Building Healthy Habits: A Guide to Long-Term Wellness

Submitted by the Metagenics Marketing Team

Why Healthy Habits Matter for Long-Term Wellness

Habits shape how we live—often without us realizing it. Over time, they influence our wellbeing, energy levels, and overall quality of life. While change takes time, small adjustments to daily routines can lead to significant health improvements. By developing intentional, healthy habits, you can create a lifestyle that supports long-term wellness and helps you feel your best every day.

How to Build Healthy Habits That Stick

1. Improve your diet with smart choices

Eating well isn’t about following strict rules—it’s about making informed choices that nourish your body and fit your lifestyle. The USDA’s 2020-2025 Dietary Guidelines for Americans emphasize the importance of a balanced, personalized approach to nutrition.¹Small, mindful changes can lead to lasting habits that support overall health.

Here are practical ways to improve your nutrition:¹

Prioritize whole, nutrient-dense food: Make every bite count by choosing minimally processed foods rich in vitamins, minerals, and fiber. Try to “eat the rainbow” by incorporating a variety of colorful fruits and vegetables. Find a dietary approach that aligns with your personal preferences, cultural traditions, and budget.
Make smart beverage choices: Reduce sugary drinks and opt for water, unsweetened tea, or fortified plant-based alternatives (like rice milk, almond milk or soy milk).
Plan and prepare meals at home: Cooking at home allows you to control ingredients and portions while encouraging healthier choices. Try to choose a variety of options from each food group that you enjoy.
Practice mindful eating: Pay attention to hunger and fullness cues and enjoy meals without distractions to prevent overeating.
Limit added sugars, sodium, and saturated fat: Simple swaps, like using herbs instead of salt and choosing whole grains over refined options, can make a lasting impact.

For some, medical foods may provide additional support for specific health conditions. Consult your healthcare provider to determine what nutritional options best support your needs.

2. Support your health with nutritional supplements

Even with a balanced diet, some essential nutrients may be lacking. Consult your healthcare provider to determine if supplements can help fill nutritional gaps. Supplements to consider that may enhance your overall health:²

Daily multivitamin: A multivitamin helps fill nutritional gaps, supports immune function, and protects cellular health. Look for one that contains phytonutrients, plant-based compounds that provide antioxidant protection against free radicals.^2,3,4

Metagenics™ offers a variety of multivitamins for your individual health goals:

Multivitamin formulas containing phytonutrients: PhytoMulti® Multivitamin Capsules, PhytoMulti® Multivitamin, PhytoMulti® Multivitamins with Iron and PhytoMulti® Superfoods

Fish oils and omega fatty acids: Omega-3 is found in marine and plant sources, omega-6 in safflower, sunflower, sesame, and soybean oils, and omega-9 in avocados, cashews, almonds, and olives. If you’re not getting enough of these foods in your diet, you may want to consider taking an omega supplement to help support overall health.

Metagenics™ OmegaGenics® offers a variety of fish oil and omega supplements for your individual health goals:

OmegaGenics® Fish Oil EPA-DHA 500 mg, OmegaGenics® Fish Oil Mega 10®, OmegaGenics® Fish Oil EPA-DHA 720 mg, OmegaGenics® Fish Oil EPA-DHA 1000 mg

Boost your gut health with probiotics: Your gut is home to over 100 trillion microbes, most of which are beneficial bacteria. However, when harmful bacteria take over it can negatively impact your health. These beneficial bacteria impact digestion, immune function, brain health, mood, vaginal and urinary tract health, and even weight management.^10-13 However, not all probiotics are created equal—while some focus on CFUs, their effectiveness depends on the specific strain and its targeted health benefits.¹⁴ Be sure to consult with your healthcare provider to find the right probiotic for your needs.

Other effective ways to increase good gut bacteria include:

Combining prebiotics and probiotics: Probiotics and prebiotics work together to support gut health. Prebiotics feed beneficial gut bacteria, helping probiotics work more effectively. Prebiotic-rich foods include chicory root, apples, asparagus, bananas, legumes, and rye, among others.^15,16
Eating more fermented foods: Foods like kimchi, sauerkraut, yogurt, kefir, aged cheese, and pickles are packed with probiotics that support gut health.^17,18
Cutting back on sugar: Processed foods and refined sugars starve good bacteria, allowing harmful bacteria to take over.¹⁹ Instead of reaching for sweets, opt for probiotic or prebiotic-rich foods.

Metagenics™ UltraFlora® offers a variety of probiotic, prebiotic and postbiotic supplements for your individual health goals:

UltraFlora® Complete Women’s Probiotic, UltraFlora^® Healthy Weight with Akkermansia, UltraFlora® Balance Probiotic

3. Prioritize quality sleep for overall wellbeing

Sleep plays a critical role in overall health—impacting brain function, metabolism, immune support, and mood. Adults should aim for 7-9 hours of quality sleep each night for optimal wellbeing.²⁰

Some healthy sleep habits to adopt include:²¹

Sticking to a consistent sleep routine: Going to bed and waking up at the same time each day regulates your body’s natural sleep cycle.
Limiting screen time before bed: Avoid blue light from screens before sleep, as it interferes with melatonin production.
Creating a restful sleep environment: Keep your bedroom cool, dark, and quiet, and avoid caffeine or heavy meals before bedtime.

Metagenics™ offers a variety of natural sleep supplements for your individual health goals:

4. Make movement and exercise a daily practice

Regular physical activity supports heart health, metabolism, immune function, and mental wellbeing. Daily movement can reduce stress, boost energy, and improve sleep quality. The key is to find activities you enjoy and try to make them a regular part of your routine.^22,23As part of your routine, try to:

Aim for at least 150 minutes of activity per week: Engage in moderate-intensity exercise like walking, cycling, or swimming to support heart health and overall fitness.²⁴
Incorporate strength and flexibility training: Activities like yoga, Pilates, or weight training can improve muscle strength, mobility, and balance, reducing the risk of injury.²⁵
Stay active throughout the day: Take breaks from sitting, use the stairs instead of the elevator, and find simple ways to incorporate movement into your routine.²⁶

Metagenics™ offers a variety of supplements to maximize strength and flexibility

5. Manage stress and practice self-care

Chronic stress can take a toll on both physical and mental health, impacting sleep, digestion, immune function, and overall wellbeing. Practicing stress management and self-care techniques can help improve mood, reduce anxiety, and enhance overall resilience. Taking time for yourself isn’t a luxury—it’s an essential part of maintaining long-term health.^27-29 Here are a few tips to help you manage stress:

Incorporate relaxation techniques into daily life: Practices like deep breathing, meditation, and mindfulness can help reduce stress levels and promote a sense of calm.
Engage in activities you enjoy: Hobbies, social connections, and time spent in nature can help improve mental wellbeing and counteract daily stressors.
Prioritize rest and recovery: Ensure you're getting enough sleep, setting boundaries, and taking breaks to recharge both physically and mentally.

Metagenics™ offers a variety of stress relief supplements to help you find balance and calm.

6. Schedule regular health checkups for preventive care

Preventive healthcare is key to maintaining long-term wellness. Regular checkups help detect potential health issues early, allowing for timely intervention and better treatment outcomes. By staying on top of annual exams, screenings, and vaccinations, you can take an active role in your health and wellbeing.^30,31 Here are some key practices to maintain good health:

Schedule regular health screenings: Routine exams, such as blood pressure checks, cholesterol tests, and cancer screenings, help catch issues before they become serious.
Visit your doctor even when you feel healthy: Annual checkups provide a comprehensive view of your health and help prevent future complications.
Stay up to date on vaccinations: Immunizations protect against preventable diseases and help maintain overall immunity.

Metagenics™ offers a variety of wellness supplements to help you build a balanced, nutrient rich foundation.

References

U.S. Department of Agriculture & U.S. Department of Health and Human Services. (2020). Dietary guidelines for Americans, 2020-2025 (9th ed.). https://www.dietaryguidelines.gov/sites/default/files/2020-12/Dietary_Guidelines_for_Americans_2020-2025.pdf
Ward, E. (2014). Addressing nutritional gaps with multivitamin and mineral supplements. Nutrition Journal, 13, 72. https://doi.org/10.1186/1475-2891-13-72
Lerman, R. H., et al. (2014). A phytochemical-rich multivitamin. Global Advances in Health and Medicine, 3(2), 34–39. https://doi.org/10.7453/gahmj.2013.098
National Institutes of Health. (n.d.). Dietary supplements for immune function and infectious diseases. https://ods.od.nih.gov/factsheets/ImmuneFunction-HealthProfessional/
Oregon State University. (n.d.). The Linus Pauling Institute: Micronutrient Information Center. Essential fatty acids. http://lpi.oregonstate.edu/mic/other-nutrients/essential-fatty-acids
Richter, C. K., et al. (2017). Total long-chain n-3 fatty acid intake and food sources in the United States compared to recommended intakes: NHANES 2003-2008. Lipids, 52(11), 917–927. https://doi.org/10.1007/s11745-017-4297-3
Cooli, J. (n.d.). Omega-9 benefits: Are you getting enough? https://universityhealthnews.com/daily/nutrition/omega-9-benefits-are-you-getting-enough
Finucane, O. M., et al. (2015). Monounsaturated fatty acid–enriched high-fat diets impede adipose NLRP3 inflammasome–mediated IL-1β secretion and insulin resistance despite obesity. Diabetes, 64(6), 2116-2128.
Bodke, H., & Jogdand, S. (2022). Role of probiotics in human health. Cureus, 14(11), e31313. https://doi.org/10.7759/cureus.31313
Leyer, G. J., et al. (2009). Probiotic effects on cold and influenza-like symptom incidence and duration in children. Pediatrics, 124(2), e172-179.
Zhang, Y.-J., et al. (2015). Polyphenols in health and disease: Regulatory roles in microbiota, inflammation, and cancer. International Journal of Molecular Sciences, 16(4), 7493-7519. https://doi.org/10.3390/ijms16047493
Kang, E.-J., et al. (2013). The effect of probiotics on prevention of common cold: A meta-analysis of randomized controlled trial studies. Korean Journal of Family Medicine, 34(1), 2-10.
Putaala, H., et al. (2008). Probiotic bacteria induce strain-specific differences in the adhesion of enteric pathogens to human intestinal mucus. Research in Microbiology, 159(9-10), 692-698.
McFarland, L. V., et al. (2018). The role of probiotics in preventing antibiotic-associated diarrhea. Frontiers in Medicine, 5, 124.
Charalampopoulos, D., et al. (2012). Prebiotics in foods. Current Opinion in Biotechnology, 23(2), 187-191.
Gibson, G. R., et al. (2017). Expert consensus document: The International Scientific Association for Probiotics and Prebiotics (ISAPP) consensus statement on the definition and scope of prebiotics. Nature Reviews Gastroenterology & Hepatology, 14(8), 491-502.
Jovanovic-Malinovska, R., et al. (2014). Oligosaccharide profile in fruits and vegetables as sources of prebiotics and functional foods. International Journal of Food Properties, 17(5), 949-965.
Bilodeau, K. (2018, May 16). Fermented foods for better gut health. Harvard Health Publishing. https://www.health.harvard.edu/blog/fermented-foods-for-better-gut-health-2018051613841
Cheng, W. L., et al. (2021). Sugar fructose triggers gut dysbiosis and metabolic inflammation with cardiac arrhythmogenesis. Biomedicines, 9(7), 728. https://doi.org/10.3390/biomedicines9070728
National Institutes of Health. (n.d.). Brain basics: Understanding sleep. National Institute of Neurological Disorders and Stroke. https://www.ninds.nih.gov/Disorders/Patient-Caregiver-Education/Understanding-Sleep
Centers for Disease Control and Prevention. (n.d.). Sleep hygiene tips. https://www.cdc.gov/sleep/about_sleep/sleep_hygiene.html
Centers for Disease Control and Prevention. (n.d.). Benefits of physical activity. U.S. Department of Health & Human Services. https://www.cdc.gov/physical-activity-basics/benefits/index.html
Harvard Health Publishing. (n.d.). Why exercise is essential for mental health. Harvard Medical School. https://www.health.harvard.edu/exercise-and-fitness/why-exercise-is-essential-for-mental-health
American Heart Association. (n.d.). Recommendations for physical activity in adults. https://www.heart.org/en/healthy-living/fitness/fitness-basics/aha-recs-for-physical-activity-in-adults
National Institute on Aging. (n.d.). Strength and balance exercises for healthy aging. U.S. Department of Health & Human Services. https://www.nia.nih.gov/health/exercise-physical-activity/strength-balance-exercises
Mayo Clinic. (n.d.). How to reduce sedentary behavior for better health. https://www.mayoclinic.org/healthy-lifestyle/adult-health/in-depth/sedentary-lifestyle/art-20046840
American Psychological Association. (n.d.). How stress affects your health. https://www.apa.org/topics/stress/health
Harvard Medical School. (n.d.). The importance of self-care for mental health. https://www.health.harvard.edu/blog/the-importance-of-self-care-for-mental-health
Mayo Clinic. (n.d.). Mindfulness and meditation: Tools for stress reduction. https://www.mayoclinic.org/tests-procedures/meditation/in-depth/meditation/art-20045858
Mayo Clinic. (n.d.). Why regular health checkups matter. https://www.mayoclinic.org/tests-procedures/wellness-checkup/about/pac-20385116
World Health Organization. (n.d.). The role of vaccinations in public health. https://www.who.int/health-topics/vaccines-and-immunization