What are the essential features of a healthy lifestyle?

One large-scale prospective cohort study undertaken in the United States examined the health behaviours of roughly 120,000 people over a thirty-year period and found that they were generally healthy. With this information, the researchers were able to figure out how lifestyle factors affected lifespan as well as the likelihood of dying from non-communicable diseases such as heart disease and cancer. They identified five healthy characteristics, which are as follows:

A healthy diet consists of consuming a range of foods in the proper quantities and consuming enough calories to maintain a healthy body weight. Although this will vary from person to person, as a general rule, the following should be included:

  • Consuming at least five pieces of fruit and vegetables each day should account for one-third of your total daily caloric expenditure. According to research, people who achieve this threshold have been demonstrated to be at a lower risk of acquiring certain malignancies and heart disease. The results of one meta-analysis showed that fruit and vegetable consumption were associated with a dose-response relationship with disease, with the risk of death from heart disease decreasing by 8 percent for each portion of fruit or vegetables consumed daily, up to ten portions, and the risk of cancer decreasing by 3 percent per portion.

  • Starchy foods, particularly wholegrain varieties, which contain more fibre and nutrients than white varieties, are a good source of carbohydrates. Whole grains have been demonstrated to lower the incidence of numerous malignancies, type 2 diabetes, and heart disease, as well as encourage the growth of beneficial gut bacteria in the digestive tract.

  • Especially important for cellular regeneration is the consumption of lean proteins, such as those found in fish, eggs, and white meat, which also supply a variety of vitamins and minerals.
  • Protein-and calcium-rich dairy foods and dairy substitutes are a valuable source of protein and calcium in the diet.

  • Unsaturated fats are in small quantities.


According to the World Health Organization (WHO), all adults should engage in regular physical activity, which should include at least thirty minutes of moderate aerobic activity per day, supplemented by at least two sessions of weight-bearing activity per week, according to the World Health Organization (WHO). According to the National Institutes of Health, exercise and being physically active can help prevent diseases such as cardiovascular disease, some types of cancer, diabetes, and osteoporosis, as well as help in the secondary prevention (i.e., the worsening of symptoms) of these conditions, according to the National Institutes of Health.

Healthy body weight – Maintaining a healthy body weight is important for general health and for protecting against a wide range of diseases and conditions. The body mass index (BMI), which is a calculation of body fat based on height and weight, can be a valuable indicator of whether a person’s weight is healthy or unhealthy. It is typical to have a BMI between 18.5 and 24.9; a score between 25.0 and 29.9 suggests that an individual is overweight; and a score of 30 or more denotes obesity. The BMI score is strongly connected with disease risk, with higher BMI values suggesting a greater chance of developing a variety of diseases, including but not limited to:

  • Heart disease
  • Mood disorders
  • Risk of cancers
  • Type 2 diabetes
  • Hypertension
  • Heart disease
  • Reproductive disorders

In addition to affecting the hormonal and metabolic profile, being overweight or obese places a greater physical strain on numerous bodily sites and organs, all of which contribute to illness development and progression.