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Read MoreTaking care of your health isn’t just about treating illness—it’s about preventing it. Small, consistent choices can add up over time, helping you stay strong, energized and resilient against chronic conditions.
Whether you're looking to boost your well-being or maintain your current health, these eight preventive practices can set you on the right path:
1. Stay active with regular exercise
“Regular physical activity is essential for maintaining your overall health. It helps manage weight, reduces the risk of heart disease and diabetes, strengthens muscles and bones and improves mental well-being,” said Kreena Shah, M.D., a physician at Inspira Medical Group Primary Care. “Aim for at least 150 minutes of moderate exercise or 75 minutes of vigorous exercise per week.” Find activities you enjoy, such as walking, cycling, swimming or yoga, and strive to make it a natural part of your routine.
2. Eat a balanced, nutrient-rich diet
A well-rounded diet supports overall health and lowers the risk of chronic conditions. Focus on eating a variety of whole foods, including:
- Fruits and vegetables for essential vitamins and antioxidants
- Whole grains for fiber
- Lean proteins for muscle maintenance and energy
- Healthy fats, such as those found in nuts, seeds and olive oil
Limit processed foods, added sugars and excess salt in your diet. Staying hydrated is also key—water supports digestion, circulation and overall cellular function.
3. Schedule routine health screenings
“Many serious health conditions, such as high blood pressure, diabetes and certain cancers develop without noticeable symptoms,” said Dr. Shah. “Routine checkups and screenings can detect potential issues early, making them easier to treat.” Work with your primary care provider to stay up to date on:
- Blood pressure, cholesterol and blood sugar tests
- Recommended cancer screenings, such as mammograms, colonoscopies and Pap smears
- Vaccinations, including COVID-19 and flu shots, as well as other recommended immunizations
4. Prioritize quality sleep
Sleep is essential for recovery, immune function and cognitive performance. Adults should aim for 7-9 hours of quality sleep per night. Creating a sleep-friendly environment by keeping your bedroom cool, dark and quiet can help improve your sleep quality. Establish a consistent bedtime routine to signal to the body that it’s time to rest, and limit screen time and caffeine in the hours leading up to your bedtime.
5. Manage stress effectively
“Chronic stress can contribute to high blood pressure, digestive issues and a weakened immune system,” said Dr. Shah. “Managing stress is vital for both your mental and physical health.” Helpful stress-relief techniques include:
- Deep breathing exercises, mindfulness or meditation
- Hobbies and activities that bring joy
- Physical activity
6. Maintain a healthy weight
“Balanced eating and regular movement can reduce the risk of heart disease, diabetes and joint problems, improve energy levels and enhance overall well-being,” said Dr. Shah. “Focus on sustainable lifestyle changes and pair nutritious eating with consistent physical activity to support long-term health.” Medical weight management services can provide personalized guidance, helping you develop healthy habits, set realistic goals and access professional support to achieve and maintain a healthy weight.
7. Avoid harmful substances
Avoiding harmful substances is a crucial step in protecting your long-term health. Smoking and excessive alcohol consumption can increase the risk of conditions like heart disease, liver damage and cancer.
Quitting smoking can improve lung and cardiovascular health, and moderating your alcohol intake can help protect your overall well-being. Making mindful choices about substance use can lead to lasting health benefits and a higher quality of life.
8. Stay socially connected
Strong relationships and social connections contribute to emotional well-being and longevity. Studies show that people with strong support networks tend to be healthier and live longer. Making time for meaningful connections can improve mental and physical health. Engage in activities that keep you connected with others, such as:
- Spending time with family and friends
- Joining community groups, clubs or volunteer organizations
- Seeking support from a therapist or counselor if you’re experiencing a life change or are feeling isolated
Preventive health is about consistency, not perfection. By incorporating these habits into your daily life, you can reduce your risk of illness, improve energy levels and set yourself up for long-term well-being. Even small changes can lead to significant benefits over time.
