By Charlotte Reid 
Recommendations from university experts focus on simple, sustainable routines for lasting well-being.
Amidst the avalanche of advice, fads and influential voices promoting wellbeing, finding truly useful practices can seem like an overwhelming task. Faced with this oversaturated landscape, Harvard Health highlights a simple premise: the pursuit of a healthy life is not based on quick fixes or passing theories, but on the consistent adoption of habits backed by science.
Dr. Wynne Armand, a primary care physician at Mass General Brigham Health Care Centre in Boston, emphasises the importance of maintaining proven routines to achieve a more balanced, sustainable and fulfilling existence. Here are the five essential habits proposed by Harvard Health for those seeking real and lasting well-being:
1. Mindfulness and meditation
The first pillar focuses on cultivating mindfulness and meditation as part of everyday life. Dr. Armand notes that anxiety and stress are common in her practice, and warns that constant worry exhausts the body and impairs well-being.
The sustained release of stress hormones affects the heart, brain, and quality of sleep.
Simple techniques, such as observing nature or using meditation apps, can help focus the mind on the present and reduce anxiety.
Breathing exercises, such as box breathing, are also recommended, as they regulate the nervous system and help lower blood pressure in people of all ages.
2. Prioritise sleep and take care of your sleep hygiene
The second crucial habit is to ensure adequate rest and adopt habits that promote quality sleep. Poor sleep directly affects mood, causes fatigue and compromises physical and mental health.
In this regard, restful sleep strengthens the immune system, helps control body weight and optimises cognitive ability.
Harvard Health maintains that most adults need at least seven hours of sleep per night, although the quality of rest is even more decisive than the duration. Excessive sleep—more than nine hours—also carries risks.
It is advisable to maintain stable bedtimes and wake-up times, avoid caffeine and heavy meals at night, and turn off screens at least 30 minutes before bedtime.
3. Eating real, whole foods
The third pillar is to base your daily diet on real, whole foods: vegetables, fruits, legumes, and minimally processed products.
Recent studies associate this type of diet with greater longevity, vitality, and a lower incidence of heart disease, certain types of cancer, diabetes, and obesity, as well as a lower environmental impact.
Dr Armand warns against the consumption of ultra-processed foods, which are the main sources of additives, salt and added sugars, and suggests prioritising fresh and natural options.
4. Staying active and reducing sedentary lifestyles
The fourth habit focuses on daily physical activity and combating sedentary lifestyles. Regular exercise not only prevents chronic diseases, but also promotes autonomy and quality of life.
Dr Armand encourages us to redefine the notion of exercise, integrating it in an enjoyable and adapted way: walking while talking, preferring active travel or personalising routines according to each person’s ability.
Even those with reduced mobility can find adapted alternatives to keep moving.
5. Protect yourself from toxins and environmental pollutants
The fifth habit aims to reduce exposure to pollutants and harmful substances in the environment. Dr Armand draws attention to air pollution, microplastics and PFAS (perfluoroalkyl and polyfluoroalkyl substances), which are present in everyday life.
She emphasises that PM10, PM2.5 and PM0.1 particles can penetrate the lungs and enter the bloodstream, increasing the risk of heart attacks, strokes and respiratory problems.
She also warns about exposure to gases produced by gas stoves, such as nitrogen dioxide and fine particles, which are linked to an increased risk of childhood asthma.
Although the effects of microplastics are still being researched, traces of these particles have already been identified in the human body. To minimise risks, it is recommended to use water filters, choose glass or stainless steel containers, and increase ventilation when using gas stoves.
Lasting well-being is not built with shortcuts, but rather from the sum of realistic and satisfying practices that can be maintained over time. Harvard Health encourages incorporating gradual changes, sharing them with family, and prioritising the conscious enjoyment of each choice.