By Marita Schauch, ND

It’s one thing to talk about living a healthy lifestyle, but do your daily habits align and contribute to good health? Let’s put it to the test. Answer the following questions honestly and check your results below to see how your habits impact your health.

Do you smoke?
A. Yes
B. Sometimes
C. No

How often do you consume alcohol?
A. Every day
B. A few times a week
C. On special occasions or never

What is your activity level?
A. Sedentary: I work a sitting job and don’t exercise
B. Moderate: I work a sitting job but exercise a few times a week
C. Active: I exercise daily or work a physical job

How many hours of sleep do you get per night?
A. Sleep? What’s that? 5 hours or less per night
B. I could use a few more Zs; 5–7 hours per night
C. I get my beauty sleep; 7–9 hours per night

What about your diet?
A. Nutritionally empty; I eat a lot of fast/junk food
B. It could be better; I eat balanced meals a few times a week but give in to many cravings and tend to overindulge
C. My macros are balanced, and I prioritize nutrient-dense foods from all the food groups

Are you drinking your water?
A. I drink a lot of other beverages, but not a lot of water
B. I have a few glasses throughout the day, but not enough
C. I hit my eight glasses every day

Score
Mostly As: Your habits are not supporting your health. It’s time to pick a few simple and sustainable changes to give your body what it needs.
Mostly Bs: You’re doing okay but could be doing and feeling much better with a few tweaks toward healthy choices.
Mostly Cs: You’re killing it! Your body thanks you. Keep up the good work.

TOP 10 HEALTHY HABITS

1. Ditch the alcohol and cigarettes. The jury is in on the harmful effects of smoking and drinking alcohol. Quitting is a huge support for health and longevity.

2. Eat regularly. Skipping meals is a common issue among my patients. Eating regularly throughout the day keeps your blood sugar steady and your body fueled.

3. Focus on wholefoods – Nature knows best. The easiest way to design a healthy, nutrient-rich diet is to focus on wholefoods: fruits, vegetables, meats, beans and legumes, grains, eggs, and dairy.

4. Try multivitamin/mineral supplements to bridge any gaps. A high-quality multivitamin/mineral is a welcome addition to a good diet and ensures you get the full spectrum of vitamins and minerals needed for a healthy body.

5. Prioritize good sleep. I know sleep tends to slide to the bottom of our to-do lists, but it is the key to almost every process within the body. Make sure to get at least eight hours of sleep.

6. Move it. We were made to move. Even a 30-minute walk daily has a massive impact on your body’s health.

7. Get your protein. Proteins are the building blocks for muscles and hormone synthesis within our bodies. If you struggle to get enough protein, protein shakes can be affordable essential meal replacements.

8. Don’t stress it. Research shows that stress is the number one factor in many health problems. Make time to rest, and use stress-busting techniques like breathwork, natural essential oils, massage, and adaptogen supplements.

9. Watch your water. Choose water over other beverages. Track your intake with reusable water bottles and add herbs or fruit infusions to spice it up.

10. Get outside. Don’t underestimate the importance of fresh air, natural light, and spending time outdoors in nature. Science shows the positive impact of outdoor time on mental and emotional well-being.

Many of us failed in one category or another. Using the answers to your test and these guidelines, prioritize improving one area where you’re failing. Soon, you will have more energy and feel great, and the changes in your health will become the driving force to keep making more improvements.

Dr. Marita Schauch, ND, is the author of two books Making Sense of Women’s Health and Collagen Myths & Misconceptions. She also co-authored The Adrenal Stress Connection. In addition to her clinical practice, she lectures across North America educating people on positive lifestyle choices.