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How to Improve Health: 9 Practical Ways to Build Lasting Wellbeing
- Dr Laura Allen
- 1 day ago
- 12 min read
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Health is often thought of in terms of physical fitness or the absence of illness. Yet, genuine wellbeing encompasses far more than that. It includes mental balance, emotional resilience, nourishing relationships, purposeful activity and habits that sustain the body over time. This view aligns with the WHO’s definition of health: a state of complete physical, mental and social well-being and not merely the absence of disease or infirmity.
Improving health is not about following quick fixes, fads, or rigid routines. Rather, it is about cultivating small, consistent habits that support both the body and mind.
In this blog, we’ll explore the key areas that contribute to good health: nutrition, physical activity, sleep, stress management, mental wellbeing and social connection.
Drawing on psychology, medicine and public health, we’ll look at evidence-based ways to build lasting improvements without becoming overwhelmed. In addition, each method of how to improve health includes practical tips that will enable you to action the advice straight away.
How to improve health tip #1: Nutrition
The food we eat is the foundation of our health. Research consistently links dietary patterns with longevity, energy levels and mental clarity. In the internationally acclaimed book, How Not To Die, Dr Greger observes that, ‘Our diet is the number-one cause of premature death and the number-one cause of disability.’
If this true, and Dr Greger supports this statement on a staggering edifice of evidence-based research, it makes sense that if we want to improve our health the first place we should start is our diet.
Here are some simple dietary improvement tips.
Eat more whole foods
Whole foods – fruits, vegetables, legumes, nuts, seeds, and whole grains – are rich in vitamins, minerals and fibre. Diets high in plant-based foods have been shown to reduce the risk of cardiovascular disease, type 2 diabetes and some cancers.
Balance, don’t restrict
While diets often promote cutting out entire food groups, sustainable nutrition is more about balance. The Mediterranean (or 'blue zone') diet, for example, encourages healthy fats (olive oil, nuts), lean proteins (fish) and plenty of plant-based foods. Studies show this approach supports both heart health and cognitive function.
Cut out ultra processed foods
Ultra processed foods (or UPF) are broadly defined as ‘industrial formulations typically wrapped in plastic, containing ingredients not found in a home kitchen (e.g., emulsifiers, stabilizers, flavourings),’ (Ultra Processed People). The scientific evidence showing a link between UPF consumption and disease, illness and death is becoming ever more prevalent. For example, in one meta-analysis, where the authors reviewed 18 studies with over one-million participants, they discovered that ‘a 10% higher risk of all-cause mortality’ was associated ‘with each 10% increment in UPF consumption.’ That’s quite scary considering that the British diet is comprised of 57% UPF (Ravenous – p.77).
Hydration matters
Water is essential for digestion, concentration and energy. Even mild dehydration can cause fatigue, headaches and mood changes. A simple guideline is to aim for 6–8 glasses per day, adjusting for activity level and climate.
Tip to improve your diet
Overhauling our diet can be a daunting prospect. It takes time and commitment to make our meals conform to healthy guidelines. And cutting out our favourite snacks or comfort foods can make us miserable. (The authors of Folks Over Knives make life easier and tastier with their super-healthy, no nonsense recipes.)
However, one simple method to move our diet in the right direction is to change a single meal or break a single bad habit. Here are some ideas:
Start as you mean to go on – with breakfast. Cook a bowl of organic, steel cut porridge oats (mixed with water not milk), topped with crushed whole nuts, seeds and blueberries.
Identify one unhealthy snack food and either begin to reduce consumption or replace for a healthy option – such as piece of fruit or handful of whole nuts.
How to improve health tip #2: Exercise
Physical activity is one of the most powerful tools for improving health. According to Dr Robert Butler, ‘If exercise could be packed into a pill, it would be the single most widely prescribed and beneficial medicine in the nation.’
Thankfully, to tap into the benefits of exercise doesn’t require that we train like a professional athlete. By hitting the NHS’s modest recommendation of 150 minutes of moderate aerobic activity per week, you could enjoy some of the following health outcomes:
Cardiovascular health: Aerobic exercise (running, rowing, cycling, swimming) helps to lower blood pressure, reduce triglycerides, increase ‘good’ HDL cholesterol and reduce the risk of stroke and heart disease.
Disease prevention and management: Studies show that regular exercises are less likely to develop type 2 diabetes, metabolic syndrome and several cancers (e.g., breast, bowel). In addition, emerging research is supporting the view that exercise can be used alongside pharmacological interventions to improve treatment outcomes.
Weight management: Though diet is the key ingredient for maintaining a healthy weight, research shows that exercise exerts a positive influence.
Mental health improvements: According to the Mental Health Foundation, exercise is an effect method for reducing stress, anxiety and attenuating depression symptoms.
Musculoskeletal strength: Resistance and impact exercises help to strengthen the musculoskeletal system. Maintaining muscle mass and bone density can reduce sarcopenia (a muscle wasting disease) and osteoporosis respectively. This enables a person to stay strong into their advanced years while also reducing the risk of falls and fractures.
Cognitive and brain health: Emerging evidence continues to show that exercise does much more than boost mood. In a CDC.Gov article, the authors observe that regular physical activity improves ‘brain health’ while enhancing cognitive functions ‘such as memory, recall and thinking skills.’ Furthermore, a study outlined on the Alzheimer’s Research UK website found that regular exercisers showed ‘reduced brain deterioration’ as they aged. When the brains of exercisers were scanned (using fMRI), scientists discovered fewer signs of brain damage such as cerebrovascular lesions and brain shrinkage.
Longevity: Regular physical activity reduces the risk of all-cause mortality.
Improve health by getting involved
Now that your appetite for exercise has been thoroughly whetted, you’re no doubt desperate to get involved. What follows is three simple methods that you can use to get more active. Remember, if you’re a beginner exerciser, it is recommendable to speak to your GP prior to starting a training routine.
Find enjoyable activities
Exercise does not have to mean the gym. Walking in nature, dancing, cycling, or practising yoga are equally beneficial. Research shows that people are more likely to stick with physical activity when it feels enjoyable rather than like a chore.
Establish a morning routine
One of the most effective ways to increase activity levels is to start each day with a workout. This can be something as simple as short jog or series of body weight movements. As your fitness and enthusiasm grows, you can begin increasing the duration and intensity of your sessions.
Movement breaks throughout the day
Sedentary lifestyles are linked to poor health outcomes, even in people who exercise regularly. Remember, one 30-minute workout a day will not offset 10-plus-hours of sitting. Thus, it is important to incorporate periodic movement breaks into your day. This can include standing up from your desk (or the couch), stretching or taking the stairs. Such simple strategies can help offset protracted periods of sitting.
How to improve health tip #3: Sleep
Sleep is far more important than most people think. According to sleep scientist, Matt Walker, author of Why We Sleep, a single poor night can impair the effectiveness of our immune system – by up to 75%! Yet, in spite of the shocking statistics showing the adverse impacts of poor sleep on health, it is often sacrificed in modern life. In a Ted Talk, Walker claims that as a nation we are currently experiencing a ‘sleep epidemic.’
However, as we are coming to realise, good sleep is critical for both body and mind. Adults generally need 7–9 hours per night, though quality matters as much as quantity.
Why sleep matters
Physical repair: Tissues, muscles and the immune system recover during deep sleep
Cognitive function: Sleep consolidates memories and improves concentration
Emotional balance: Poor sleep increases susceptibility to anxiety and low mood
Tips for better sleep
Maintain a consistent sleep schedule, even at weekends
Create a restful environment: cool, dark and quiet
Limit caffeine in the afternoon and reduce screen time before bed
Try relaxation techniques such as progressive muscle relaxation or mindfulness
How to improve health tip #4. Stress
Chronic stress can damage both physical and mental health. It is linked with cardiovascular disease, weakened immunity and occupational burnout. Moreover, researchers have identified a strong association between ‘higher perceived stress’ and an ‘increase of non-alcoholic fatty liver disease (NAFLD)’ (Kang et al – 2020).
In addition to muddying our mood, prolonged states of stress can exacerbate anxiety and depression. However, building resilience through stress management techniques can protect wellbeing.
Here are some practice tips:
Mind-body practices
Mindfulness meditation helps regulate emotions and reduce anxiety. Studies have shown measurable reductions in stress hormones with regular practice.
Breathing exercises such as box breathing or diaphragmatic breathing calm the nervous system.
Yoga and tai chi combine movement, breathing and mindfulness meditation, providing both physical and mental benefits.
Cognitive and lifestyle approaches
Cognitive-behavioural strategies can help reframe negative thoughts and break cycles of worry. Journaling, gratitude practices and goal setting also support psychological resilience.
If stress feels overwhelming, seeking support from a GP, therapist, or counsellor is an important step. Mental health is as crucial as physical health and professional guidance can make a significant difference.
How to improve health tip #5. Building emotional wellbeing
Health is more than the absence of illness or disease; it is also about flourishing. Positive psychology emphasises cultivating strengths, meaning and positive emotions. Studies consistently show that people with a positive outlook enjoy better long-term health outcomes.
The Broaden-and-Build Theory
Psychologist Barbara Fredrickson’s broaden-and-build theory suggests that positive emotions broaden our awareness, making us more creative and resilient. Over time, they build enduring resources such as strong relationships and problem-solving skills.
Simple practices
Gratitude: Writing down three things you’re grateful for each day improves mood and optimism.
Acts of kindness: Helping others increases feelings of connection and purpose.
Flow activities: Engaging in hobbies or work that absorbs attention promotes satisfaction and reduces stress.
Growth Mindset
According to Dr Carol S. Dweck, author of Mindset, people who cultivate a ‘growth mindset’ are more likely to have a positive disposition and be more willing to engage in new experiences.
These qualities are attributed to the way they perceive challenges and setbacks. Dwek’s research uncovered that those with a growth mindset do not become discouraged by failure. Instead, they see it as an opportunity to learn and develop.
Key tips for developing a Growth Mindset
Add "Yet" to your vocabulary: Transform "I can't do this" into "I can't do this yet" to signify that skills take time and effort to develop.
Embrace challenges & risk: Step outside your comfort zone and seek out tasks that force you to grow, rather than avoiding them to protect your ego.
Reframe failure as learning: View setbacks not as proof of limitation, but as essential, informative and temporary obstacles in the learning process.
Focus on process over intelligence: Praise effort, strategies, focus and perseverance rather than innate talent or intelligence, which can foster a "fixed" mindset.
Cultivate curiosity about self-talk: Monitor negative inner dialogue and challenge thoughts that suggest you cannot improve or that effort is futile.
Adopt "Why waste time...": Instead of constantly trying to prove your intelligence, focus on getting better.
Ask better questions: Reflect daily by asking, "What did I learn today?" or "What mistake did I learn from?".
How to improve health tip #6. Social connection
In The New Psychology of Health, the authors outline a wealth of research showing the key role socialising plays in sustaining health and longevity. They show that people who engage in positive social interactions, such as playing team sports or attending clubs, typically report higher levels of life satisfaction. Another important finding of their work is that social connection correlates with improved health outcomes.
Surprisingly, research shows that strong social ties are as crucial for health as not smoking, drinking, doing drugs and exercising regularly. Conversely, loneliness is linked to increased risk of depression, cognitive decline and even early mortality.
Nurture relationships
Spend quality time with family and friends
Join community groups, clubs, or volunteering opportunities
Prioritise meaningful conversations over superficial contact
Digital balance
While technology can help us stay connected, over-reliance on screens can increase feelings of isolation. Balancing online and face-to-face interactions is key.
How to improve health tip #7. Healthy habits
Aristotle said that we are what we repeatedly do. Thus, knowing what supports health is not enough. We need to put that knowledge into practice. One of the most effective ways to do this is form a habit. If you want to engage in more exercise, you should aim to implement a consistent training regime. If you want to eat better, aim to form the habit of prioritising nutrient dense, whole foods.
Psychology offers insight into how to build habits that stand the test of time. In my blog, How to Form Good habits, I review eight tried and tested methods. Below, I’ve outlined the key methods of successful habit formation.
Start small and specific
Research on behaviour change highlights the effectiveness of small, incremental steps. For example, walking for ten minutes after lunch is more achievable than resolving to ‘exercise more.’ Many find it helpful to write down one specific behaviour change goal. Some examples include:
Exercise for 20 minutes every morning
Start the day with a nutritious breakfast
Turn off all devices one hour before going to bed
Join a local sports club (Yoga, running, cycling, tennis, etc.)
Make a list of those factors that trigger stress
Use cues and routines
Charles Duhigg, author of The Power of Habits, observes that habits are triggered by cues. For example, when my alarm goes off at 5 am, it means go running. Pairing a new behaviour with an existing routine – for instance, drinking a glass of water before brushing your teeth – makes it easier to remember. This is also referred to as ‘habit stacking,’ where we use a pre-existing healthy habit as a cue to complete another one. After my 5 am jog, me next habit (once showered, of course) is to have a bowl of porridge topped with blueberries, nuts and seeds.
Track progress and celebrate wins
Self-monitoring, such as keeping a journal, using an app or Fitbit sports watch, increases motivation. Celebrating progress, no matter how small, reinforces positive behaviour.
How to improve health tip #8. Preventive health
Improving health is not only about lifestyle but also about prevention. Regular health checks, vaccinations and screenings can catch issues early. As Benjamin Franklin said, "An ounce of prevention is worth a pound of cure."
Another reason to go for regular check-ins is that the data can be used to track and monitor progress. For example, comparing past and present results from your initial blood pressure and cholesterol check can show how your body has responded to changes in diet and exercise habits.
Blood pressure and cholesterol checks help prevent cardiovascular disease. (The beauty of modern technology is that you can now conduct these health assessments in the comfort of your home. For example, GPZON's CE UK approved monitor, allows you to take blood pressure readings in addition to checking for irregular heart beats.)
Cancer screenings (such as cervical, breast, and bowel) save lives through early detection.
Dental and eye health should not be overlooked, as they can reveal broader health issues.
How to improve health tip #9. A holistic perspective on health
You will recall from the introduction that the World Health Organisation defines health not merely as the ‘absence of disease’ but as ‘a state of complete physical, mental and social well-being.’
This perspective highlights the multi-dimensionality of health – which contradicts, for instance, the age-old assumption that you can eat what you want so long as you exercise – while emphasising the need for balance: no one lifestyle factor should be prioritised, they are all important in their own unique way.
Contrary to common misunderstanding, true health is not achieved by perfect eating, flawless routines, or constant productivity. Aiming for perfection and complete abstention are acts of folly doomed to fail. Making lifestyle modifications that can be maintained over the long-term is infinitely more beneficial for health than ‘yo-yoing’ between extremes.
We must also live in alignment with our values, maintaining connection and adapting with psychological flexibility. In doing so the interventions highlighted above will be naturally integrated into your life eventually becoming an integral part of your identity.
Conclusion
Improving health is not about drastic overhauls but about cultivating steady, sustainable practices that nurture the body and mind.
By focusing on nutrition, movement, sleep, stress management, emotional wellbeing and relationships, you can create a foundation for lasting vitality.
Remember, change takes time. Begin with one or two areas, build consistency and allow small actions to compound into significant improvements.
With patience and persistence, a healthier, more balanced life is within reach.
References
Ultra-processed foods and risk of all-cause mortality: an updated systematic review and dose-response meta-analysis of prospective cohort studies
Liang S, Zhou Y, Zhang Q, Yu S, Wu S. Ultra-processed foods and risk of all-cause mortality: an updated systematic review and dose-response meta-analysis of prospective cohort studies. Syst Rev. 2025 Mar 3;14(1):53. doi: 10.1186/s13643-025-02800-8. PMID: 40033461; PMCID: PMC11874696.
https://pmc.ncbi.nlm.nih.gov/articles/PMC11874696/
Cenre for Disease Control and Prevention (CDC)
Physical Activity Boosts Brain Health
https://www.cdc.gov/physical-activity/features/boost-brain-health.html
Alzheimer’s Research UK
Increased exercise in midlife linked with better brain health in later life
Nature article: Perceived stress and non-alcoholic fatty liver disease in apparently healthy men and women
Kang, D., Zhao, D., Ryu, S. et al. Perceived stress and non-alcoholic fatty liver disease in apparently healthy men and women. Sci Rep 10, 38 (2020). https://doi.org/10.1038/s41598-019-57036-z
About Dr Laura Allen –
A Chartered Psychologist & Integrative Therapist, Dr Allen specialises in a broad range of therapeutic methods. She is a published author of numerous research papers and Interactive Courses in the field of Psychology. Dr Allen works one-to-one with clients and supervises other practitioners. She is also a proud member of the British Psychological Society assessment team supporting psychologists in training.
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