How to Improve Your Health: Physical Activity, Nutrition, and Sleep

Introduction

How can we maintain or improve good health? What factors contribute to living better, happier, and longer? The answer is quite simple and relies on three fundamental basics: physical activity, nutrition, and sleep. These three elements are interconnected, and their synergy is essential for maintaining overall well-being.

In this article, we will explore these three topics to understand their individual importance and their complementarity. My goal is to provide you with the key information to sustainably improve your physical and mental health.

Why Does Health Rely on Three Basics?

Health cannot depend on just one factor. Many people believe that engaging in physical activity alone is sufficient, neglecting their diet. Worse, they often ignore the importance of sleep. However, these three pillars are deeply interconnected:

• Good sleep enhances physical fitness and regulates hormones.
• A well-balanced diet boosts energy levels and supports recovery.
• Regular physical activity promotes quality sleep and regulates appetite.

Now, let’s take a closer look at each pillar.

Pillar 1: Physical Activity – The Engine of Vitality

1.1. The Health Benefits of Exercise

Physical activity is one of the best allies of our health. It offers numerous benefits, both physically and mentally.

• Cardiovascular Health: Regular exercise reduces the risk of hypertension, strokes, and heart disease. Endurance sports, such as running or swimming, strengthen the heart muscle and improve blood circulation.
• Weight Management and Metabolism: Exercise increases energy expenditure, stimulates metabolism, and helps prevent obesity. When combined with a balanced diet, it supports weight maintenance and proper hormonal function.
• Mental Well-Being and Stress Reduction: We all know the great feeling after a workout! This is because physical exercise releases endorphins, often called “happiness hormones,” which create a sense of well-being and reduce stress and anxiety. This is why sports are excellent allies in fighting depression.
• Muscle and Bone Strengthening: Regular resistance training, such as weightlifting, enhances muscle mass and bone density. This is crucial for preventing conditions like sarcopenia, osteoporosis, and joint injuries.

1.2. Endurance vs. Strength: Finding the Right Balance

Training can be divided into two main categories:

• Endurance sports (running, cycling, swimming) improve cardiovascular function and increase lung capacity.
• Strength sports (resistance training, weightlifting) enhance muscle mass and bone density, leading to a better metabolism.

These two types of training are not opposites but rather complementary. Many believe they cannot be combined, but recent scientific studies have shown that neither negatively impacts the other¹. It is, therefore, highly recommended to integrate both disciplines into a workout program. If you want to know more about it, you can check our dedicated post on the Hybrid Athlete Training Approach.

We will explore in a future article how to effectively combine endurance and strength training.

1.3. How Much Exercise Is Needed for Good Health?

According to the World Health Organization (WHO)², the minimum recommendations for adults are:

• 150 to 300 minutes of moderate physical activity per week (brisk walking, slow jogging, swimming).
• 75 to 150 minutes of intense physical activity (fast running, HIIT, combat sports).
• Strength training at least twice a week to maintain muscle mass and strength.

It’s quite a lot ? These numbers may seem surprising. For too long, physical activity has been considered a mere hobby rather than a fundamental component of health. However, these recommendations can be adjusted to each individual based on their level and goals. The key is to develop a sustainable and motivating routine.

Whether you want to improve your health, increase performance, or simply feel better in your body, physical activity must be an integral part of your lifestyle.

Pillar 2: Nutrition – Fuel for the Body and Mind

Nutrition plays a central role in both health and physical performance. Just like a car needs quality fuel to run efficiently, our bodies require an appropriate diet to meet their energy and physiological needs. Good nutrition not only optimizes daily energy levels but also improves recovery and helps prevent many chronic diseases.

2.1. The Importance of a Balanced Diet

Eating a balanced diet is about finding the right combination of three essential elements: macronutrients, micronutrients, and hydration.

• Macronutrients – proteins, carbohydrates, and fats – provide the energy our bodies need to function and stay active.
• Micronutrients – vitamins and minerals – are crucial for metabolism, immunity, and cell regeneration.
• Hydration plays a key role in various functions, such as nutrient transport and thermoregulation.

For a healthy and high-quality diet, prioritize natural and nutrient-rich foods: vegetables, fruits, whole grains, high-quality protein sources (lean meats, fish, eggs, vegetables), and healthy fats like olive oil, avocado, and nuts. By varying meals and adapting your diet to your individual needs, you maximize your chances of staying in good health and performing at your best.

2.2. The Role and Balance of Macronutrients

Each macronutrient serves a specific function:

• Proteins are essential for muscle building and repair. Composed of amino acids, they also play a fundamental role in the immune and hormonal systems. The best sources include lean meats, eggs, dairy products, legumes, and fatty fish.
• Carbohydrates provide the necessary energy for physical exertion and brain function. Prioritize low-glycemic foods such as whole rice or pasta (cooked al dente) and fruits (apples, pears, ripe bananas). These foods help regulate insulin secretion, contributing to overall physical well-being.
• Fats are crucial for hormone production and vitamin absorption. Be sure to consume healthy fats, particularly omega-3 fatty acids found in fatty fish and nuts, which have strong anti-inflammatory properties.

The balance of these macronutrients varies based on individual needs and objectives, whether they be sports performance, weight loss, or muscle gain.

2.3. Best Practices for a Healthy Diet

Many people fall into common nutritional traps that can negatively impact their health. Here are some key rules to follow:

• Avoid ultra-processed foods that disrupt satiety and harm metabolism.
• Limit added sugars, salt, and saturated fats, as they increase the risk of various diseases.
• Ensure sufficient protein intake, which is essential for bodily function. The minimum recommended intake is 0.8g per kg of body weight, but for athletes, it can go up to 2.2g per kg.
• Prioritize healthy fats, which are often unfairly demonized. They are indispensable for overall health.
• Stay well-hydrated, as water is essential for bodily functions and sports performance.

By choosing natural foods and adapting your diet to your lifestyle, you can optimize and improve your health, pleasure, and well-being.

Pillar 3: Sleep – The Key to Recovery and Performance

Too often overlooked, sleep is probably the most important factor for health and performance. It is essential for physical and mental recovery, metabolic regulation, and the proper functioning of the immune system. Chronic sleep deprivation is linked to an increased risk of cardiovascular disease, diabetes, and cognitive disorders.

3.1. Why Is Sleep Just as Important as Exercise and Nutrition?

Sleep plays a fundamental role in muscle recovery and cognitive performance. During the night, the body goes through a regeneration cycle where tissues repair, growth hormones are released, and memory is consolidated. A lack of sleep disrupts the production of testosterone and growth hormones, both essential for muscle recovery. Additionally, sleep deprivation negatively impacts health by weakening the immune system and increasing oxidative stress.

Sleep also affects metabolism and weight management. Poor sleep disrupts hunger regulation by affecting leptin and ghrelin hormones, leading to increased calorie consumption. This imbalance can contribute to weight gain and obesity.

3.2. How Many Hours of Sleep Do You Need to Stay Healthy?

Optimal sleep duration varies with age and lifestyle. According to the World Health Organization (WHO)³ and other organizations⁴, the recommended sleep durations are:

• Adults (18-64 years old): 7 to 9 hours per night.
• Teenagers (14-17 years old): 8 to 10 hours.
• Children (6-13 years old): 9 to 11 hours.
• Elderly (65+ years old): 6 to 8 hours.

These recommendations serve as general guidelines, but quality matters just as much as quantity. Fragmented or poor-quality sleep can be just as harmful as a lack of sleep. A good night’s rest should include full sleep cycles, with deep and REM sleep (Rapid Eye Movement sleep) phases essential for recovery.

3.3. How to Improve Sleep Naturally

According to French sleep specialist Professor Pierre Philip, three key principles should be followed⁵:

• Regularity: Maintain a consistent sleep schedule. Going to bed and waking up at the same time every day—even on weekends—helps stabilize your internal clock.
• Duration: Listen to your body and meet your sleep needs.
• Quality: Avoid factors that disrupt sleep cycles and continuity.

To apply these principles, here are some best practices:

• Limit screen exposure before bed: Blue light from phones and computers inhibits melatonin production, the hormone that regulates sleep. It’s best to turn off screens at least an hour before bedtime.
• Create a sleep-friendly environment: A dark, quiet, and cool bedroom (around 18°C/64°F) promotes faster sleep onset and deeper sleep.
• Avoid stimulants in the evening: Caffeine, nicotine, and alcohol disturb sleep cycles and should be consumed in moderation.
• Engage in regular physical activity: Exercise helps regulate the circadian rhythm and improves sleep quality, but avoid intense workouts right before bed.
• Establish a bedtime routine: Reading, meditation, breathing exercises, or a warm bath can help prepare the body and mind for rest.

By implementing these habits, you can significantly enhance sleep quality, support better recovery, and optimize both physical and mental performance.

Conclusion: Building Sustainable Health

Health relies on a delicate balance between physical activity, nutrition, and sleep. These three basics are inseparable and constantly interact to maintain overall well-being. Regular exercise improves both physical and mental health, a well-balanced diet provides essential nutrients, and quality sleep ensures recovery and optimal performance. Neglecting any one of these elements can compromise health in both the short and long term.

The goal is not to achieve a perfect lifestyle overnight but rather to establish gradual and sustainable habits. By incorporating more movement, ensuring a balanced diet, and prioritizing restorative sleep, anyone can improve their quality of life and prevent many illnesses. The key is to integrate these best practices into your daily routine. Your well-being is in your hands!!

Footnotes

1. Compatibility of Concurrent Aerobic and Strength Training for Skeletal Muscle Size and Function: An Updated Systematic Review and Meta‐Analysis. Moritz Schumann, Joshua F. Feuerbacher, Marvin Sünkeler, Nils Freitag, Bent R. Rønnestad, Kenji Doma, Tommy R. Lundberg. ↩︎
2. https://www.emro.who.int/fr/health-education/physical-activitiy/recommended-levels-of-physical-activity-for-health.html ↩︎
3. https://www.who.int/tools/your-life-your-health/life-phase/newborns-and-children-under-5-years/making-sure-newborns-and-children-under-5-years-sleep-safely ↩︎
4. https://pmc.ncbi.nlm.nih.gov/articles/PMC4442216/#:~:text=Adults%20should%20sleep%207%20or,and%20increased%20risk%20of%20death. ↩︎
5. https://www.amazon.fr/stores/Pierre-Philip/author/B00DPN9OMY?language=en&ref=ap_rdr&isDramIntegrated=true&shoppingPortalEnabled=true ↩︎