How to Maintain a Healthy Body

Since developing healthier lifestyle habits, I have genuinely become healthier. My blood sugar, blood lipids, and uric acid levels have all decreased. My waistline has shrunk, and I have lost weight—25 jin (12.5 kg or about 27.5 pounds) in one year.

Based on my experience, I have summarized the following 13 healthy habits:

1. Don’t Smoke

Tobacco is classified as a Group 1 carcinogen. Stay away from it.

2. Drink Less Alcohol

Alcohol is also classified as a Group 1 carcinogen. It harms the liver, stomach, and brain.

3. Exercise Regularly

Aim for at least 150 minutes of aerobic exercise each week, such as:

Swimming
Cycling
Jogging
Brisk walking
Playing badminton

Also include two to three strength-training sessions per week, such as:

Push-ups
Squats
Wall sits

I also practice punching-bag workouts from time to time, although that is a personal hobby of mine.

4. Get Enough Sleep and Avoid Staying Up Late

Ideally, go to bed between 10:00 and 11:00 p.m.

I usually read for half an hour and fall asleep at around 11:30 p.m.

5. Maintain a Healthy Diet

Eat less oil, salt, and sugar.

Consume more high-quality protein from foods such as chicken, duck, fish, shrimp, eggs, and dairy products. Increase your intake of coarse grains and whole grains while reducing refined rice and flour products.

Most importantly, do not drink sugary beverages.

Also, do not go on restrictive diets, do not go on restrictive diets, and do not go on restrictive diets! Important things need to be said three times!

There are three reasons:

Restrictive diets are very difficult to maintain in the long term.
Once you resume your normal diet, your weight may quickly rebound.
A prolonged calorie deficit can force your body to break down muscle for energy. Losing muscle directly lowers your basal metabolic rate, making future fat loss even more difficult.

After dinner, try not to eat anything until breakfast the following morning. This gives your digestive system enough time to rest and recover.

If you are too hungry to sleep at night, you can eat a small amount of cucumber or cherry tomatoes. Avoid sweets, as they can contribute to weight gain and negatively affect sleep.

6. Manage Your Weight

Look up the standard weight range for your current height, and gradually work toward it.

7. Read Books

You may find this surprising: what does reading have to do with health?

Research has found that just six minutes of quiet reading can reduce stress levels by 68%, making it more effective than listening to music or taking a walk.

Reading can lower cortisol levels and help tense nerves relax. It is also a complex mental activity. Maintaining a long-term reading habit can strengthen cognitive reserve and significantly reduce the risk of dementia.

Reading is like exercise for the brain—it helps keep your mind sharp.

8. Drink Tea

Tea, especially green tea, is a natural and healthy drink that can replace sugary beverages.

9. Practice Tapping for Emotional Relief

You can read the book The Tapping Solution—published in Chinese as 轻疗愈—or search online to learn the technique yourself. It is very simple.

Tapping on specific acupressure points can greatly relieve stress. It is a very practical method, and I practice it regularly.

10. Keep Learning

You may have another question: what does learning have to do with health?

Learning is not merely about gaining knowledge. Fundamentally, it is a way of actively shaping the brain and our mental state.

When we learn something new, neurons form new connections. Even if some parts of the brain become damaged through aging, it can use alternative pathways to maintain its functions.

This may help delay symptoms of cognitive disorders such as Alzheimer’s disease.

11. Avoid Sitting for Too Long

If you have been sitting at work for a long time, stand up and get some water.

After spending too much time looking at a computer screen, get up and move around for a while.

12. Keep Your Waistline Under Control

An excessively large waistline can contribute to inflammation in the body and is a major risk factor for cardiovascular problems.

After more than a year of exercise, my old trousers have become much looser.

13. Make Your Own Breakfast at Least Three Times a Week

A well-balanced breakfast can include:

A healthy source of carbohydrates: corn, sweet potatoes, steamed potatoes, or oats
High-quality protein: milk or unsweetened soy milk, plus eggs
One serving of vegetables: cucumber, cherry tomatoes, or lettuce
One serving of fruit: bananas, apples, or blueberries
One serving of nuts: cashews, almonds, or pistachios

Choose plain, unsalted, and unflavored nuts whenever possible.