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What is the best way to stay healthy?

Staying healthy doesn’t happen by accident. It requires some work, compliance with lifestyle decisions, and regular checkups. Diet A healthy diet can be summed up by (1) Eat whole foods. (2) Don’t overeat. (3) Eat plenty of vegetables. It sounds “too simple”, but since nutrition is so complex and controversial, it can help most people to stick to a simple memorable short that has a high level of evidence it works. A slightly longer, more specific version would be a diet rich in fiber, fruits and vegetables, whole grains, with a minimum of 2 servings of non-fried fish (3.5 oz per serving) per week, ,. Avoid artificial or added trans fats. Limiting red meats, particularly smoked and/or cooked at high heat for a longer time may help. Avoiding processed foods as a general rule of thumb is another element - sweet or sugary foods with highly refined grains or sugary beverages. If you need a “structured” diet with recipes, the DASH or Mediterranean diet meets all of the criteria for good health, and there is convincing enough evidence. There are other diets that can work if they can fit into the proven parts are stated above. Long-term longitudinal NHANES study data with large sample size since 1971 backs up dietary claims., Exercise Physical activity is ,necessary, for good health. Aim for at least 150 minutes of moderate-intensity exercise or 75 minutes of vigorous-intensity exercise every week. According to the CDC, this is defined as “if you’re being active at a vigorous level, you won’t be able to say more than a few words without pausing for a breath”. Strength training with 5-8 repetitions and 3 sets of free weights in full body workouts (progressively increasing resistance over time) are important for balance, mobility, bones, and blood sugar control. It is recommended at least 2 times per week. , ,Women may worry that intense strength training makes you “bulky” or look like a man. That is false and not only that, consistent intense training prevents osteoporosis where women benefit disproportionately more from. I personally recommend a NASM/ACSM certified personal trainer and registered dietician to look after exercise to prevent injury (especially HIIT which may reduce more visceral fat) and for tracking progress, but it is not required and may be too costly for some people if you are already well informed. But a minimum of sport specific $80-$150 injury prevention programs by an exercise professional with biomechanics knowledge and gait/kinesiology analysis software is worth the investment. Image source: CDC Stress, Mental health & Sleep Reducing stress is also important as there is a connection to chronic stress and disease. Relaxation methods and/or CBT/DBT may help. Building a strong social network helps. Getting enough sleep, with about 7.5-8.5 hours per night (some genetic variation), ideally in line with sleep cycles and circadian rhythm with “free-running sleep” is necessary. Avoiding blue light before sleep helps a lot. Avoiding Toxins Avoiding drugs, ,all levels of alcohol, ,, smoking / vaping / tobacco products, second-hand smoke, water pollution (some places have poor quality which may require reverse osmosis systems), air pollution (including indoor air pollution that can be reduced with source control, a HEPA air cleaner or simple ventilation , ,), noise pollution, hormone disruptors, ,, carcinogenic compounds, , (i.e. methylmercury, radon, asbestos, lead are some common ones, but you can start with IARC class I) etc are the main important factors for health. There are health quacks that overstate potential risks of potential toxins to sell their products, so I would be wary of information sources. You do not need to buy everything organic to avoid potential toxins, such as cadmium, pesticides, etc that may or may not make a difference. Natural pesticide residue on organic food can even have potential health risks, but it is unknown and too low to make proven significant differences. I personally buy some organic mainly because of taste. Supplements not usually recommended Although I do take a few supplements (creatine monohydrate made from AlzChem Trostberg GmbH and unflavored whey protein), energy beverages (green tea and coffee sparingly), and minimum amount of skincare products (glycerin), supplements are not required - unless you are vitamin or mineral ,deficient,. You should apply sunscreen every day though (I use zinc oxide mineral sunscreen). I would be extremely careful as supplements and cosmetics can have manufacturing issues, so I try to get the prescription version of skin care products, if applicable (i.e. medicated shampoo). It’s largely a self-regulated wild west, as the FDA doesn’t regulate them and supplements have caused liver failure or have been found to contain heavy metals or illegal drugs such as anabolic steroids or meth. Almost all supplements are close to snake oil, and herbal extracts can have health risks. I recommend most people to check carefully with their physician. If you do decide to take supplements - you probably want to avoid anything without GMP, USP, a reputable brand, and ,frequent, third-party testing. This does not rule out any issues, but will drastically reduce the chance of issues to acceptable levels of risk if you decide to take supplements IMO. Primary care & medical access Finally, establish a good relationship with your primary care physician and be informed about medicine from highly trusted sources with a high level of health literacy. UpToDate is a good source for evidence based medicine but it may be too expensive and can require in-depth medical knowledge. You could instead rely on reputable medical organization websites that are either .edu, .gov or specific medical practicing boards meant for the general public for free. If something happens to your health, a trusted and highly competent physician who knows you is in the best position to help screen and monitor your health while recommending appropriate interventions. I personally use a concierge model for primary care, but it may depend on your finances and insurance in certain areas. Having access to a second opinion can help in some cases (i.e. surgical decisions, cancer care, complex cases etc). If cost is an issue, consider a trusted and competent advisor to help you find health care financing, or sometimes medical tourism can be an option. Misc There may be a few other things I missed. I’ll add them here: brushing teeth twice a day and getting it regularly cleaned. Wearing polarized sunglasses with UVA and UVB protection. Look away from computer screen and stretching from time to time if sedentary can help with eyestrain. You could try getting a toilet stand to squat while defecating. Avoiding accidents and poisoning can help. Water intake adequate where urine is almost clear or pale yellow. Keeping medical records and data available, including family members complete medical record. Economic stability helps. Safe housing (reduce catastrophic property risk, such as fires) and safe car helps (If you drive, I recommend a Honda CRV 2017 or newer or if you can afford, Audi Q8, but note there are many other high safety rating options). Picking the right partner to avoid domestic violence and observing firearm safety helps. Promotion of peace, sustainable land/sea use (i.e. sustainable fishing and agriculture) and public policy regarding health topics, such as organ donation and responsible antibiotics use helps on a system level. Access to clinical trials may help if you wish to extend a survival curve in terminal diseases or get first access to a “relatively safe” phase 3 potential COVID-19 vaccine (note side effects like GBS can potentially occur extremely rarely. I like the chances of potential benefit which far outweighs it). There are also controversial nutritional topics such as whether or not to reduce non processed red meat not cooked at high temperatures, optimal salt intake (potassium levels play a role, this is assuming no prehypertension or hypertension), saturated fat intake (especially when less than 10% of total caloric intake it likely doesn’t matter) and cholesterol intake when healthy - but I would take a moderate stance at the moment since the data is not strong and may interfere with other dietary goals if completely eliminated or minimized depending on your tastes.