7 Health Habits - Blog Post by WholeSoMe Nutrition

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7 non-negotiable health habits for a thriving body and mind

July 2, 2025

In today’s fast-paced world, health advice often feels overwhelming or contradictory. But the foundation of good health is actually quite simple – and it comes down to a few essential, evidence-based habits. These seven practices aren’t trendy wellness hacks. They are non-negotiable pillars of long-term health that support energy levels, hormone balance, digestion, immunity, and mental clarity. If you want to feel better, function better, and age well, start here.

1. Avoid Ultra-Processed Foods

Ultra-processed foods – think packaged snacks, sugary cereals, instant noodles, and ready meals, processed meats – are stripped of nutrients and loaded with additives, refined sugars, and unhealthy fats. Regular consumption is linked to weight gain, poor metabolic health, inflammation, and even depression. Whole foods on the contrary (fruits, vegetables, legumes, whole grains, fish, eggs, nuts, etc.) nourish your body and provide the building blocks for healthy cells and hormones.

Tip: Shop the perimeter of the grocery store and cook more from scratch when possible.

2. Drink enough water

Hydration is essential for every system in the body – your brain, muscles, digestion, and even your skin rely on it. Dehydration can lead to fatigue, poor concentration, constipation, and even hormone imbalance. While needs vary, most people thrive on about 1.5–2.5 liters of water per day, more if you’re active or it’s hot.

Tip: Carry a water bottle with you and make it a habit to sip throughout the day.

3. Get all the nutrients your body needs

Your body requires a wide spectrum of vitamins, minerals, complex carbohydrates, fatty acids, fibre and amino acids to function optimally. A nutrient-dense diet supports energy production, immune health, hormonal balance, detoxification, and mental wellbeing. Think variety: colorful vegetables, high-quality proteins, healthy fats, and whole grains.

Tip: Aim for at least 30 different plant foods per week to support both nutrient diversity and gut health.

4. Eat less saturated and trans fats

While some saturated fat is fine in a balanced diet, excess intake (especially from processed meats and fried foods) can raise LDL cholesterol and increase the risk of cardiovascular disease. Trans fats, often found in baked goods and margarines, are even more harmful and should be avoided entirely.

Tip: Choose olive oil, avocados, fatty fish, nuts, and seeds as your main sources of fat.

5. Avoid foods and drinks with added sugar

Added sugar contributes to blood sugar instability, insulin resistance, weight gain, fatigue, mood swings, and inflammatory diseases. It’s hidden in many processed foods, including sauces, cereals, and “healthy” snacks. While natural sugars (like those in fruit) are fine, minimizing added sugars is key.

Tip: Read labels and aim to stay below 25g of added sugar per day (that’s about 6 teaspoons).

6. Stay active throughout the day

You don’t need to live in the gym to be healthy. What matters more is daily movement. Regular physical activity supports cardiovascular health, reduces stress, improves mood, stabilizes blood sugar, and enhances metabolic flexibility. Being sedentary for long periods, even if you exercise once a day, can negatively impact your health.

Tip: Walk more, stretch hourly, take the stairs, do short bodyweight workouts, just keep moving.

7. Get enough quality sleep

Sleep is when the body repairs, detoxifies, and regulates key systems like appetite hormones and immune function. Chronic sleep deprivation raises stress hormones, disrupts metabolism, weakens immunity, and increases the risk of nearly every chronic disease.

Tip: Aim for 7–9 hours of sleep per night, keep a consistent schedule, and limit screen time before bed.

Your takeaway

These seven health habits are not about perfection. They’re about consistency. They work synergistically to support a body that feels good, functions well, and is resilient to stress. If you’re overwhelmed, begin with one or two and build from there. True health is a lifestyle, not a quick fix, and these foundations are the place to start.

Northumberland, UK

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