DUBAI, United Arab Emirates (CNN) — Scientists know the recipe for better health consists of good habits like sleeping longer, eating better, exercising, socializing and reducing stress.

Get enough sleep

Not only does a poor night’s sleep affect your focus during the day, but as CNN reported earlier this year, not getting enough sleep increases your risk of mood swings, asthma, stroke and early death.

The US Centers for Disease Control and Prevention recommends that adults get at least seven hours of sleep each night, but the quality of sleep is also important.

Research shows that it’s important to set a bedtime and wake-up schedule, have a nighttime routine that tells your brain it’s time for bed, keep your bedroom dark and cool, get away from screens early, and not get the best quality sleep. Staying in bed if you feel sleepy means you have trouble sleeping.

Eat well

According to numerous scientific studies and annual US News & World Report rankings, people should follow a Mediterranean diet.

The Mediterranean takes an approach to eating that is characterized by cooking simple, plant-based meals, where the main foods for each meal are fruits and vegetables, whole grains, beans and seeds, less nuts, and more emphasis on extra-virgin olives. Oil. Fats other than olive oil, such as butter, are rarely consumed, and sugar and refined foods are reserved for special occasions.

Several studies have found that the Mediterranean diet can reduce the risks of diabetes, high cholesterol, dementia, memory loss, depression and breast cancer.

Exercising

Scientists have long known that exercise is good for physical health, but research shows that it’s also important for a healthy mind.

The U.S. Department of Health and Human Services recommends that people ages 18 to 64 get at least 150 minutes of moderate physical activity or 75 minutes of vigorous physical activity per week, and do muscle-strengthening activities at least twice a week.

The good thing is that even if you don’t reach that goal right now, dedicating some time to it will help you. Research published earlier this year showed that 11 minutes of exercise a day can reduce your risk of developing cancer, cardiovascular disease or premature death.

Take time to get used to it

Many people place too much emphasis on certain health behaviors, which are often seen as more related to the physical, but social and emotional factors also deserve our attention.

According to recent research, good, strong friendships are key not only to reducing our stress levels and improving our emotional well-being, but also to improving markers of our physical health.

Experts suggested that people should improve this health sector by investing more in social consciousness.

They also emphasized the importance of prioritizing friendships in your daily routine, whether it’s texting a friend you haven’t talked to in a while, meeting someone new every month, hosting a dinner party, or joining a class.

Workplace expert Adam Smiley Bozolski told CNN earlier this year that making strong connections an important part of your life by cultivating small friendships and prioritizing these relationships can lead to more happiness, support and less stress.

Bozolsky, author of Friendship in the Age of Loneliness: A Hopeful’s Guide to Connection, added, “You realize that someone is your true friend during times of suffering, such as illness, job loss, mistakes, breakups, stress, or grief.”

Reduce stress

No matter how tough you are, stress makes it worse.

Of course stress triggers the body to fight or flight, which raises cortisol levels. According to the Cleveland Clinic, elevated levels of cortisol can worsen health conditions such as heart disease, diabetes and chronic digestive problems.

Stress, anxiety, irritability, insomnia, substance abuse, chronic hopelessness, anxiety and more can also cause or contribute.

Therefore, a balanced diet, good sleep, exercise and social support can help reduce stress. It can also guide you to discover breathing and meditation techniques.

It’s important to add to these habits by making small changes that you can control over the long term.