How to Stay Safe and Healthy: A Lifestyle Guide

Have you ever heard the saying, An ounce of prevention is worth a pound of cure? Well, it’s true! Preventative measures will save you time, money, and maybe even your life! Just like any kind of lifestyle change, making a healthy lifestyle can seem daunting at first. However, once you get into the groove, it becomes second nature to you! Here are some helpful tips on how to stay safe and healthy with a healthy lifestyle.


What is a Healthy Lifestyle

A healthy lifestyle is a way of living that lowers the risk of being. seriously ill or dying early. Not all diseases are preventable, but a large. proportion of deaths, particularly those from coronary heart disease. and lung cancer, can be avoided.


Below are some of the Healthy Lifestyle you can adopt:


Eat Well

Eating well is one of your most important safeguards against health hazards. When eating, it’s important to consume plenty of fruits, vegetables, whole grains, lean meats and other proteins. Not only will these foods keep you full for longer periods of time, but they’ll also provide your body with essential nutrients that can help you function at optimal levels throughout the day.

A healthy diet also reduces your risk of heart disease, which is a leading cause of death in America. By eating well, you’ll be able to control your blood pressure and cholesterol levels, which can help prevent plaque from building up inside your arteries. Your risk of diabetes can also be greatly reduced by eating well. Managing your blood sugar is another important safeguard against health hazards that will help you stay healthy over time.

As a general rule, try to limit your intake of foods that contain high levels of sodium. Such foods can increase your risk of heart disease, stroke and kidney failure, so it’s important not to overdo it when you’re eating. If you like salty foods such as chips or salsa, try adding your own salt at home rather than buying pre-packaged items with a lot of extra additives. Eating well is also one of your best defenses against bacterial infections.



Regular exercise is a crucial part of staying safe and healthy. Not only does exercise help you look great, but it also helps keep your blood pressure at normal levels and prevents many different diseases such as diabetes, obesity, arthritis, asthma, osteoporosis, depression, heart disease etc.

Aim for at least 150 minutes of moderate-intensity aerobic exercise per week. If you have been sedentary, start slowly. Just taking a 10-minute walk daily is a great way to get started. Start by exercising three days a week, then gradually increase it over time until you are doing it every day.

Strength training is also an important part of staying safe and healthy. Muscle burns more calories than fat, so strength training helps you maintain a lean body mass as you lose weight. It also helps prevent injuries by building strong bones, muscles, tendons, ligaments, and joints. It’s never too late to start lifting weights!


Sleep Well

Getting enough sleep is vital to your health and safety. Your body needs rest so it can repair damaged cells, produce hormones, clear toxins from your system, improve your mood, lift your energy levels and make good decisions. Exhaustion can impair nearly every aspect of your life. In addition to feeling sluggish and disorganized during waking hours, you also run a higher risk of physical injury while operating machinery or driving a car when fatigued.

As part of a healthy lifestyle, schedule seven to nine hours of sleep each night. If you suffer from a sleep disorder, work with your doctor to correct it. To encourage restful sleep, avoid caffeine within eight hours of bedtime, don’t exercise strenuously in late afternoon or evening and turn off all electronic devices well before you go to bed. Don’t drink alcohol for at least three hours before bedtime because it can lead to shallow breathing, restless sleep and frequent awakenings during the night.


Develop Hobbies

Developing hobbies and interests will help you focus on things outside of work, which can also mean staying healthy. Hobbies are important for a couple of reasons. First, they add an extra layer of enjoyment into your life, which helps keep stress levels down. They’re also a great way to make new friends that share similar interests as you—and these social interactions can improve moods, too.

Sports are a great way to stay active while still having fun. Choose an activity that you enjoy and can commit to in your free time. Running, cycling, swimming, dancing, and hiking are all good options. Not only will sports help improve your physical health by strengthening your muscles, they’ll also help improve your mental health by giving you something productive—and fun—to do outside of work.



When it comes to health, people tend to think of their insurance, their doctor or a medication. The truth is you are in charge of your health, which means that you need to take precautions such as de-stressing daily. When you don’t de-stress, your body releases more stress hormones into your bloodstream – which makes you feel stressed out. De-stressing lets these hormones settle down so that your body can function at its best.

You can also reduce stress by practicing deep breathing exercises. Breathe in slowly, and exhale all of your air. Then pause for one moment before breathing in again. Repeat until you feel less stressed out.

Stress isn’t always work-related. Being a student is stressful, which means that it’s necessary for you to learn how to manage your stress levels in a way that doesn’t hurt your health.

Avoid Negative People

If someone is not a positive influence in your life, it might be time to walk away. If you have a tendency to keep toxic people around, make an effort to say no when they want to go out for drinks after work or stay late at night. While it can feel awkward turning down friends who just want companionship, you’ll also save yourself a lot of unnecessary drama by taking precautions with those you surround yourself with.

People who drink heavily or take recreational drugs can also negatively impact your safety, so be cautious when you’re around these individuals. Also avoid hanging out with people who tend to brag about getting into fights or are violent in general because they could have dangerous connections.

If you feel like a toxic person is going to be difficult for you to avoid, seek support from your family or friends. Spend time with people who have positive attitudes and lead healthy lifestyles so they can help keep you motivated towards your goals.

Drink Water

Sometimes we think we’re hungry when really we’re just thirsty. To drink enough water, bring a reusable bottle wherever you go and keep refilling it throughout your day. If you’re getting hungry at work, drink some water first! It will help quell your appetite until lunchtime.

If you still feel hungry after drinking water, it’s probably time for a healthy snack. Look in your fridge for low-calorie options like veggies or hummus with whole-grain crackers or apples with peanut butter. And try not to eat too close to bedtime—it can disrupt your sleep cycle and make it harder to lose weight!

If you really still feel hungry after snacking, it’s time for a meal. Plan out what you’re going to eat in advance so you don’t end up ordering delivery or eating out. You can also try reducing your portion sizes at dinner, so that you won’t be tempted by unhealthy takeout later on.


Change Bad Habits Into Good Ones

One of the most effective ways to increase your health is by removing bad habits from your life. Some of these bad habits include smoking, which is perhaps one of THE worst things you can do for your health, as well as eating poorly, not exercising, and not sleeping enough. However, it’s easier said than done. When trying to avoid a bad habit—in any aspect of life—what’s important is that you are setting yourself up for success every step of the way.

Replace your bad habits with good ones, by planning specific ways you can improve in each area of your life. Take smoking, for example. If you are a smoker and want to quit, take it one day at a time. Instead of trying to quit all at once—which may set you up for failure or relapse—you should set out on smaller goals. For example, reduce your smoking by 50% in one week and then continue reducing that amount every week until you’ve finally kicked your habit entirely.

Take your new healthy habits one day at a time. Focus on how you can build that good habit—like eating more vegetables or walking every day—rather than just giving up on your bad habits without another thought. If you want to stop snacking after dinner, don’t try to quit cold turkey. Instead, pack yourself a lunch so that when you get home from work there is no temptation of reaching for an unhealthy snack before bedtime.

If you’re trying to improve your health, changing your lifestyle is only part of that equation. You should make time for fitness. If you don’t already have a workout routine, that may be more difficult than it sounds. Giving up on exercising entirely, which most people do within six months, is one choice. Another is to take the time to make a list of small goals that are both achievable and attainable.


By Ubong Edet

A passionate Health and Safety professional with a good level of field experience and relevant certifications including NEBOSH, OSHA, ISO, etc certifications. An Health and Safety activist who believes in the growth and continual improvement of the profession. He is going all out to create awareness and safe precious lives.

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