Health and wellness have become buzzwords in recent years, but what do they really mean? At its core, health and wellness encompass your physical, mental, and social well-being. It involves making choices and adopting lifestyles that promote overall health. A key part of this is nutrition and physical activity.
I always tell people that health is 75% what you eat and 25% movement. What you eat daily plays a huge role in your health. A well-balanced diet, rich in fruits, vegetables, whole grains, plant proteins, and dairy products, provides essential nutrients for growth and development. For example, a hearty quinoa salad with mixed greens, chickpeas, avocado, and a lemon-tahini dressing offers plant-based protein, healthy fats, and fiber. Another great option is a grilled chicken breast with roasted sweet potatoes and steamed broccoli, providing lean protein, complex carbs, and vital vitamins. These foods fuel your body, support your immune system, and maintain energy levels.
Equally important is regular exercise. Not only does physical activity boost energy and improve mood, but it also plays a vital role in controlling weight. Exercise enhances cognitive function, reduces the risk of chronic conditions like high blood pressure, and helps prevent heart disease. It also increases HDL (the “good” cholesterol), while reducing unhealthy triglycerides, lowering your risk of heart disease.
When combined, a healthy diet and regular exercise significantly reduce the risk of chronic diseases such as type 2 diabetes, heart disease, and certain cancers. But the benefits extend beyond physical health. Exercise stimulates the production of dopamine and serotonin—hormones that improve mood and promote mental well-being. Coupled with proper nutrition, these factors create a powerful foundation for both body and mind.
Incorporating healthy habits into your lifestyle isn’t just about living longer; it’s about living better. Taking care of your body through balanced nutrition and consistent physical activity is essential for a thriving, fulfilling life.
Resources:
7 great reasons why exercise matters. (n.d.). Mayo Clinic. Retrieved March 24, 2025, from https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/exercise/art-20048389
Moradell, A., Casajús, J. A., Moreno, L. A., Vicente-Rodríguez, G., & Gómez-Cabello, A. (2023). Effects of Diet—Exercise Interaction on Human Health across a Lifespan. Nutrients, 15(11), 2520. https://doi.org/10.3390/nu15112520
