Good health is supported by everyday habits: eating balanced meals, staying active, sleeping adequately, avoiding tobacco and receiving appropriate preventive care. These actions can reduce the risk of several long-term conditions, although they cannot prevent every illness.

The most useful changes are realistic enough to maintain. Your age, medical history, physical abilities and existing treatment should guide how you apply general health advice.

1. Build a Balanced Eating Pattern

A healthy diet includes variety rather than relying on a single food, supplement or restrictive eating plan.

Include vegetables, fruit, whole grains, pulses and suitable protein sources. Familiar options such as dal, beans, seasonal vegetables and whole-grain meals can form part of this pattern.

Practical changes include:

• Adding vegetables to main meals.
• Choosing whole fruit more often than juice.
• Replacing some refined grains with whole grains.
• Limiting foods high in free sugars and unhealthy fats.
• Choosing portions that match your needs.

WHO recommends at least 400 grams of fruit and vegetables daily for people older than 10 years. Individual dietary restrictions may change what is suitable.

Reduce Excess Salt

WHO recommends that adults consume less than 5 grams of salt daily, equivalent to less than 2,000 mg of sodium. This includes salt already present in food, not only what is added during cooking.

Packaged snacks, pickles, sauces and instant foods can contribute substantial amounts. Compare labels and use herbs, spices or lemon to add flavour without automatically adding more salt.

2. Make Physical Activity Part of Your Week

Physical activity supports cardiovascular health, strength, mobility and mental well-being.

For adults, WHO recommends:

• 150–300 minutes of moderate-intensity aerobic activity weekly, or an equivalent amount of vigorous activity.
• Muscle-strengthening activities on at least two days each week.
• Reducing prolonged sedentary time.

Brisk walking, cycling, swimming and dancing are possible options. Activity can be divided into shorter sessions.

Start gradually if you have been inactive. People with medical limitations may need an adapted plan. Even some activity is beneficial, and the weekly target can be approached progressively.

3. Give Sleep a Consistent Place in Your Routine

Sleep supports attention, mood, metabolism and physical health. Adults aged 18–60 generally need at least seven hours each night; recommendations vary with age.

Helpful habits include:

• Keeping regular sleeping and waking times.
• Maintaining a quiet, comfortable sleeping environment.
• Avoiding caffeine late in the day.
• Reducing electronic-device use before bed.
• Avoiding large meals and alcohol close to bedtime.

Seek advice if you regularly struggle to sleep or remain excessively sleepy despite allowing enough time for rest. Sleep quality matters alongside duration.

4. Stay Appropriately Hydrated

Fluid requirements vary with weather, exercise, illness and medical conditions. Water is a practical everyday choice, but everyone does not need the same fixed quantity.

Drink regularly and pay attention to losses during heat or activity. If you have kidney failure, heart disease or a prescribed fluid restriction, follow your individual plan.

Drinking excessive water does not guarantee healthier kidneys. Both dehydration and fluid overload can cause problems.

For more information, read about how to keep your kidneys healthy.

5. Avoid Tobacco and Reduce Alcohol-Related Risk

All forms of tobacco are harmful, including cigarettes, bidis and smokeless tobacco. Second-hand smoke also affects health.

If you use tobacco, ask about support for stopping. Counselling and appropriate treatment can help, particularly when previous attempts have been difficult. 

Alcohol is not necessary for good health. No level of consumption is completely free of health risk, and drinking less reduces exposure to harm. If you do not drink, there is no health reason to start. 

6. Look After Your Mental Well-Being

Stress can affect sleep, concentration and daily functioning. Managing it does not require removing every source of pressure.

Try practical steps such as:

• Keeping a manageable daily routine.
• Taking brief breaks.
• Staying connected with supportive people.
• Making time for enjoyable activities.
• Practising slow breathing or other relaxation techniques.

Seek professional support if stress, persistent low mood or anxiety interferes with daily life. Self-care can complement treatment when treatment is needed.

7. Manage Existing Health Conditions

Healthy habits remain important when you have diabetes, high blood pressure or another long-term condition, but they do not replace prescribed treatment.

Attend reviews, take medicines as directed and discuss difficulties with side effects or adherence. Blood pressure and diabetes management are particularly relevant to protecting kidney health.

Some conditions can cause damage before symptoms appear. Feeling well is therefore not a reliable reason to stop follow-up.

8. Use Medicines and Supplements Carefully

Over-the-counter availability does not mean a product is suitable for everyone.

Tell your healthcare team about prescribed medicines, painkillers, herbal products and supplements. Ask about interactions and whether doses need adjustment.

NSAID painkillers can affect kidney function, particularly with prolonged use or during dehydration. Avoid taking multiple products containing the same medicine, and ask for advice during vomiting, diarrhoea or poor fluid intake.

Detox products should not replace a balanced diet or medical care. Evidence supporting cleansing programmes is limited, and some products can cause harm.

9. Choose Preventive Care Based on Your Needs

Preventive healthcare can include vaccinations, screening and assessment of individual risk.