The Harvard expert lists 5 essential habits for well-being

Faced with so many fads and conflicting information on well-being, a Harvard doctor highlights accessible practices for those seeking quality of life

In a landscape full of wellness advice, it can be difficult to know what really makes a difference for your health. But, second Wynne Armanddoctor a General Brigham of the Massaffiliated with Harvardthe secret lies in simplicity: it is the small daily habits that build a more balanced and lasting life. Instead of following passing trends, he recommends five science-proven practices to strengthen your body and mind.

Practices recommended by experts

1. Bring mindfulness into your day

In times of excessive stimulation, awareness and meditation have become powerful allies against stress and anxiety. “Anxiety and stress are very common problems in my practice”says Wynne. According to her, constant worry about the future or the past repeatedly activates stress hormones, which affect the heart, brain and sleep.

Practicing mindfulness can be as simple as looking at plants during a walk or taking a few minutes to breathe calmly. The Harvard specialist also highlights the box breathing exercise (box breathing): inhale, hold the air, exhale and pause – all at the same time. This pattern helps regulate the nervous system, reduce anxiety and improve concentration.

2. Prioritize sleep as part of health

Sleeping well is as essential as eating well or exercising. However, many continue to underestimate the impact of sleep. Lack of adequate rest can harm your immune system, mood and even memory. Quality sleep strengthens the body and mind.

According to the Centers for Disease Control and Prevention (CDC), most adults need at least seven hours a night, although sleep quality, not just time, is the biggest determining factor. To sleep better, the doctor recommends creating a regular routine, avoiding caffeine and screens before sleeping, practicing physical activity and keeping the room dark and quiet. According to studies, sleeping too much (more than nine hours a night) can also pose risks, such as an increase in early mortality.

3. Choose real foods

Natural nutrition continues to be one of the pillars of longevity. Wynne Armand points out that diets rich in fruits, vegetables, legumes and whole grains help reduce the risk of heart disease, diabetes, obesity and even some types of cancer. Prioritizing minimally processed foods and reducing your consumption of ultra-processed foods is one of the most effective ways to take care of your physical and mental health and also help the planet.

4. Move more and sit less

Keeping your body moving is essential, but that doesn’t always mean spending hours in the gym. For Wynne, the idea is to abandon the concept of “efficiency” and think about pleasant ways to move through the day. Walking during a work call, climbing stairs, dancing or cycling outdoors are simple examples that stimulate the cardiovascular system and improve mood. The important thing is to keep your body active as much as possible.

5. Reduce contact with daily toxins

Constant exposure to pollutants, microplastics and persistent chemicals (PFAS) can silently impact your health. These particles are found in the air, water and even household objects. Small particles of pollutants penetrate deep into the lungs and can reach the bloodstream, contributing to heart attacks, strokes and lung disease.

To reduce risks, the Harvard doctor recommends: using water filters and air purifiers; replace plastic with glass or stainless steel in the kitchen; ventilate the room well when using gas stoves or, when possible, opt for household appliances.

Source: Terra

Ben

Ben Stock is a lifestyle journalist and author at Gossipify. He writes about topics such as health, wellness, travel, food and home decor. He provides practical advice and inspiration to improve well-being, keeps readers up to date with latest lifestyle news and trends, known for his engaging writing style, in-depth analysis and unique perspectives.