We each have one body to carry us through life. By focusing on the foundations of good health, you can make the most of each day you get. The habits that can sustain a body through life are also the habits that can bring vitality and energy to each day. Good health is actually a goal in which both the short-term and long-term benefits are equally appealing. 

Here are five foundational habits that support both day-to-day vigor and lasting endurance. 

Drink plenty of water, and add some green tea, too.

Water is essential to the good health of every cell in the body. Drinking plenty of water ensures that each cell has what it needs. In addition to water, green tea is an energizing and refreshing beverage with proven benefits. Green tea can provide a gentle caffeine boost without any added sugars. It is also packed full of antioxidants, which reduce the formation of free radicals in the body that can play a role in aging and disease. 

Eat veggies, including some fermented ones.

Eating vegetable of every color gives the body fiber, complex carbohydrates for energy, and the vitamins, minerals, and phytochemicals that support good health. Eat them in a variety of ways: steamed, roasted, air fried, raw, and sautéed in good fat. Eat roots and tubers, stems, leaves, and the fruits like tomatoes and peas that are still called vegetables. The variety of flavors, textures, and colors of vegetables mean that they add interest and variety to your meals while they nourish and energize your body. Eating mostly vegetables in a meal also helps control portion sizes of meat, dairy, and protein. Having the main course be vegetables and keeping meat as a seasoning and side dish can make a difference in health and in grocery bills. In addition to fresh and cooked vegetables, try to develop the taste for fermented vegetables such as kimchi, pickles, and raw sauerkraut. Fermented vegetables provide a rich source of enzymes and probiotics that support gut health and digestion. 

Walk everywhere you can.  

Walking is a simple, accessible exercise. Walking can happen inside, outdoors, and up and down stairs and hills. Adding extra steps to the day can be a way to increase movement. Try parking at a farther spot, taking stairs instead of elevators, switching to walking meetings for phone calls or work conversations, and making walking dates to keep up with friends and family. Walking can be a great way to explore a city or new parks. The only necessary equipment is a good pair of supportive shoes (experiment with adding orthotic inserts if you find your ankles, knees, or hips get sore). 

Sleep.

Sleep is not a luxury or a sign of laziness. It is an essential part of maintaining the health of both mind and body. Sleep allows the body to heal, the mind to organize learning, memory, emotion, and perceptions, and the hormones to reset. It can be helpful to set both a bed-time and a wake-time and to maintain the same schedule throughout the week. Creating a cool, dark, clean space to sleep in and implementing a wind-down routine with a journal, a book, or a cup of herbal tea can also help set the stage for good sleep. Aim for consistency, not perfection. Everyone has a rough night now and then, but the habits that result in consistent, high-quality sleep can make a difference in all aspects of health. 

Spend time connecting to your big why. 

Ask yourself, “What am I hungry FOR?” This question works on all kinds of levels. It can help zero in on purpose and calling. It can help decide if what is needed is a snack or a drink or a walk or a nap. It can help clarify and inspire when the going gets tough. It can help pinpoint what kind of help is needed to make adjustments: therapy, consulting with a health care practitioner or weight loss expert, a conversation with a friend, family member, or spiritual advisor, or some extra time for personal reflection and planning. It can be helpful to think of one thing to start doing, and one thing to stop doing, in order to take a first step towards change. 

Whether you are ready to make big changes and go all-in, or whether you need an approach that is gradual to build on successes and maintain motivation, TruBalance weight loss experts are here for you. The TruBalance approach focuses on individual goals and circumstances, to help provide support and education. This personalized support and expertise is why TruBalance can be the LAST weight loss program you’ll ever try. By focusing on lifestyle goals, TruBalance helps you make changes that are long-lasting and sustainable.