Note (October 2026): An earlier version said people are depressed mainly because they do not take care of themselves. According to the World Health Organization, depression results from a complex mix of social, psychological and biological factors, and effective treatment exists.
The simplest ways to improve your lifestyle and smile are everyday habits: eat at least 400 grams of fruit and vegetables a day and limit free sugars (WHO guidance), stay active for at least 150 minutes a week, keep a regular sleep routine, spend time with people you care about, and brush with fluoride toothpaste twice a day for about 2 minutes.
Key Takeaways
- The WHO recommends at least 400 grams of fruit and vegetables a day for everyone over 10 and keeping free sugars below 10% of daily energy (about 50 grams on a 2,000-calorie diet).
- Adults are advised to get at least 150 minutes of moderate-intensity physical activity a week; the WHO says 31% of adults worldwide do not.
- Loneliness affects about 1 in 6 people worldwide, according to the WHO Commission on Social Connection (2025), and strong social ties are linked to longer life.
- For a healthy smile, the NHS advises brushing twice a day for about 2 minutes with fluoride toothpaste and spitting rather than rinsing afterwards.
- Smiling may lift mood slightly, but research finds the effect small and variable; it does not replace treatment for depression.
Personal development should be the focus of each and every individual. Low mood and depression have many causes: according to the World Health Organization (WHO), depression results from a complex interaction of social, psychological and biological factors, so self-care alone is not a cure. Everyday habits can still support overall well-being, and the WHO lists self-care such as exercise, regular sleep and staying connected as helpful alongside treatment. Small, consistent changes to daily habits are the most practical place to start.
There are many practical ways to improve the quality of your lifestyle. They range from eating better and staying active to looking after your teeth and the people around you.
Eat healthy
Eating a healthy diet is one of the most effective everyday habits for long-term health. According to the WHO, unhealthy diets are a major risk factor for disease and disability, and healthy diets help protect against malnutrition and noncommunicable diseases.
Focus on eating more fruit and vegetables: the WHO advises at least 400 grams a day for everyone older than 10. Limit free sugars to less than 10% of daily energy intake, about 50 grams (12 level teaspoons) on a 2,000-calorie diet. Sugary fizzy drinks are a common source of free sugars, which also feed tooth decay. Engaging in unhealthy habits such as alcohol consumption and smoking can be bad for your lifestyle.
Dr. Kellyann Bone Broth is a commercial line of bone broth products associated with Dr. Kellyann Petrucci, whose company sells diet plans built around bone broth and collagen. Her description as a renowned naturopathic physician and bestselling author is a marketing claim that has not been independently confirmed here. Bone broth is optional: no single product is needed for a healthy diet, and the WHO bases its advice on a varied diet of minimally processed foods.
Develop reading habit
Reading is one of the most productive habits any person can have. This is because you get to know hundreds of things. Such a habit enables you to obtain knowledge in different areas.
Reading regularly is one of the simplest ways to keep learning throughout life. Many books have the potential to transform your perspective about life. However, it is advisable that you read books belonging to diverse topics to get more exposure.
Spend time with whom you love
In the digital era, many people spend a large share of their free time on social media. Heavy, passive scrolling can crowd out sleep, exercise and time with people, so it helps to set limits. The NHS suggests avoiding phones, tablets and computers for an hour before bed.
Instead, spend regular time with the people you care about. According to the WHO Commission on Social Connection report published in June 2025, strong social connections are linked to better health and longer life, while loneliness affects about 1 in 6 people worldwide and is linked to an estimated 871,000 deaths a year.
Can smiling help improve lifestyle?
A common question is whether smiling can improve mood and quality of life. The research answer is a cautious yes. The facial feedback hypothesis holds that facial expressions can influence emotions, but a 2019 meta-analysis in Psychological Bulletin (Coles, Larsen and Lench) found the effects on emotional experience are small and variable, and a 2016 multi-lab replication of the famous 1988 pen-in-mouth study did not reproduce its result.
Smiling may give a small lift to mood, but the evidence is modest, and smiling is not a treatment for stress, anxiety or depression.
Caring for your teeth matters too: according to the WHO, oral diseases affect nearly 3.7 billion people and are largely preventable. For people who want straighter teeth, orthodontic treatments such as invisalign (a brand of clear aligners made by the US company Align Technology) or traditional braces are options to discuss with a dentist or orthodontist. The following everyday steps help keep a smile healthy.
- One of the most effective ways is to focus on oral hygiene. The NHS advises brushing with fluoride toothpaste (at least 1,350 ppm fluoride for adults) twice a day for about 2 minutes, including last thing before bed, and spitting out rather than rinsing afterwards so the fluoride keeps working. Having healthy teeth means that you will also have a healthy smile. Visit a dentist for check-ups at the interval they recommend for your oral health, so problems are caught early.
- Teeth whitening methods are very effective when it comes to improving the quality of the smile. According to the NHS, whitening done at a dental surgery or with a dentist-supplied kit is the safest route. The effect is not permanent (it may last around 3 years), it lightens only natural teeth, not crowns, dentures or implants, and it is not done for people aged 17 or younger.
- As mentioned above, it is essential to avoid bad habits which can destroy your oral hygiene. This includes frequent sugary snacks and drinks, alcohol and tobacco, which the WHO links to oral disease.
The bottom line
These are simple, evidence-based ways to improve his or her lifestyle. Therefore, if you want a healthy lifestyle, then follow the above methods. Most importantly, do not forget to have a smile on your face which will effectively help in feeling good about yourself.
How Can You Improve Your Lifestyle Step by Step?
Improving a lifestyle works best as a few small, repeatable habits rather than a complete overhaul. The steps below follow official public-health guidance.
- Fix one meal first. Add a portion of vegetables or fruit to one meal a day, working toward the WHO target of at least 400 grams daily.
- Swap one sugary drink. Replacing a sugary fizzy drink with water cuts free sugars, which the WHO advises keeping below 10% of daily energy.
- Move most days. Build toward at least 150 minutes of moderate-intensity activity a week, such as brisk walking; the WHO says both moderate and vigorous activity improve health.
- Keep a regular sleep routine. The NHS says going to bed and getting up at similar times each day makes it easier to fall asleep.
- Schedule time with people. Put regular calls or meet-ups in the diary; social connection is linked to better health.
- Brush twice daily and see a dentist. Brush for about 2 minutes with fluoride toothpaste and keep up regular check-ups.
Healthy Habits at a Glance
| Habit | Official guidance | Source |
|---|---|---|
| Fruit and vegetables | At least 400 g a day for people older than 10 | WHO healthy diet fact sheet (January 2026) |
| Free sugars | Less than 10% of daily energy; 5% or less may bring extra benefits | WHO healthy diet fact sheet (January 2026) |
| Physical activity | At least 150 minutes of moderate-intensity activity a week for adults | WHO physical activity fact sheet |
| Tooth brushing | Twice a day, about 2 minutes, fluoride toothpaste of at least 1,350 ppm for adults | NHS |
| Sleep | Regular bed and wake times; no screens for an hour before bed | NHS Every Mind Matters |
| Alcohol and tobacco | Avoid or cut down | WHO |
Why Do Smoking and Alcohol Matter for Lifestyle and Smile?
Smoking and drinking alcohol harm both general and oral health. According to the WHO, tobacco kills more than 7 million people each year, including over 1.6 million non-smokers exposed to second-hand smoke, and damages nearly every organ in the body. The WHO also reports that around 2.6 million deaths were caused by alcohol consumption in 2019, the newest year in its alcohol fact sheet.
For the smile specifically, the WHO lists stopping tobacco use and reducing alcohol among the ways to prevent oral disease, and the NHS notes that smoking and drinks such as coffee, tea and red wine can stain teeth.
How Common Are Inactivity and Oral Disease?
Unhealthy habits are widespread, which is why small changes matter. The WHO estimates that 31% of the world’s adults, about 1.8 billion people, did not meet the 150-minute activity recommendation in 2022, up 5 percentage points since 2010. Oral diseases affect nearly 3.7 billion people, and untreated tooth decay in permanent teeth is the most common health condition worldwide according to the Global Burden of Disease 2021 study cited by the WHO.
When Should You Get Professional Help?
Lifestyle habits support well-being, but they are not a substitute for care. The WHO estimates that 5.2% of adults worldwide live with depression and states that effective treatment exists for mild, moderate and severe depression. Anyone with low mood that lasts for weeks should speak to a doctor or mental health professional; this site’s guide to signs you may be depressed and its overview of depression causes and treatment methods explain more.
For the smile, see a dentist if gums bleed or swell, a tooth hurts, or you are considering cosmetic work. Readers can compare common problems in this guide to the most common dental issues, and aligner users can read tips for getting the most out of Invisalign treatment. For better sleep habits, see why early to bed and early to rise still matters.
Frequently Asked Questions
What is the easiest way to improve your lifestyle?
The easiest way to improve your lifestyle is to change one habit at a time, such as adding vegetables to one meal, walking most days or keeping a regular bedtime. Small, repeatable changes are easier to sustain than a complete overhaul.
Does smiling really improve your mood?
Smiling may improve mood slightly. A 2019 meta-analysis published in Psychological Bulletin found the effects of facial expressions on emotional experience are small and variable, so smiling helps a little but does not treat depression or anxiety.
How often should you brush your teeth for a healthy smile?
The NHS advises brushing twice a day for about 2 minutes, with one session last thing before bed, using fluoride toothpaste. Spit out the excess afterwards instead of rinsing, so the fluoride keeps protecting the teeth.
Is professional teeth whitening safe?
According to the NHS, whitening at a dental surgery or with a dentist-supplied kit is the safest option. It is not permanent, may last around 3 years, works only on natural teeth and is not done for people aged 17 or younger.
How much exercise do adults need?
The WHO recommends at least 150 minutes of moderate-intensity physical activity a week for adults. Both moderate and vigorous activity improve health, and the WHO says regular activity reduces symptoms of depression and anxiety.
