7 Habits That Lead to a Healthier, Better Lifestyle

By Henry Gray

Updated Oct 8, 2026Published Feb 3, 202210 min read

Note (October 2026): This article has been corrected. Earlier versions said moderate drinking is healthy, that boiling water makes people sick by killing healthy bacteria, and that citrus makes raw food safe; current public health guidance says otherwise.

A better lifestyle rests on a few low-cost habits: sleep at least seven hours a night, manage stress with exercise and social support, limit processed food and salt, drink water to thirst, cook meat to safe temperatures, get enough vitamin D, and avoid drugs and alcohol, which the WHO says is not safe at any level.

One of the reasons why the health and wellness industry is such an empire has to do with the fact that achieving a healthy lifestyle is easy, but it isn’t easy to maintain the routine. Typically, the process is expensive, but this article will only dwell on things that should cost you as little as possible.

Habits That Will Improve Your Life

You need to note that these activities have to be combined for maximum impact in your life. Let’s dive in.

Sleeping Eight Hours Makes a Huge Difference

When Warren Buffett, the Oracle of Omaha, turned 90 in August 2020, Bill Gates reportedly calculated in a birthday tribute that Buffett had spent about thirty years of his life sleeping (a widely shared figure that could not be independently confirmed for this update). That figure was calculated by assuming that he averaged eight hours of sleep daily.

For long-term health, aim for at least seven hours of sleep a night. According to the US Centers for Disease Control and Prevention (CDC), adults aged 18 to 60 need 7 or more hours, adults aged 61 to 64 need 7 to 9 hours, and adults 65 and older need 7 to 8 hours. A steady sleep routine is also one of the stress-coping steps recommended by the US National Institute of Mental Health (NIMH). Consider that in Facebook’s infancy, Mark Zuckerberg reportedly owned little more than a mattress in his apartment (an often-repeated anecdote, not independently confirmed). To him it was just a mattress, but it gave him the sleep that he needed, even with millions in the bank.

Are you getting the sleep you need? Is your mattress making it so you can get a good night’s sleep and take on the day? If not, it may be worth comparing options such as the best full mattress to help you in your sleep experience.

Avoid Stress at All Costs

Stress has been studied extensively. According to the NIMH, long-lasting stress can lead to problems with sleep and with the immune, digestive, cardiovascular and reproductive systems, and it raises the risk of anxiety disorders and depression. Some popular advice claims that one of the ways to relieve stress is listening to loud music with heavy low frequencies. That specific claim is not part of guidance from health authorities such as the NIMH, so treat bass-heavy music as a personal preference rather than a proven remedy.

The NIMH recommends exercising, eating healthy regular meals, keeping a sleep routine, trying relaxation techniques such as deep breathing, and reaching out to supportive friends or family. Laughing more often and chewing gum are popular extras. Here is a useful list of websites you can check out for help with stress-related problems. Lowering ongoing stress supports overall health over time, and the NIMH advises seeking professional help when stress or anxiety will not go away or interferes with daily life.

Run Away From Processed Food

Diet quality matters over years, not days. The World Health Organization (WHO) recommends at least 400 grams of fruit and vegetables a day, free sugars below 10% of daily energy intake (about 50 grams), and less than 5 grams of salt a day for adults. Many heavily processed foods get much of their taste from added sugar, salt, fat and flavorings rather than from fresh ingredients. Claims that sweeteners and food colors are addictive or fatal are not supported by the WHO guidance consulted for this update; the established concerns are excess free sugars, salt, saturated fat and trans fat.

Sodium nitrite is used to cure and preserve meat. The International Agency for Research on Cancer (IARC), part of the WHO, classifies processed meat as carcinogenic to humans (Group 1), based mainly on evidence for colorectal cancer, and classifies ingested nitrite under conditions that lead to nitrosamine formation in the body as probably carcinogenic to humans. According to the WHO, the risk increases with the amount of processed meat eaten, and the evidence did not allow a conclusion about whether any level is safe, so keeping processed meat occasional rather than daily is the sensible approach.

Water

Water is life because people can live longer without food and survive only on water. For a healthy lifestyle, only drink clean water. Contaminated water is hazardous, so make sure to drink boiled or disinfected water. Whether tap water is safe to drink depends on the local supply. When water may be contaminated, the CDC advises bringing clear water to a rolling boil for 1 minute (3 minutes at elevations above 6,500 feet).

It’s a common belief that people who boil their water get sick because boiling kills healthy bacteria, but public health guidance does not support it; the CDC recommends boiling as a way to make doubtful water safe. Drinking water leads to healthy skin and is a vital component for your body to function correctly. There is no fixed eight-glass rule: the US National Academies set adequate total water intake (from all drinks and food) at about 3.7 liters a day for men and 2.7 liters for women, and say most healthy people meet their needs by letting thirst guide them.

Cook Properly

In accordance with HealthCanal.com, If you don’t cook meat correctly, bacteria in it can survive and cause food poisoning. A food thermometer removes the guesswork: the CDC lists safe minimum internal temperatures of 145°F (63°C) for whole cuts of beef, veal, lamb and pork (then rest 3 minutes), 145°F for fish with fins, 160°F (71°C) for ground beef and pork, and 165°F (74°C) for all poultry, leftovers and casseroles.

To avoid food poisoning, go for well-cooked food. Citrus and lemon juice are often suggested for raw dishes, but acid marinades do not kill bacteria or parasites the way cooking heat does, so citrus is not a substitute for proper cooking.

Vitamin D

Alongside food sources and, where needed, supplements that provide vitamin D, sensible time outdoors also helps the skin make vitamin D, although sun exposure carries a skin cancer risk, which is one reason US dietary guidance assumes vitamin D comes mainly from food and supplements. The US recommended dietary allowance is 600 IU (15 mcg) a day for people aged 1 to 70 and 800 IU (20 mcg) for those over 70. Strong bones contribute to a healthy lifestyle by enabling you to move about comfortably to engage in healthy activities such as exercise.

Avoid Drugs

The war on drugs has been going on forever, but some positive solutions are being implemented, as discussed by this New York Times piece. If smoking and excessive drinking of alcohol were great for your health, there would be no war; instead, it would be promoted the same way milk is being advertised.

Drinking alcohol in moderation was long described as healthy, but in January 2023 the WHO stated that no level of alcohol consumption is safe for health, and IARC classifies alcohol as a Group 1 carcinogen. Drug misuse also impairs judgment and can shorten life expectancy.

These seven activities can be a difference between a peaceful, fulfilled life and a struggle of survival that revolves around hospital beds. Avoiding drugs and heavy drinking makes the other habits easier to keep: better sleep, enough water, safely cooked food and regular time outdoors.

Earlier versions of this article said the Oracle of Nebraska, Warren Buffett, attributes his long life to these seven decisions; no source for that claim was found, and Buffett is well known as an avid Coca-Cola drinker, a reminder that healthy habits lower risk rather than guarantee a long life.

The Seven Habits at a Glance

The table below turns each habit in this article into a measurable target, using current guidance from public health bodies (as of October 2026).

What About Exercise?

Exercise runs through several of these habits, from stress relief to stronger bones. The WHO recommends that adults get at least 150 minutes of moderate-intensity physical activity a week, plus muscle-strengthening activity on multiple days.

Many people fall short. According to the WHO, 31% of the world’s adults, about 1.8 billion people, were physically inactive in 2022, up 5 percentage points since 2010, and insufficiently active people face a 20% to 30% higher risk of death than active people. For a realistic look at workouts and weight, see this guide on the truth about fat-burning exercise.

How to Build These Habits Without Spending Much

1. Fix a sleep window. Pick a bedtime that allows at least seven hours before your alarm and keep it on weekends too; the old advice to go early to bed and early to rise works because it protects that window.
2. Swap one processed item a day. Replace a packaged snack or processed meat with fruit, vegetables or a home-cooked option, working toward the WHO’s 400 grams of fruit and vegetables a day.
3. Drink to thirst. Keep water within reach and drink when thirsty; where the local supply is in doubt, boil it or use a suitable filter (see how to choose a home water filter).
4. Use a food thermometer. It is the only reliable way to know meat and poultry have reached a safe internal temperature.
5. Plan for stress. Schedule exercise and time with supportive people, and learn the warning signs of modern stress and burnout.
6. Allow flexibility. An occasional treat does not undo a healthy routine; ideas for healthy cheat meals can help you stay on track.

Common Myths This Article Has Corrected

• Myth: moderate drinking is healthy. The WHO stated in 2023 that no amount of alcohol is safe for health.
• Myth: boiling water makes people sick by killing healthy bacteria. The CDC recommends boiling as a way to make doubtful water safe.
• Myth: lemon or citrus makes raw meat or fish safe. Acid marinades do not kill bacteria or parasites the way cooking heat does.
• Myth: everyone needs exactly eight glasses of water. Needs vary, and most healthy people can let thirst guide them.

This article is general information, not medical advice. People with a health condition, who are pregnant or who take medication should check diet, supplement and exercise changes with a doctor.

Written byHenry Gray

Henry Gray is a content writer with over 10 years of experience creating helpful articles on finance, health, legal, insurance, and business topics. He focuses on writing clear, accurate, and easy-to-understand content that helps readers make informed decisions.

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