The world has transformed rapidly, reshaping our daily norms. As we adapt to new health standards, creating a sustainable healthy routine is essential. Here's how to establish a truly healthy new normal.
Since the COVID-19 pandemic, heightened health awareness is commonplace. It has underscored the fragility of well-being and the role of personal responsibility. Governments worldwide implemented measures like hand hygiene and social distancing to curb transmission.
Many have embraced these as the 'new normal'—parents now teach children to cough into their elbows, shoppers sanitize carts before entering stores, and greetings have shifted from handshakes to nods or waves.
Beyond these protocols, researchers from TNO and Leiden University Medical Center emphasize that a healthy lifestyle mitigates COVID-19 complications. Evidence suggests balanced nutrition, regular exercise, and quality sleep influence disease outcomes, though not guaranteed. Pre-existing conditions like hypertension, diabetes, or cardiovascular disease increase ICU risks—issues largely preventable through lifestyle changes, per the experts.
To foster lasting habits, avoid fixating on end goals like 'lose 5 kilos,' which often lead to rebound. Instead, prioritize the journey. Drawing from physician and author William Cortvriendt's book How Do You Become a Hundred?, here are evidence-based tips for nutrition, movement, and rest.
We know healthy eating boosts health, yet consistency falters. Planning ahead simplifies it. 'Pre-planning meals reduces impulsive, unhealthy choices,' notes Cortvriendt.
Shop on a full stomach with a list to sidestep temptations—or opt for online grocery delivery. Stock healthy snacks like carrots, apples, or cucumbers for guilt-free nibbling.
Regular activity bolsters immunity, mood, and focus. Cortvriendt recommends 30 minutes of brisk walking daily for benefits, ideally 5-7 hours weekly—no gym required.
Embed exercise routinely: stairs over elevators, biking instead of driving, post-meal walks. Home workouts surged during lockdowns; free online classes abound, and 15-minute sessions count.
Struggling at home? Pair equipment like a rower or treadmill with Netflix for enjoyment.
Sleep powers recovery across body systems—from brain to skin. It pairs synergistically with diet and exercise. Maintain consistent bed and wake times to align with natural rhythms and daylight.
Avoid pre-bed screens, caffeine, and stress. Dim lights, sip herbal tea, or unwind with an evening walk or bath.
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Chronic stress elevates cortisol, mimicking adrenaline's effects long-term: higher blood pressure, blood sugar spikes, insomnia, weight gain, muscle loss, and more. Counter it with relaxation techniques and products like Kneipp's Goodbye Stress line.
Health checks reinforce positive shifts. TNO and Prescan research on 3,603 Total Body Scan clients showed: 25% smoked less, 17% ate healthier, 16% exercised more, and 8% cut alcohol.
"Health awareness drives better choices, regardless of results," says Cortvriendt. "It makes healthy living intuitive."
Small steps yield enduring results over drastic overhauls. Integrate tips progressively, just as no-handshakes became routine. Slip-ups happen—be kind to yourself. Soon, old habits will feel outdated, like pre-pandemic handshakes on screen.
