What is a "Healthy Lifestyle"?
Updated: Sep 1
A healthy lifestyle is not about following a perfect routine or changing everything at once.
For me, it is about finding a balance that suits your body, your circumstances and your everyday life. In this article, I share some of the lifestyle habits I often discuss with my clients, including nutrition, movement, sleep, emotional wellbeing and the environment around us.
A healthy lifestyle is a way of living that helps maintain and improve people's overall well-being, including physical, mental, and emotional health. It involves a combination of habits and practices that reduce the risk of chronic diseases, enhance energy and mood, and increase quality of life.
Here’s a breakdown of what a healthy lifestyle includes:
#1 - Balanced Nutrition
Japanese people believe in the saying "Food is medicine", emphasising that your body reflects what you consume. It is important to be selective about your dietary choices.
Eat a variety of foods:
Incorporate fruits, vegetables, whole grains, lean proteins, and healthy fats.
Opt for organic whenever feasible:
Numerous foods are treated with pesticides, herbicides, or chemicals to enhance appearance or shelf life. Select options that are as natural and pure as possible.
Limit processed foods and added sugars:
Highly processed foods often contain excessive sugar, unhealthy fats, and additives.
Stay hydrated:
Water is essential for bodily functions, from digestion to temperature regulation.
Portion control:
Eating in moderation prevents overeating and supports weight management.
Using the microwave:
Some people prefer to avoid using a microwave when cooking or reheating food, particularly when they are concerned about preserving the nutritional quality of their food. If this is something you are mindful of, you may wish to explore other cooking or reheating methods when practical.
Dairy and gluten:
If you have eczema or a sensitive gut, it is advisable to steer clear of dairy and gluten, as some individuals are particularly sensitive to these foods. It is best to avoid them until your condition stabilises.
Introduce fermented foods:
Maintaining a healthy gut is crucial for overall well-being. It is beneficial to incorporate gut-friendly foods like Sauerkraut, Kimchi, Miso, Kefir, and Kombucha. If you have a sensitive gut, it is advisable to introduce these foods gradually and with caution.
Avoid plastic containers and packages:
When hot food comes into contact with plastics, it can cause chemicals to leach into the food. The same applies to water stored in plastic bottles. Plastic can negatively impact our health by acting as xenoestrogens.
Look after your gut:
Good gut health is linked to all aspects of our well-being. It's important to ensure regular bowel movements each day.
#2 - Regular Physical Activity
Training the core:
The core muscles act as a stabilising system for the body. A strong core improves balance and stability, which is crucial for daily activities and athletic performance. It helps maintain proper posture and alignment, reducing strain on the spine and joints.
Aerobic exercise:
Engaging in activities like walking, running, cycling, or swimming at least 150 minutes per week (please adjust according to your individual condition).
The lymphatic system is activated through movement:
Regular movement can support healthy circulation of lymph throughout the body. Engaging in activities such as using a trampoline, walking, or simply moving your body regularly can help support healthy lymphatic circulation.
Strength training:
Building muscle through resistance exercises (e.g., weight lifting) at least twice a week (please adjust according to your individual condition).
Flexibility and balance:
Practices like yoga or stretching help with flexibility, mobility, and preventing injuries.
Stay active daily:
Incorporate small activities like taking the stairs, standing, or moving every hour to counteract sedentary time.
Stimulate the bones:
According to the research, bone density increases when you stimulate the bones (for example stamping on the foot). Moderate exercise every day is important to keep your bones strong, too.
#3 - Adequate Sleep
Ensuring you get high-quality sleep. Please consider these overall.
Sleep and the “Cinderella Hours”:
In Japan, the hours around 10 pm to 2 am are sometimes referred to as the “Cinderella hours” in relation to sleep, beauty and the body’s nighttime recovery.
Rather than seeing these times as a strict rule, I feel that they offer an interesting reminder of the importance of giving our bodies enough time to rest and recover during the night.
Whenever possible, I encourage my clients to develop a regular sleep routine and allow themselves enough time for good-quality sleep.
7-9 hours per night:
Quality sleep is essential for mood, cognitive function, and physical health.
Maintain a sleep routine:
Going to bed and waking up at the same time helps regulate your internal clock.
Limit screen time before bed:
Blue light from screens can interfere with melatonin production, making it harder to fall asleep.
Switch off your router and mobile phone:
Exposure to electromagnetic fields (EMF) might affect your wellbeing or sleep. If you are concerned about EMF exposure, you may wish to minimise your use of electronic devices near your bed at night.
#4 - Mental and Emotional Health
Manage stress:
Practice mindfulness, meditation, or breathing exercises to help reduce stress.
Foster positive relationships:
Connecting with supportive friends, family, or community members can improve mental well-being.
Practice gratitude:
Recognizing things you are grateful for has been linked to improved mood and resilience.
Seek professional help when needed:
Therapy or counselling can be valuable for managing emotions or mental health conditions.
#5 - Healthy Habits and Preventive Care
Avoid smoking and limit alcohol:
Smoking and excessive drinking are major risk factors for numerous diseases.
Practice good hygiene:
Washing hands, practising dental hygiene, and maintaining cleanliness prevent illness and promote health.
#6 - Personal Growth and Purpose
In Japan, the purpose of life is referred to as "Ikigai." Here are some examples as follows,
Set goals:
Having personal and professional goals gives a sense of direction and motivation.
Learn and grow:
Developing skills, hobbies, or new interests can keep your mind sharp and your life fulfilling.
Give back:
Helping others or volunteering can increase feelings of purpose and connectedness.
#7 - Environmental and Social Well-being
Create a supportive environment:
Surround yourself with people and settings that encourage your healthy choices.
Limit exposure to harmful substances:
Be mindful of things like pollution, chemicals, or other environmental toxins.
Select natural skincare products:
Be mindful that your skin absorbs whatever you apply to it. Keep away from chemicals as much as possible.
Opt for natural materials that come in contact with your skin:
When selecting clothing or menstrual pads, opt for organic cotton or other natural materials whenever feasible, as synthetic materials can potentially cause skin irritation. This is particularly important when choosing menstrual pads, as they come into contact with your sensitive area. You can buy organic cotton menstrual pads or create your reusable cotton pads for an eco-friendly option. Keep in mind that chemicals can also be absorbed through the skin.
Engage with your community:
Social connections and being part of a community are key aspects of long-term well-being.
Connecting with Nature:
When you walk or touch nature, your body synchronises with the rhythm of the earth, promoting a sense of grounding and calmness such as walking barefoot, walking in nature and breathing fresh air.
#8 - Conclusion
A healthy lifestyle is about finding balance, making gradual changes that fit your life, and being consistent over time. Small, sustainable choices lead to better overall health and quality of life.
There is no need to feel pressured. Start making changes at your own pace, based on what you can handle initially. By initiating changes today, you are setting the stage for tomorrow's transformation.
A healthy lifestyle does not need to mean making big changes all at once. Small, realistic steps that fit into your everyday life can be a more sustainable way to build healthier habits.
If you would like to explore these ideas further, I have also created a free ebook based on some of the lifestyle advice I commonly share with my clients.
If you are looking for more personalised support, you can also learn more about how a one-to-one homeopathy consultation works and decide whether it feels right for you.
Curious about what a homeopathy consultation involves?
Love and gratitude
Hiroko
