Getting healthy is not about quick fixes or dramatic overnight changes. True health comes from building a strong, energised, and balanced body over time. Every system in the body works together, from the skin and nails to the lungs, kidneys, gut, and muscles. When each part receives the right support, the whole body functions better.
Daily habits, nourishing food choices, movement, sleep, and preventative care all contribute to long term wellbeing [1]. This guide explores what it really means to be healthy and provides practical steps to help you improve your body from the inside out.
What it really means to be healthy
Being healthy goes far beyond appearance because a healthy body is one that has good energy levels, strong organs, comfortable movement, and a balanced mind [1]. When you feel energised, able to move freely, and mentally clear, you can enjoy daily life with confidence.
Core habits such as good sleep, hydration, stress management, and regular movement are key to maintaining whole body health [1]. Each area of the body needs different support. Muscles need strength work and protein. The lungs need oxygen and mobility. The skin thrives on nutrients and hydration [5]. The kidneys need fluid balance. The gut depends on fibre and a variety of foods [5].
Getting healthy is about creating routines that are consistent and realistic [4]. Small steps that you repeat every day can create powerful long-term improvements.
How to support your skin, nails, hair, and outer health
Glowing skin, healthy nails, and strong hair start from within. While topical products play a role, internal health has an even bigger impact on how your skin and nails look and feel [5]. Nutrients such as vitamin C, zinc, biotin, and omega 3 fatty acids support repair, cell turnover, hydration, and nail strength.
Gentle and consistent skincare habits also make a difference. Regular cleansing, moisturising, and daily sun protection help maintain skin barrier health and prevent premature ageing. Drinking enough water throughout the day supports hydration from within [1].
Gut balance and hormones can influence acne, dullness, breakouts, and brittle nails [5]. When digestion is healthy and hormones are stable, the skin often looks clearer and more even. Eating a nutrient rich, balanced diet can support clearer skin, smoother texture, and stronger nails. If you want to understand your skin on a deeper level, Smart Salem’s Smart DNA Acne Test can help identify the genetic markers that influence breakouts and sensitivity.
How to support healthy lungs
Healthy lungs are essential for energy, stamina, and overall wellbeing. When the lungs function well, they supply oxygen more efficiently, helping you think clearly, move comfortably, and recover after exercise [6].
Daily habits can strengthen lung health. Regular walking encourages deeper breathing and improves lung capacity. Simple breathing exercises can open the chest, support relaxation, and improve airflow. Avoiding smoking and limiting exposure to pollutants where possible also protects lung tissue [4].
Posture plays a major role. Slouching can restrict lung expansion, while upright posture gives the lungs more room to work. Hydration and regular physical activity help keep the airways clear and functioning efficiently. Anyone experiencing persistent breathing difficulties should speak with a healthcare professional.
How to support healthy kidneys
The kidneys filter waste, balance fluids, regulate electrolytes, and support overall metabolic health [1]. Keeping the kidneys healthy has a positive impact on energy, digestion, and long-term wellness.
Hydration is the most important daily habit for kidney function [1]. Drinking enough water helps the kidneys filter waste effectively and maintain fluid balance. Reducing excess salt, sugary drinks, and heavily processed foods can also support kidney health, as these foods may place additional strain on the kidneys [5].
Staying active supports circulation, which helps the kidneys function efficiently [2]. Routine check-ups are beneficial for individuals with kidney concerns or chronic conditions such as diabetes or hypertension. Preventative screenings can also help people without symptoms monitor their kidney function over time [4].
How to support healthy bones and muscles
Strong bones and muscles are essential for balance, posture, and mobility [2][6]. They also provide stability as you age. Both upper and lower body strength play important roles in daily movement and long-term independence.
Regular strength exercises such as squats, resistance training, push ups, rowing movements, and lifting weights help maintain muscle mass and bone density [2][6]. Stretching and mobility work reduce stiffness, improve flexibility, and support healthy joints.
Complete amino acids help repair muscle tissue, while nutrients like calcium, magnesium, and vitamin D support bone strength [5]. Consistent movement reduces the risk of injuries, weakness, or reduced bone mass over time [6]. For those that want a greater understanding of their body’s capabilities, Sports Health Screening Packages are available to help aid you optimise your body.
How to support a healthy gut
The gut is at the centre of digestion, nutrient absorption, immunity, and even skin health [5]. A well-balanced gut helps improve energy levels, mood, and overall vitality.
Eating fibre rich foods supports healthy digestion and regular bowel movements. Drinking enough water helps move waste through the digestive system [1]. Limiting high sugar snacks and processed foods supports a healthier gut environment, while including probiotic foods such as yoghurt or fermented items can help maintain beneficial bacteria [5].
Signs of poor gut balance may include bloating, discomfort, irregular digestion, or fatigue. Slow and sustainable dietary changes, rather than strict resets or extreme diets, are the most effective way to improve gut health. Gut Microbiome tests can help you understand me about your body and allow you to know what nutrients you need to live a healthy life.
5 daily habits that help you build a healthier body
Daily routines have a significant impact on long term health [1][4]. Simple habits can strengthen your body, support your organs, and boost your energy.
- Drink more water throughout the day: Hydration supports digestion, organ function, and cognitive performance [1].
- Prioritise whole foods: Choose meals rich in vegetables, fruits, lean proteins, and healthy fats [5].
- Move your body regularly: Daily walking, stretching, or light activity keeps your joints and muscles engaged [2][6].
- Improve sleep quality: Aim for consistent sleep patterns to support energy, recovery, and hormone balance [1].
- Manage stress where possible: Mindfulness, breathing exercises, or short breaks can help reduce stress levels [1].
Consistency matters more than perfection. These simple habits can form the base of a balanced, healthy lifestyle.
How Smart Salem supports your health journey
Smart Salem offers advanced diagnostic services and DHA approved preventative screenings to help you understand your current health status [4]. These screenings can identify nutrient deficiencies, organ stress, inflammation, or early imbalances before symptoms appear.
Tests such as vitamin and mineral checks, hormone assessments, Bbody Ccomposition Aanalysis, and comprehensive health panels give you clear insight into how your body is functioning. These personalised results make it easier to build targeted wellness plans that support long term health.
Smart Salem’s fast, modern, and technology driven facilities make preventative care simple, accessible, and efficient for anyone looking to improve or maintain their health.
FAQs on how to get healthy
What are the first steps to getting healthier?
Start with simple changes such as drinking more water, getting enough sleep, and adding more movement to your day.
How long does it take to notice improvements in overall health?
Many people begin to feel improvements within 2 to 6 weeks, depending on their habits and routines.
What daily habits make the biggest difference to long term wellbeing?
Hydration, movement, sleep, balanced nutrition, and stress management all play major roles.
How do I build a balanced routine for my body and mind?
Choose habits that you can maintain consistently and add small changes gradually.
Can nutrition alone improve my energy and skin health?
Nutrition plays an important role, but hydration, sleep, and stress levels also influence skin, energy, and overall wellness.
How often should I get health screenings to monitor my progress?
Annual or twice-yearly check-ups can help track your health and detect issues early.
