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We often read conflicting advice on wellness. Quick fixes and fads may do little for our health, and some even prove harmful.

Dr. Wynne Armand, a primary care physician at Harvard-affiliated Mass General Brigham healthcare in Boston, recommends five simple habits to boost health and wellness in everyday life. We can all try to work these healthy habits into our daily routines.

Bring mindfulness into your day

Worrying too often about the past or future is rarely helpful. The too-frequent release of stress hormones affects our heart, brain and sleep, all of which have downstream consequences for our health.

Mindfulness and meditation are overlapping techniques proven to ease stress, improve sleep and enhance concentration.

Practicing mindfulness — whether simply by appreciating nature on a walk or using apps like Calm and Headspace — anchors you in the present moment. This can calm anxiety, improve focus and concentration and amp up positive feelings.

When applied to eating, mindfulness may help with weight loss by encouraging people to slow down to savor meals.

Meditation knits together body and mind by focusing on sensations, such as breathing, images or a repeated word or phrase.

One exercise that works equally well is “box breathing” (e.g., inhaling for four seconds, exhaling for four seconds). The rhythmic pattern of breathing helps regulate the nervous system, reining in anxiety and stress, lowering heart rate and blood pressure and boosting mental focus.

Prioritize sleep

Sleeping poorly can take a toll on your health over time. Restful sleep supports the immune system, helps control weight and aids physical well-being, mental well-being, memory, judgment and other cognitive functions. It may even extend longevity.

To sleep well, get some exercise, set regular bedtime and wake-up times, avoid caffeine in the afternoon and evening and large meals and alcohol before bedtime, and turn off screens at least 30 minutes before going to bed.

Most adults need at least seven hours per night. However, sleep quality (a measure of refreshing, uninterrupted sleep versus tossing and turning) may be more important than nailing seven hours. And it’s worth noting that too much sleep — nine hours or more in one analysis of multiple studies — is linked to higher risk for early deaths.

If you have trouble falling asleep, wake repeatedly at night or often feel tired during the day, talk to your doctor.

Eat real, whole foods

A wealth of evidence shows that diets rich in vegetables, fruits, legumes and pulses like lentils, peas and beans — and minimally processed foods — support longevity and vitality.

Plant-based and plant-forward diets are better for our health: Research links them to lower rates of heart disease, certain cancers and chronic illnesses like diabetes and obesity. They’re better for the planet too.

When foods are processed, their health and nutritional value decline, partly due to additives.

“Industries are adding ingredients like excess salt, sugar, artificial sweeteners, colorings and other chemicals that may be unhealthy or trigger reactions in the brain to keep us craving more,” Armand said.

Move more, sit less

The hurry of life often short-circuits opportunities to be active. Instead of thinking, “What saves me time?” we can ask, “What keeps me mobile, flexible and functioning well?”

Exercising for a 30-minute block once daily is great, but you may reap even greater health and well-being benefits if you seek out ways to stay active throughout the day.

“Stop thinking about efficiency and think instead about pleasurable or creative ways to keep your body active,” Armand suggested.

Of course, many people experience mobility challenges due to age, illness or accident. Look for opportunities that suit your needs or move beyond your comfort zone, possibly through adaptive sports such as chair yoga.

Protect your body from everyday toxins

Air pollution, microplastics and forever chemicals known as PFAS (perfluoroalkyl and polyfluoroalkyl substances) are difficult to dodge in modern life. Breathing in tiny particles (called particulate matter) or ingesting microplastics and harmful chemicals affects your health in many ways.

These tips can help you reduce potentially harmful exposures:

• Use a water filter to reduce your exposure to PFAS, microplastics and other contaminants.
• Swap out kitchen plastics with glass (such as mason jars), stainless steel water bottles and lead-free dinnerware.
• Run an air purifier with a MERV 13 or higher filter when wildfire smoke or pollution is at an unhealthy range, particularly for people who are most vulnerable, such as children, older adults and those with lung disease.
• Vent gas stoves when cooking. Opening windows can also help. Better still, cook as much as you can using electric or induction appliances.

Francesca Coltrera is editor of Harvard Health Blog.

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