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Your Plan for Health: Plan for a Healthy Lifestyle

by Tatiana Alcazar

July 13, 2021

Planning for a healthy lifestyle
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A recent study by the Oregon State University and the University of Mississippi looked into the four pillars that create a healthy lifestyle: a healthy diet, recommended body fat percentage, being a non-smoker, and exercise.

Only 2.7% of Americans achieved all four pillars.

Leading a sedentary lifestyle, driving everywhere, stress, eating junk and processed food, and getting little sleep can lead to obesity, heart problems, depression, and a range of other health issues.

If you're ready for a change and would like to take better care of yourself, this guide will help you start on the right foot.

Read on below to see what you should include in your plan for health and live your life to the fullest.

Why Planning For Health Is Important?

Proper diet, healthy lifestyle, enough sleep and relaxation may help the body heal. Planning for health may improve your quality of life. Defining health problems, needs resources, organizing your priority goals, and taking an action needed in order to reach these goals.

Guidelines For Creating Healthy Plan

Before starting, assess your current wellness status. You may work with your health provider to consider your medical history and create your personalized health plan. 

Some may include a new goal to set for themselves, but try not to overwhelm yourself. Start focusing on the basic before moving on to the next goal and do this mindfully. 

Overhaul Your Diet

The first item on your healthy living plan is changing your diet.

What you eat is essential to your energy levels, muscle mass, weight, and brain health.

Be aware of what you're consuming every day and eliminate anything that isn't healthy, fresh, or unprocessed, including beverages.

Include more water, fruits, vegetables, lean meat, fish, complex carbs, and healthy fats.

Get Better Quality Sleep

They have linked poor quality sleep to depression, weight issues, heart problems, high blood pressure, and diabetes. If this left untreated, it can lead to more serious issues and chronic sleep disorders.

To improve your sleep, set a strict schedule for going to bed. Remove all electronics from the room and turn off all the lights.

You can play soothing music or meditation to help you fall asleep and you should get at least 7.5 hours of sleep to wake up refreshed the next morning.

Start Moving

Exercise is an essential part of a healthy lifestyle plan. When you exercise, it temporarily increases your heart rate and breathing, allowing more oxygen and blood to circulate in the muscle. In fact, regular movement can reduce your stress levels, help you sleep better, lose weight, and clear your mind. 

Make time for working out at least three times a week. Like walking, hiking, fitness, playing sports, and even taking the stairs counts. These activities are associated with lower risk of diseases and may longer life span. 

Reduce Stress

Finding time to unwind should be a priority in your healthy living plan.

Prolonged periods of stress make the body release stress hormones like cortisol and adrenaline that can wreak havoc on your entire system.

Some of the best ways to battle stress naturally are:

  • Yoga and meditation
  • Spending time in nature
  • Playing with pets
  • Laughter
  • Exercise
  • Hobbies
  • Journaling
  • Gardening

Even a night out having fun with friends can take your mind off the things that stress you out.

Create Your Plan For Health and Wellness Today!

Your plan for health shouldn't be an elaborate list of items you can't afford or achieve. It should be simple, to the point, and easy to execute. These tips will help you create the best routine for your needs and lead you to a healthier, happier life.

Want to learn more about healthy living? Check out our blog where we share the latest health and wellness trends and useful tips.


  1. "U.S adults get failing grade in healthy lifestyle behavior", Oregon State University, 21 March 2016, https://today.oregonstate.edu/archives/2016/mar/us-adults-get-failing-grade-healthy-lifestyle-behavior
  2. "Sleep Deprivation and Deficiency". National, Heart, Lung and Blood Institute, 5 June 2019, https://www.nhlbi.nih.gov/health-topics/sleep-deprivation-and-deficiency
  3. "Physical activity reduces stress". ANXIETY AND DEPRESSION ASSOCIATION OF AMERICA, https://adaa.org/understanding-anxiety/related-illnesses/other-related-conditions/stress/physical-activity-reduces-st

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About the author 

Tatiana Alcazar  -  A software engineer, former IBMer, co-founder of Naravis Corporation and a mom, with a passion for finding the solution and root cause to everything that comes across, including health. It has been a long journey since founding Naravis and trying to find solutions to my leaky gut syndrome and pursue natural health. Throughout this journey I have learned an enormous amount of information (acquired knowledge) and I feel it's my duty to share my knowledge and my experience with you.

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