1. Small Efforts, Big Benefits: Water, Breakfast, and Walking

When visiting a doctor due to health concerns, we often receive advice on what not to do—such as quitting smoking or reducing alcohol intake. However, small changes in our daily routines can significantly contribute to maintaining good health. Based on expert opinions, Sisa Journal has compiled a list of 10 essential daily habits for a healthy life.

While these habits may not lead to a drastic improvement overnight, they can help maintain your current health. Frank Hu, a professor at Harvard University, has stated, “Positive lifestyle changes are beneficial at any age. Even individuals over 70 can extend their lifespan by following a healthy diet and staying physically active.”

 

2. Drink 8–10 Glasses of Water Daily

Avoid coffee, juice, carbonated drinks, and beer

Water is an essential part of our daily routine. The World Health Organization (WHO) recommends a daily water intake of 1.5–2 liters (about 8–10 glasses). On average, we consume only about 1 liter of water daily, including that from food. However, we lose approximately 2.5 liters of water through urine, breath, and sweat. This means we need to drink at least 1.5 liters (about 8 glasses) of additional water.

It is important to develop a habit of drinking small amounts of water frequently, even when not feeling thirsty. Drinking a glass of water in the morning replenishes fluids lost during sleep and helps maintain hydration balance. Dr. Ji-Young Lee from Asan Medical Center explains that water contains essential nutrients like oxygen and minerals. However, excessive water consumption—more than 5 liters per day—can lead to electrolyte imbalances such as hyponatremia, causing headaches or consciousness disorders.

Beverages like coffee, juice, energy drinks, sports drinks, and beer cannot replace water. Dr. Hyun-Young Shin from Myongji Hospital warns that these drinks, particularly caffeinated and alcoholic ones, promote diuresis, leading to dehydration and electrolyte imbalances. Drinking high-calorie, sugary beverages also increases the risk of obesity. Water, which contains no calories, is the best option.

 

3. Walk Briskly for 50 Minutes Daily

Incorporate more movement into your daily routine

Exercise is a proven key to maintaining health. However, strenuous workouts are unnecessary. Engaging in moderate aerobic exercise—where you break a light sweat—can help maintain an appropriate body weight. Dr. Hee-Chul Kang from Severance Hospital recommends brisk walking for 50 minutes daily to burn about 250 kcal, the equivalent of a bowl of rice.

If you struggle to find dedicated workout time, walking faster than usual can be beneficial. Additionally, weight-bearing exercises such as dancing, jogging, jump rope, and stair climbing help prevent osteoporosis. Strength training also boosts muscle mass, increasing basal metabolic rate.

Studies show that individuals who stay active in their 80s have significantly better health than those who remain sedentary.

 

4. Reduce Stress with a Positive Mindset

Find personal stress-relief methods like writing, crying, or singing

Many illnesses stem from stress. Since avoiding stress entirely is impossible, learning how to manage it effectively is crucial. Uncontrolled anger triples the risk of heart disease, even in people without high blood pressure or diabetes.

Dr. Min-Sun Park from Seoul National University Hospital suggests talking about your emotions or writing them down to gain a more objective perspective and find solutions. Crying can also help release tension, as shedding tears alleviates stress and reduces high internal pressure.

Cultivating a positive mindset and engaging in hobbies, meditation, yoga, or deep breathing can significantly reduce stress. Singing is another excellent stress reliever. Dr. Shin emphasizes that unhealthy coping mechanisms like smoking, drinking, or drug use should be avoided.

 

5. Get 6–8 Hours of Sleep Daily

Block light and noise for a restful night

Sleep is fundamental to overall health. A lack of sleep weakens the immune system, preventing the body from producing antibodies to fight viruses. Dr. Hyuk-Soo Kwon from Asan Medical Center states that poor sleep disrupts hormone balance and increases susceptibility to mental health issues like depression.

Scientific research shows that sleeping 7–8 hours per night extends lifespan. To improve sleep quality, block out light and noise using blackout curtains. Sleep should be viewed as an investment in health, not wasted time.

 

6. Eat Whole Fruits and Vegetables for Vitamin C

Garlic and onions support gut health

Green vegetables, such as spinach, are rich in essential nutrients like beta-carotene, vitamin K, potassium, and folic acid. They help prevent birth defects, heart disease, high blood pressure, and osteoporosis. Eating a variety of fresh vegetables provides essential vitamins and micronutrients.

Rather than juicing vegetables, it is best to consume them whole to minimize nutrient loss. Lightly steaming vegetables preserves their texture while retaining nutrients.

Garlic has been shown to reduce cancer risk by 30% when consumed daily. It is rich in vitamin B and fiber, promoting gut health.

 

7. 15-Minute Sun Exposure for Vitamin D Synthesis

Boosting Immunity and Preventing Various Diseases and Osteoporosis

When our body is exposed to sunlight, it produces vitamin D in the skin. Vitamin D strengthens bones, which is essential for the prevention and treatment of osteoporosis. Recent studies have shown that vitamin D is also effective in reducing the risks of diseases like cancer, diabetes, and heart disease, as well as lowering cancer-related deaths. Vitamin D is also necessary for boosting immunity. Professor Hyuksoo Kwon explains, “Many immune cells have receptors that can recognize vitamin D. Recent epidemiological studies suggest a link between vitamin D deficiency and chronic inflammatory diseases.”

Modern people mostly spend their time indoors, and even when they are outside, they often avoid sunlight due to concerns about skin aging and skin cancer. As a result, vitamin D deficiency has become common. The vitamin D needs of people over 65 are 3 to 4 times higher than that of younger individuals. Even among younger people, about 1 in 5 have low blood levels of vitamin D. Studies have shown that adolescents with vitamin D deficiency are 2.4 times more likely to have high blood pressure and 2.5 times more likely to have high blood sugar compared to those with adequate levels. Professor Seunghoon Lee explains, “Vitamin D is produced in the skin when exposed to sunlight, particularly for elderly individuals or those living in areas with limited sunlight. Those who do not get outside should engage in outdoor activities or sunbathing. If you use sunscreen with SPF 8 or higher, it will block the synthesis of vitamin D, even when you sunbathe.”

More than 90% of vitamin D is replenished through sunlight, with some additional intake from foods like mackerel, salmon, and milk. Taking vitamin D supplements is not always necessary. Professor Minseon Park says, “While you can supplement with vitamin D if necessary, supplements are not naturally occurring in the body. Unless absolutely needed, it is generally better to replenish it through natural sources. Getting 15 minutes of sunlight a day, while avoiding peak UV hours, can help prevent cancer and stroke.”

 

8. Protein Intake Twice a Week and Leg Exercises to Maintain Lower Body Strength

Preventing Muscle Loss and Maintaining Strength After Middle Age

As we age, muscle mass decreases, leading to a loss of strength. To prevent this, it is essential to consume more protein and engage in regular strength exercises. Protein can be replenished through foods like chicken, fish, lean beef, and pork. Studies published in the American Journal of Preventive Medicine show that eating fish twice a week (about 100g per meal) can reduce the risk of heart disease and stroke. It’s best to choose fish like mackerel, which contains low mercury levels, while avoiding fish with high mercury content, such as swordfish.

One of the largest muscles in the body is in the hips and thighs. Squats and similar leg exercises are excellent for strengthening these muscles. However, if you are obese, cycling can be a good alternative to reduce strain on your knee joints. Professor Youngseok Park from the Department of Surgery at the Bundang Seoul National University Hospital’s Obesity and Metabolic Center says, “I recommend patients consume more protein and do brief strength exercises. Increasing muscle mass can boost basal metabolic rate, making it easier to maintain weight. For elderly people and cancer patients, muscle loss is dangerous, and it can be prevented with protein intake and strength training.”

 

9. Using Local Clinics and Having a Family Doctor

Health Checkups and Vaccinations for Disease Prevention

Few countries offer healthcare as accessible as Korea. With a well-established national health insurance system, you can make significant use of these services to maintain good health. A great way to utilize this system is by having a family doctor, keeping up with vaccinations, and regularly checking your health through screenings.

Having a reliable family doctor can greatly help maintain your health. When unusual symptoms arise, you can easily consult them. Since they know your medical history, they can prescribe the right medications. Professor Hyunyoung Shin explains, “A family doctor can provide advice on unhealthy habits and monitor for complications after the treatment of specific diseases.”

As people age, their immunity weakens, increasing the risk of infectious diseases. It’s important to keep up with vaccinations for influenza, pneumonia, and shingles. Having a family doctor makes it easier to track which vaccinations are needed and when. Health checkups are vital for understanding your health status and catching diseases early. They are particularly effective for early detection of conditions like high blood pressure, diabetes, high cholesterol, and cancer. Professor Heecheol Kang says, “The benefits of early cancer detection and treatment are enormous. Korea’s five-year cancer survival rate is nearly 70%, which is higher than in the U.S. and Japan, partly due to early detection through health screenings.”

 

10. Eating Breakfast 30 Minutes After Waking Up

Improving Focus, Digestion, and Weight Control

Why do doctors recommend eating breakfast? Professor Hoonyong Jeong from Seoul Asan Hospital’s Gastroenterology Department explains, “The benefits of breakfast are medically supported. It’s necessary for brain function, digestion, and weight control.”

The human brain is not as capable as a computer in terms of individual nerve function. However, the complex web of nerve cells in the brain can perform feats that computers cannot. The brain needs glucose to function, making breakfast critical for “morning concentration.” Studies have shown that people who eat breakfast make fewer mistakes when solving tasks that require concentration, such as math or logic problems. People who eat breakfast also tend to feel less fatigued, move faster, and have better endurance.

Professor Minseon Park emphasizes, “There’s a huge difference in concentration in the morning between people who eat breakfast and those who don’t. Workers and students should not rely on supplements to fight fatigue but rather make breakfast a habit.”

Eating breakfast also stimulates the production of stomach acid, digestive enzymes, and hormones, making digestion more efficient. For people with constipation, it’s better to have a bowel movement after breakfast than immediately upon waking. Many believe that breakfast should be smaller than lunch or dinner, but experts disagree. Professor Hoonyong Jeong says, “There’s no reason to eat less for breakfast. In fact, it’s better to eat a hearty breakfast and eat less for dinner, as breakfast fuels the day’s activities, while dinner is just for the night’s rest.”

Breakfast also helps with weight management. Eating breakfast can reduce the amount of food consumed at lunch and dinner, lowering the chances of weight gain. Skipping a meal can lead to overeating during subsequent meals, especially for overweight individuals, leading to further weight gain.

Preparing breakfast daily is not always easy, but it can be simplified with foods like cereal, bread, milk, or juice. If you have trouble digesting milk, you can try alternatives like soy milk, yogurt drinks, or lactose-free milk. In cities like Japan and Hong Kong, there are more breakfast restaurants near workplaces where you can find a variety of options. Professor Hoonyong Jeong advises, “When you wake up in the morning, you might not feel like eating, and your digestion might not be ready. The best time for breakfast is 30 minutes to 2 hours after waking up. It’s also a good idea to wake up a little earlier, do some light exercise or take a walk, and then have breakfast.”

Let me know if you need anything else!

Source: 시사저널(https://www.sisajournal.com/)