicine physician and HIV specialist, isolated on teal background with label "meet the experts" in top left corner. — Healthline spoke with three experts (left to right): Dr. Shilpa Amin, a family practitioner and geriatrician; Dr. Alana Biggers, an internal medicine physician; and Dr. Avi Varma, a family medicine physician and HIV specialist.

Find a primary care professional you trust

Seeing a regular primary care professional is one of the most important first steps in taking control of your health.

“Many people don’t have a primary care doctor until they get older and start feeling some type of illness or pain,” explains Dr. Alana Biggers, an internal medicine physician at the University of Illinois in Chicago.

Healthcare professionals who work in primary care help you coordinate many of the preventive care measures that allow you to be proactive about your health, including regular testing and screening that might help slow or stop issues before they occur.

These types of professionals include not only doctors, but also advanced practice providers like nurse practitioners and physician assistants.

Biggers also emphasizes the importance of finding a primary care physician who you’re comfortable with. You should trust them enough to talk about sensitive issues, such as your lifestyle choices and sexual health.

“It’s not a one-visit type of thing; it’s a relationship that you build over time,” she notes.

Dr. Avi Varma, a family medicine physician and HIV specialist in Atlanta, Georgia, adds that it’s normal to feel uncomfortable talking about certain aspects of your health. Your physician should respect your boundaries and help create a judgment-free zone where you feel comfortable discussing your health when you’re ready.

If you don’t already have a primary care physician, now is a great time to establish that partnership.

Have appropriate bloodwork done

“Bloodwork is a means of detection of illness early on,” explains Dr. Shilpa Amin, a family practitioner and geriatrician based in Ashburn, Virginia.

Many chronic conditions, such as diabetes, develop over time. You may not have symptoms right away, so waiting until you start feeling unwell can mean more complications down the road.

“Sometimes people don’t even present [to their doctor] until they already have complications,” Varma added. Bloodwork can help with early detection and monitoring so that you can be proactive about prevention and treatment.

Some types of bloodwork that may be done when turning 50 include:

blood glucose testing
hemoglobin A1C (HbA1C) testing
a lipid panel
a complete blood count
thyroid function test
a basic or comprehensive metabolic panel
hepatitis C virus (HCV) screening
sexually transmitted infection (STI) screening

Bloodwork is performed on an ongoing basis to monitor for early warning signs of illness. Most tests are done annually or every other year. If your results are abnormal, or if your doctor has reason to be concerned about your risk for disease, they may be repeated every 3 to 6 months.

The timing of follow-up testing depends on many factors, including:

the results from your first round of bloodwork
family history
certain lifestyle considerations or changes

Get up to date on cancer screenings

The likelihood of developing most types of cancer increases with age. All cancers have different recommendations for when to begin screening and how often it should be repeated.

Some types of cancer screenings to consider having done at this time include:

colonoscopy or fecal immunochemical test (FIT)
breast cancer screening, for all people
cervical cancer screening
prostate cancer screening
skin cancer screening

You should also ask about certain types of cancer screenings that may be recommended based on your personal risk factors.

An anal pap smearTrusted Source, for example, is recommended for people who may be more likely to develop anal cancer, including:

men who have sex with men
those who have had cervical, vaginal, or vulvar cancer
people living with HIV
those who are immunocompromised

Additionally, people with a history of smoking should be screened annually for lung cancer starting at age 50.

If you smoke, now is also a great time to talk with your doctor about how to lower your risk for lung cancer. Even among people with a history of heavy smoking, quitting can reduce the likelihood of developing lung cancer by 39%Trusted Source over 5 years, according to some research.

Cancer screenings should begin sooner than age 50 in many cases, but this represents a great time to catch up or get back on track if needed. Regular screening supports early detection, which makes cancer more treatable.

For instance, when breast cancer is caught in the early stages before it has spread, 99%Trusted Source of people survive at least 5 years after diagnosis. That figure drops to 29% if the cancer isn’t caught until it has already spread to other parts of the body.

“Earlier detection can save lives,” emphasizes Biggers.

Get your vaccines

Expert Roundtable on Vaccines

Three experts weigh in on vaccine recommendations for individuals 50 and above.

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Some people might think of vaccines as something done in childhood, but vaccination offers an opportunity to boost your immune system when it needs it most. There are also certain vaccines that are recommended beginning in adulthood.

“As we age, our immune systems can start to weaken,” explains Varma. This means that your immune system has a harder time fighting off infections and increases the chance that you may get very sick from them.

It also means that the immunity you got from previous vaccinations can start to decrease. This is where booster shots play a role.

Our experts recommended that by age 50, you should consider getting the following:

flu shot, annually
COVID-19 vaccine or booster, as recommended
shingles vaccine series
pneumococcal vaccine
tetanus or Tdap vaccine, every 10 years
meningococcal vaccine, for certain populations, such as people living with HIV

You may also want to discuss the HBV vaccine with your doctor. While this vaccine is now regularly given during childhood, it wasn’t considered a routine vaccine until 1991, meaning most people turning 50 haven’t had theirs yet.

Our experts also emphasized that vaccination isn’t just about protecting your health; it’s also about protecting the health of those around you. Illnesses such as pertussis or the flu can be very serious for young children, like grandchildren, or older adults. Keeping yourself healthy and protected can help keep loved ones around you safe as well.

Talk with your doctor about your mental health

Expert Roundtable on Mental Health

Three experts weigh in on mental health for those aged 50 and above.

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The number of people with mental health concerns has been increasing in the United States, and people at this age are no exception. This has been especially pronounced as a result of the COVID-19 pandemic.

Results from the National Poll on Healthy Aging found that up to two-thirds of adults 50 to 80 years of age had trouble with their mental health during the pandemic, including 1 in 4 with worsening anxiety and 1 in 5 with worsening depression.

Many people reaching midlife are facing new challenges related to their health or everyday living. Even if you don’t recognize it right away, this can affect your mental health.

Screening for mental health concerns in older adults is a relatively new recommendation in the medical field. Biggers says that it may not be on the radar for all doctors, so be sure to bring it up and be honest with your healthcare team about how you’re feeling.

Don’t be shy about your sexual health

Varma emphasizes that age 50 is not a time to stop thinking about your sexual health. If there’s been a change in your sexual partner history, or if you’re having sex with multiple partners, regular STI screening is important.

This should include testing for:

syphilis
gonorrhea
chlamydia
HIV

“I often find that as a society we think that as we get older, we’re not at risk,” says Varma. “That is absolutely not true.”

Taking control of your sexual health also involves talking with your doctor about any sexual symptoms you may be experiencing, including:

changes in sexual desire
pain during sex
changes in menstrual cycle
erectile dysfunction

These kinds of symptoms may suggest changes to your hormones. In people with a uterus and ovaries, that could include menopause. Menopause can affect many aspects of your well-being, including bone health.

Even if you aren’t experiencing symptoms, talking with your doctor early can help you understand what to expect and what you can do to keep your body healthy as your hormones change with age. This might include additional screenings, such as a bone density scan.

Know your options for coverage

Most insurance plans cover regular screenings and checkups that are recommended by medical guidelines. But if you have concerns about your ability to pay for screening or testing, it’s important to know that you have options.

Federally Qualified Health Centers, for example, provide medical care for people in underserved locations. Payment is based on a sliding scale.

Other resources for accessing affordable healthcare include:

community health centers
free clinics
community health fairs
clinical trials

Local and state health departments may also provide some preventive services, such as flu or COVID-19 vaccines or HIV testing.

Our expert panel acknowledged that it can be hard to navigate all these resources and find out what’s available to you. Fortunately, you’re not alone.

Many community and academic health centers, as well as Federally Qualified Health Centers, have navigators and social workers to help you identify the resources available to you and understand how to take advantage of these opportunities. Your healthcare team or insurance company should be able to help connect you with people in these roles.

You can also find help identifying and navigating resources from:

professional associations
patient advocacy groups
government organizations, such as the Department of Health and Human Services
nonprofit groups, such as Planned Parenthood

The takeaway

Expert Roundtable on Advocacy

Three experts weigh in on advocacy for those aged 50 and above.

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Reaching a milestone birthday provides an opportunity to start or continue taking steps toward being proactive with your health.

“Midlife is about looking back and looking ahead at where you want to go and how you want to age successfully,” Amin summarizes.

“If you’re approaching 50, are 50, or are a little bit older, it’s not too late,” says Biggers. This is a great time in life to check in and be sure you’re on track with testing, screenings, and vaccinations that are appropriate for your age.

“Advocating for oneself and getting those screenings done is very important,” Varma adds.

A primary care professional can help you navigate preventive care and stay healthy. If you haven’t already, our experts recommend finding a physician who you’re comfortable with who can make recommendations based on your specific needs and lifestyle.

Together, you can ensure you know all the necessary steps to take control of your health in the next chapter of your life.

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