How to Take Charge of Your Health: Simple Habits That Matter

Taking better care of yourself can feel overwhelming.

Drink more water. Eat this. Don't eat that. Exercise more. Sleep eight hours. Take this supplement. Avoid that ingredient.

The advice never seems to stop.

But after more than four decades working with patients, Chiropractic Physician and Functional Medicine practitioner Dr. Steve Troeger believes better health doesn't have to begin with a complete overhaul of your life.

It can begin with awareness.

What are you eating?

How are you moving?

Are you sleeping?

What are you exposed to every day?

How are you handling stress?

And perhaps most importantly: are you paying attention to what your body is telling you?

Here are some of the everyday principles Dr. Troeger encourages people to consider as they become more active participants in their own health.

1. Start With Water

Water isn't exciting, trendy or complicated—but hydration is essential to normal body function.

Dr. Troeger encourages people to make drinking water part of their daily routine. Carrying a reusable bottle can make something incredibly simple much easier to remember.

He also encourages people to think about the quality of the water they're drinking and to research filtration options that make sense for their homes, budgets and local water quality.

The goal isn't perfection.

It's awareness.

2. Pay Attention to What Goes Into Your Body

Walk through a grocery store and you'll encounter thousands of products competing for your attention.

The front of the package is marketing.

The back tells you what's actually inside.

One of Dr. Troeger's simplest recommendations is to start reading labels.

Look at the ingredient list. Look for added sugars. Compare similar products. Learn which foods work well for your individual needs and which don't.

You don't have to memorize hundreds of ingredients.

You simply have to start asking questions.

3. Eat More Food That Looks Like Food

There's a major difference between eating an apple and eating an apple-flavored snack made from a long list of ingredients.

Dr. Troeger encourages people to build more of their diet around recognizable, minimally processed foods.

One easy strategy is to spend more of your grocery trip around areas containing produce, proteins and other basic foods rather than allowing highly processed convenience foods to make up most of your cart.

Again, this doesn't require perfection.

It requires intention.

4. Question Mindless Snacking

Sometimes we eat because we're hungry.

Sometimes we eat because we're bored.

Or stressed.

Or tired.

Or watching television.

Or because there's food sitting in front of us.

Before automatically grabbing another snack, Dr. Troeger suggests stopping and asking what your body actually needs.

Try drinking some water.

Give yourself a few minutes.

Then ask yourself again: Am I actually hungry?

That small pause can turn an automatic habit into a conscious decision.

5. Move Your Body

Dr. Troeger puts this one simply:

The best exercise is the one you'll actually do.

You don't need to love running.

You don't need an elaborate gym routine.

Walk. Swim. Lift weights. Garden. Bike. Dance. Hike.

Regular physical activity supports cardiovascular health, strength, mobility, mood and healthy aging.

The goal is to find movement that can become part of your life rather than punishment you endure for a few weeks.

Motion matters.

6. Learn How to Breathe

Breathing happens automatically, which makes it easy to overlook.

Dr. Troeger encourages people to become more aware of their breathing patterns and practice slow, comfortable diaphragmatic breathing.

Try lying on your back with your knees bent. Place a hand over your abdomen and notice what happens when you inhale.

Breathing exercises can also provide an opportunity to slow down, focus and step away from the constant stimulation of everyday life.

7. Make Sleep a Priority

Sleep isn't optional maintenance.

Adults generally need approximately seven to nine hours of sleep each night, although individual needs vary.

Quality sleep supports physical recovery, cognitive function, emotional health and numerous other biological processes.

Dr. Troeger recommends working backward from the time you need to wake up and creating a bedtime that gives you an adequate opportunity to sleep.

Your nighttime routine matters, too.

Consider turning down the lights, stepping away from upsetting news or endless scrolling, reading something relaxing or listening to calming music.

Give your brain permission to end the day.

8. Spend Some Time Outside

There's something remarkably simple about stepping outside.

Natural light, movement and time outdoors can all play roles in well-being.

Morning light exposure in particular can help support the body's circadian rhythm.

Dr. Troeger encourages people to get outside, move and reconnect with the natural world.

Walk through the grass.

Garden.

Sit outside with your coffee.

Take a walk after dinner.

Sometimes healthy habits don't require buying anything at all.

9. Pay Attention to Your Environment

Health isn't only about food and exercise.

We interact with countless products and substances every day—from cleaning supplies and personal-care products to plastics, household materials and lawn products.

That doesn't mean living in fear of everything around you.

It means becoming a more informed consumer.

Read labels.

Research products.

Use appropriate ventilation and follow safety instructions.

And when practical alternatives exist, decide whether they're a better fit for your household.

Awareness gives you choices.

10. Know Your Health Numbers

Dr. Troeger also encourages people to become more engaged in conversations about their own health data.

Blood glucose, cholesterol measures, triglycerides, blood pressure and other laboratory values can provide useful information when interpreted in the context of your individual health.

Depending on your medical history and risk factors, your healthcare professional may recommend additional testing.

Ask questions.

What does this result mean?

Has it changed?

What could be contributing to it?

What can I do about it?

Being involved in your healthcare doesn't mean replacing your healthcare professional.

It means becoming a participant in the conversation.

11. Don't Ignore Persistent Problems

Bodies get sore.

We fall.

We overdo things.

Minor aches and injuries often improve.

But persistent or worsening pain, loss of function or other concerning symptoms deserve attention.

Dr. Troeger's message is straightforward: don't normalize something simply because you've lived with it for a long time.

Seek appropriate evaluation when something isn't improving or doesn't feel right.

12. Your Mindset Is Part of Your Health

Some of Dr. Troeger's favorite "vitamins" can't be purchased at a pharmacy.

Vitamin P — Purpose

Vitamin H — Hope

Vitamin G — Gratitude

Vitamin S — Sunshine

Vitamin O — Organization

Vitamin L — Love

Vitamin F — Forgiveness

Vitamin T — Thankfulness

Vitamin R — Rest

Vitamin M — Mindfulness

It's a reminder that health isn't limited to calories, laboratory tests and exercise.

Relationships matter.

Stress matters.

Purpose matters.

Rest matters.

How you speak to yourself matters.

13. Think About the Whole Person

Dr. Troeger's approach views health through several interconnected areas: physical, nutritional, emotional, neurological and spiritual well-being.

Whether or not you use those exact categories, the larger idea is worth considering.

We're not collections of unrelated body parts.

Sleep can influence mood.

Stress can influence behavior.

Nutrition can influence energy.

Physical activity can influence mental well-being.

Relationships can influence stress.

One part of life often affects another.

The Most Important Health Tip: Start

Perhaps the most powerful idea in Dr. Troeger's list has nothing to do with food, exercise, supplements or laboratory testing.

It's this:

The best time to start taking better care of yourself may have been years ago. The next best time is today.

You cannot change the decisions you made 10 years ago.

You can make a different decision at lunch today.

You can take a walk tonight.

You can go to bed earlier.

You can schedule the appointment you've been putting off.

You can drink the water.

You can read the label.

You can ask the question.

Better health doesn't require changing everything by tomorrow.

Start with one thing.

Then keep going.

Keep the Conversation Going

Health is personal, complex and constantly evolving—and we believe people deserve opportunities to ask questions, hear different perspectives and become more informed about their own health.

Join us for the 5th Annual Secrets in Healthcare Conference, November 20–21, 2026 at Big Cedar Lodge near Branson, Missouri.

Spend two days learning, asking questions and exploring new perspectives on health and wellness.

Purchase tickets now: www.secretsinhealthcare.com

This article is intended for educational purposes only and is not a substitute for individualized medical advice, diagnosis or treatment. Talk with an appropriate qualified healthcare professional about your individual health needs.