Spruce Up Your Well-Being Routine With These 7 Healthy Habits

When it comes to nutrition and movement, there are many exciting activities and foods we can begin to incorporate into our daily lives. And who's better at revamping habits and routines than experts from the Mayo Clinic? These expert-recommended and research backed tips aren't about discipline or depravation. They're accessible lifestyle changes that help you feel your best.

As Hensrud noted, the name "Mayo Clinic Diet" can be deceiving—this isn't a "diet" but rather a new outlook on health and well-being. The program's mission is to introduce healthy habits that will create sustainable change and inspire healthy body composition and long-term well-being.

Jennifer Welper, wellness executive chef at the Mayo Clinic Healthy Living Program and author of Cook Smart, Eat Well, likes to promote sustainability and consistency to make healthy cooking (and eating) more effective. "Truly, it's just about creating the environment for you to be successful," she says. 

Like most things in life, half the battle with incorporating healthier habits (whether exercise-focused, nutritional, or otherwise) is simply convincing your brain that it's not going to be a miserable process. "It's not as bad as what people think," Hensrud notes. Once they start seeing results, they feel better and it becomes an empowering process.

Visit your local farmers market or sign up for a Community Supported Agriculture program (aka CSA) to get delicious, fresh produce in your region. 

Shopping for seasonal fruits and vegetables will guarantee that you're getting the freshest, most nutritious (and cheapest) produce options this season! Tomatoes, corn, zucchini, eggplant, cucumbers, peaches, berries, and watermelon are at their peak during this (delicious) time of year.

Hensrud recommends swapping conventional sugar for fresh fruit to up your micronutrient intake. (With how delicious sweet, juicy fruit tastes on a warm day, this tip is a win for your taste buds and whole-body health.)

Certain micronutrients—like vitamin D—are nearly impossible to get enough of through your diet, even if you're eating all those fresh, nutritious veggies!

Welper suggests treating your fridge like a gas station—have precut veggies, dips, and easy leftover meals like veggie-packed frittatas ready to grab and go without thinking. "Prep two days a week so the rest of the days you can just assemble and execute," she says.

Add 30 minutes of movement to your day, but don't put pressure on which activities to do or what your "exercise plan" should look like. "People don't have to train for a marathon or do anything they don't like, but just getting out on the block when it's nice outside—walking is great," says Hensrud.

When it comes to optimizing immune function, longevity, mental health, and more, nature is one of the most powerful and accessible tools we have at our disposal. If you live in a city, not to fear—a 2021 EPJ Data Science study found that simply being in a green space (like a park with trees or a garden) helps people feel happier and more relaxed.

Spring is a time of renewal, and there's no reason that energy shouldn't transfer to your healthy habits! Try incorporating these tips to promote healthy body composition and enhance your overall well-being.