A healthy lifestyle: the key to health and well-being

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Extract from the article: Nowadays, conditions such as diabetes, high blood pressure and heart disease are on the rise at an alarming rate. Yet a simple, often overlooked factor could reverse this trend: a healthy lifestyle. This encompasses daily habits, including dietary...

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Nowadays, conditions such as diabetes, high blood pressure and heart disease are on the rise at an alarming rate. Yet a simple, often overlooked factor could reverse this trend: a healthy lifestyle. This encompasses daily habits, including dietary choices, physical activity levels, sleep duration and quality, personal hygiene, mental health and risky behaviours. The scientific evidence is clear: changing these habits can transform your health.

A balanced diet rich in fruit and vegetables is not just a piece of advice; it is a necessity. In 2023, the OECD (Organisation for Economic Co-operation and Development) estimates that poor diet is responsible for 2.7 million deaths worldwide each year.

But earlier, in 2020, researchers at the Institute for Health Metrics and Evaluation (IHME) in the United States showed that consuming at least 400g of fruit and vegetables a day significantly reduces the risk of cardiovascular disease and certain cancers.

Experts recommend replacing sugary drinks with water and including vegetables in every meal, as this helps to reduce these risks.

Exercise: a natural remedy

The World Health Organisation (WHO) states that regular physical activity can prevent heart disease, diabetes and certain cancers, which account for nearly 75% of deaths worldwide.

In 2025, following a study conducted in the UK and published in The Lancet Public Health, it was shown that physical activity can increase healthy life expectancy, particularly among at-risk populations.

The WHO recommends walking for 30 minutes a day, which is already sufficient to improve health.

Don’t neglect quality sleep

Neuroscience research in France has shown since 2012 that lack of sleep affects the brain, memory and stress management.

Poor sleep also contributes to obesity and cardiovascular disorders.

Experts recommend going to bed at a fixed time and avoiding screens before sleep. This helps improve sleep quality.

Personal hygiene: the first line of defence against illness

Washing your hands before eating, brushing your teeth, looking after your body… These simple actions greatly reduce the risk of infection. During the COVID-19 pandemic, several studies have shown that hand hygiene significantly reduces the transmission of viruses.

Mental health is essential

The WHO emphasises that physical activity reduces symptoms of depression and anxiety. Chronic stress, on the other hand, weakens the immune system and increases the risk of illness.

To this end, the WHO advises taking time to relax, pray, meditate or spend time with loved ones.

Avoid risky behaviours

Habits such as smoking, excessive alcohol consumption and a sedentary lifestyle are directly linked to non-communicable diseases. The WHO classifies a sedentary lifestyle as one of the leading causes of global mortality.

Change today to live better tomorrow

The studies are unanimous. Our daily habits determine our future health. Yet many continue to neglect their lifestyle, often due to a lack of information or discipline.

But the good news is simple. Small changes yield big results. Eating better, moving a little more, sleeping properly, taking time to enjoy life and avoiding or reducing stimulants are sound investments in health, life and longevity.

Gamé KOKO

Sources: ‘WHO’, ‘OECD’, ‘IHME’ & ‘elsevier.com’