There are thousands of ways you can promote good health, from certain foods and exercises to supplements and more - but living healthy doesn't have to be complicated. Follow these four easy steps to build a foundation for a long, healthy and happy life.

Moderate Indulgences
A healthy lifestyle shouldn't be based on restriction. Instead of focusing on what you can't have, allow yourself to occasionally indulge in some of your favorite things. The prospect of having one cookie every other day can keep you from eating an entire box in one sitting. But remember, when it comes to life's little indulgences, moderation is the key. This applies to sugar, alcohol, certain types of fats and any other unhealthy food or activity.

Balanced Diet
In order to get the nutrients your body needs, you already know that you should eat a balanced diet with plenty of fruits, vegetables, whole grains and lean proteins. But did you know that less than one-third of Americans eat the recommended servings of fruits and veggies every day? Because it can be difficult to include every essential nutrient in your diet, a high-quality daily multi-vitamin and mineral supplement can help bridge the nutritional gap. In addition, supplementing with vitamin D, calcium and powerful antioxidants such as coenzyme Q10, alpha lipoic acid or pomegranate extract can help round out your diet to support optimal health.

Movement
According to the National Health Interview Survey, a whopping 36% of adults admitted that they did not engage in any leisure-time physical activity¹. While there are many excuses you can make for not exercising in your free time, there's no excuse not to move!  Your daily movements can really add up - so keep track of the time you spend on your feet and make it a point to sit less and move more. Whether it's a quick walk around the office a few times a day, or an extra long stroll with the family dog, there are plenty of ways to incorporate movement into your lifestyle.

Rest & Relaxation
After a busy day, it's crucial to give your body the rest it needs to recuperate and repair. Research has uncovered numerous negative effects of too little sleep, including poor mood and cognitive function², weakened immune system³ and even a shortened lifespan⁴. You should aim for seven to eight hours of shut-eye per night to maximize your body's ability to recover from the day's events. In addition to adequate sleep, it's also important to engage in relaxing activities to minimize the effects of stress. Practicing yoga, listening to music, or simply spending time with friends and family can help you wind down and relax.

Getting on the path toward good health is easier than you think. These four simple steps can have a big impact on your overall well-being and, most importantly, they can be effortlessly included into your daily schedule - so there's no reason not to start today. Cheers to a long, happy and healthy life!

As always, to your good health,
David N. Ilfeld, M.D.


1. U.S. Dept. of Health and Human Services. Summary Health Statistics for U.S. Adults: National Health Interview Survey, 2008.

2. Kaneita Y, Yokoyama E, Harano S, Tamaki T, Suzuki H, Munezawa T, Nakajima H, Asai T and Ohida T. Associations between sleep disturbance and mental health status: A longitudinal study of Japanese junior high school. Sleep Medicine. Available online January 30, 2009.

3. Cohen S, Doyle WJ, Alper CM, Janicki-Deverts D and Turner RB, Sleep Habits and Susceptibility to the Common Cold. Archives of Internal Medicine. January 12, 2009, 62-67.

4. Gallicchio L, Kalesan B. Sleep duration and mortality: a systematic review and meta-analysis. J Sleep Res. 2009 Jun;18(2):145-7