5 healthy habits to follow

What if improving your health didn’t require making any major lifestyle changes, but rather, taking simple steps, backed by science? Physical activity, sleep, indoor air, hydration and laughter: these everyday habits have a measurable impact on stress, immunity and cognitive performance. The proof lies in five concrete actions.


A 30-minute walk a day: reduce your cardiovascular risk by 20%

No need to go for a run: a daily walk is enough to make a noticeable difference. According to the World Health Organisation (WHO), regular physical activity reduces the risk of cardiovascular disease, hypertension and premature mortality. Meta-analyses published in journals such as JAMA Network Open show that taking 7,000 to 8,000 steps a day can reduce the risk of death by 10 to 20%. From a physiological point of view, walking can also help lower blood pressure by an average of 4 to 9 mmHg*, as well as reducing cortisol, the stress hormone. The French National Agency for Food, Environmental and Occupational Health Safety (ANSES) has reviewed the studies on the health benefits of various activities, such as walking, that help counteract a sedentary lifestyle. The results demonstrate that walking for 5 minutes every 30 minutes at low to moderate intensity improves metabolic parameters such as glycaemia, the level of glucose (“sugar”) in the blood, and insulin levels (the level of insulin in the blood); insulin is the hormone that enables blood sugar to be used by cells in order to produce energy. *mmHg: millimetres of mercury. Unit used to measure pressure (such as arterial or intraocular pressure).

Get 7 to 8 hours of sleep: raise your immunity levels

Sleep is a pillar of general health. A study published in Sleep (Oxford Academic) shows that people who get less than six hours of sleep per night are four times more likely to catch a cold after being exposed to a virus than those who get seven or more hours of sleep. The French National Institute for Health and Medical Research (Inserm) additionally points out that sleep plays a key role in memory consolidation and immune regulation. Conversely, sleep deprivation can rapidly impair alertness and cognitive performance. Finally, getting less than 6 hours of sleep can increase the risk of developing type 2 diabetes by 28%.

Air out your home for 10 minutes a day: reduce indoor pollutants by up to 50 %

The air in our living spaces is far from harmless. According to the French National Agency for Food, Environmental and Occupational Health Safety (ANSES), indoor air can be 2 to 5 times more polluted than outdoor air. According to the Indoor Air Quality Observatory (OQAI), mould is present in nearly 37% of homes. That’s why it’s essential to air out your home, every day. This can reduce the concentration of certain pollutants (volatile organic compounds, particulate matter) by up to 50%. Moreover, studies published in Environmental Health Perspectives show that better indoor air quality is associated with lower physiological stress and improved cognitive function.

Laugh for 5 minutes a day: witness a noticeable decrease in cortisol

Laughter has demonstrated physiological effects. Research published in Psychoneuroendocrinology shows that it can significantly reduce cortisol, the hormone linked to stress, and activate the parasympathetic system, which regulates the body’s ability to relax. According to the Mayo Clinic, laughter also stimulates the production of endorphins, promoting a feeling of well-being and helping reduce stress. Positive effects were also observed on the mental health of older people taking part in a humour therapy workshop, compared with a control group: their levels of anxiety and depression were significantly lower, and their overall levels of well-being were higher.

Drink 1.5 litres of water a day: increase your cognitive performance by 10 to 15%

Hydration levels can directly affect the brain. The European Food Safety Authority (EFSA) emphasises that proper hydration is essential for maintaining good physical and cognitive functions. Studies published in the Journal of Nutrition show that mild dehydration (1 to 2% of body weight) can impair concentration and memory, while proper hydration can improve cognitive performance by 10 to 15%, particularly on attention-based tasks. There are no magic solutions or radical transformations required; good health is often built through little daily habits. Walking a bit more, getting enough sleep, airing out your home, laughing, staying hydrated… When done alone, each of these actions may seem insignificant. But when they’re done together, as a whole, they can form a solid foundation for prevention, accessible to everyone and backed by science. In other words, small efforts lead to big benefits.



Sources:
  • World Health Organization – Physical activity and health
  • National Institute of Health and Medical Research
  • Sleep and Immunity
  • French Agency for Food, Environmental and Occupational Health & Safety – Indoor air quality
  • Cohen S. et al, Sleep, 2015
  • Paluska & Schwenk, Journal of Nutrition
  • Studies published in Environmental Health Perspectives and Psychoneuroendocrinology
  • European Food Safety Authority – Hydration
  • Ganz FD, Jacobs JM. The effect of humor on elder mental and physical health. Geriatr Nurs. 2014 May-Jun;35(3):205-11
  • AS Urrila et coll. Sci Rep, 2017
  • FP Cappuccio et al. Diabetes Care, 2010
  • AA Prather et al. Sleep, 2015