By Emily Royal Wellness 03.08.2026

The 3 Habits Doctors Say Matter Most for Your Health

Because a well-rounded lifestyle doesn’t need to be complicated.

The seemingly never-ending optimisation of self can be overwhelming. Even if you're lucky enough to be generally healthy, it sometimes feels like you should be doing more (or doing better).

It can be easy to get caught up in obscure wellness techniques, but there are really only three things you need to do to stay healthy. According to Sydney-based family doctor Sam Saling, the secret to maintaining good health is simple:

"The best way to stay healthy and avoid getting sick," says Dr Sam, "is to live a well-rounded life."

From Western medicine to the more holistic approach central to many Eastern philosophies, a well-rounded life boils down to three things: good sleep, good food and a good amount of vitamin D.

But if it's so simple to stay healthy, why can it feel so challenging?

“Living a well-rounded life is simple in theory, but it can sometimes mean making hard decisions, such as prioritising self-care over other tasks," she explains. "But lowering your stress levels is essential for your mental, physical, and emotional health."

She adds: "Holistically, we know that stress can have an effect on all body systems, so it can be effective to get back to basics and focus on your sleep, your diet and your vitamin D intake."

Keep reading to discover the three things you need to do to stay healthy in 2026 and beyond.

1. Sleep well

"Sleep is fundamental for our immune system, and provides restorative time for our body to rest and heal," says Dr Sam.

It's true – getting roughly eight hours of sleep at night can go a long way to supporting your overall health and well-being, and keep infection and illness at bay.

"Poor sleep hygiene is one of the worst things you can do for your general health. You're setting yourself up to fail! I see fatigue so commonly, often due to bad sleep hygiene, with excessive screen time the driving factor. This leads to people being run down and sick. Practising good sleep hygiene is the best way to boost your health."

2. Eat well

Nourishing, nutrient-rich food is vital to a well-rounded life. It's all about diversity, and plenty of fruits and vegetables – as much as you want, for the most part, according to Dr Sam.

"A diet rich in vitamins and minerals, including lots of fruit and vegetables, is essential to support a healthy immune system," she says.

"Animal proteins are also rich in zinc, which is excellent for immune cell functioning. Fresh, frozen, organic, supermarket bought – it's all good for you. High in vitamins, nutrients, and fibre, which are all important for our health."

3. Get some sun

"Studies have shown that vitamin D is associated with healthy immune cells," Dr Sam says.

"We get our vitamin D from sunlight, and it is advised that ten minutes of sun exposure is enough to maintain adequate levels, sometimes more in winter months."

She continues: "This does not mean everyone needs to have vitamin D testing. One way to support your vitamin D levels is to ensure regular sun exposure (with sun-safe slip/slop/slap precautions, of course!). Some people may require vitamin D supplements, but it is best to speak to your GP about this first."

When it comes to relying on supplements, Dr Sam says many of the companies that manufacture them promise health benefits beyond what you can get from a well-rounded lifestyle.

“I think the boom in the supplement industry is a big detriment to our health," she explains, "as people rely on pills and powders for a quick fix rather than the often-harder process of preparing healthy meals, exercising regularly, avoiding alcohol and drugs, and getting eight hours of sleep. What people don't realise is that we excrete most of these excess substances rather than absorb them. So, they're useless the majority of the time."

"Generally, following the principles of getting enough sleep, eating a healthy diet, and regular exercise and sunlight is recommended for all people of all ages," says Dr Sam.

"Vitamin D levels can fall particularly low in people who have minimal skin exposure to sunlight. Other disorders can also affect immunity simply because they affect absorption of nutrients maintaining your wellbeing, such as undiagnosed coeliac disease."

This article is intended for general informational purposes only and is not a substitute for individualised health advice. If you have any concerns about your sleep or well-being, your first port of call should be your GP, who will be able to advise you on a correct treatment plan.