The seven ‘Ws’ for a healthier life
The path to a healthier life may seem daunting and nearly half of Americans who set New Year’s resolutions give up by February, according to a 2025 poll.
But UCLA Health nephrologist Dr. Niloofar Nobakht says it could be as easy as committing to seven steps she calls the “The Seven Ws of Wellness.” The Ws offer protection from heart and kidney disease, diabetes and obesity, among other benefits.
While nearly all of the Ws are fairly easy to guess – “water intake,” “weight,” and “what to eat,” “wake and sleep hygiene,” “walking” and “working out” – you might not have known that one stands for “waltz.”
“I play music, and I’ve noticed that on the days I play the piano or listen to pieces such as a waltz, I function more effectively at work,” said Nobakht.
“It is very beneficial to engage with music, dance, creativity and joyful activities that enhance mood, reduce sympathetic stress responses and strengthen brain-body connections.”
Countless studies over the past two decades support Nobakht’s assessment. Music has been shown to help treat symptoms of anxiety and depression, which are risk factors for premature death, according to Yale Medicine.
It can improve brain health and cognition, resulting in an elevated ability to learn new things than those who hadn’t listened to music, according to Harvard researchers.
It’s also used to treat patients with Alzheimer’s disease, even helping people at memory care centers to speak again.
That has to do with how music triggers the brain, activating nearly all regions of the brain and leading to the production of “happy” hormones like dopamine and serotonin.
But there’s one genre of music that reigns supreme. Classical music with structure has been shown to regulate the nervous system, according to Nobakht.
“Listening to music – especially pieces with defined rhythm and tempo such as the waltz – can impact mood and the autonomic nervous system by engaging widespread brain networks that regulate emotion and bodily functions,” she explained.
Mental health is a big part of physical health, which is why worry – or stress management – is also top of mind, for Nobakht.
Nearly half of Americans are stressed at least once a week and 16 percent are stressed every day, according to 2025 research from The Ohio State University Wexner Medical Center.
Chronic stress is a known risk factor for heart disease, cancer, anxiety, depression and gastrointestinal issues. Stress hormones cause harmful inflammation that help cancer cells grow, according to the MD Anderson Cancer Center.
But reducing stress levels using breathing exercises, do yoga or meditation, making art or listening to music can help to reduce risk and lower blood pressure.
“Mindfulness and meditation can positively influence the autonomic nervous system and contribute to brain, cardiovascular, kidney and metabolic health,” said Nobakht.
If yoga and tai chi aren’t quite your speed, there are boons to moderate or higher intensity exercises, as well, such as brisk walking.
For optimal health, the Centers for Disease Control and Prevention recommends adults get 150 minutes of moderate exercise each week, and perform activities to strengthen their muscles for at least two days.
“Beyond metabolic effects, aerobic exercise supports brain health by increasing cerebral blood flow, oxygenation and enhancing cognitive performance and mood, offering protection against cognitive decline and dementia,” Nobakht said.
Getting enough sleep at night is also crucial to lowering Alzheimer’s risk. Not getting the recommended seven hours has been linked to a higher risk of developing harmful plaques in the brain that are hallmarks of the most common form of dementia.
But what kind of sleep you get also matters.
Deep sleep helps support memory, regenerate cells, restore energy, promote tissue and bone growth, increase blood flow to muscles and strengthen immune health, according to UCLA Health.
Without it, we experience increased mental health disorders, chronic diseases and interrupted hormonal and metabolic processes.
Setting a sleep schedule, waking up with the sun, exercising during the day and not drinking caffeine or alcohol in the evening can help ensure you get the best sleep, according to Nobakht.
“Consistent sleep/wake rhythms, restoring sleep quality and protecting circadian health are essential for hormonal balance, metabolic health, appetite regulation, immune resilience and emotional well-being,” she said.
Nutrition and hydration make up the last three Ws: weight, water intake and what to eat.
Eating balanced and nutritious meals rich in protein, fiber, vitamins and essential minerals and drinking the recommended amount of water a day helps to regulate all areas of our health.
Our bodies are made up of around 60 percent water, which helps keep a stable core temperatures, lubricates joints and protects organs and tissue, according to the Mayo Clinic.
Men need 15.5 eight-ounce cups of water a day, while men need 11.5 cups, the clinic says.
And, limiting the consumption of sugary, salty and fatty processed foods in your diet and leaning on a variety of fruits, lean protein, vegetables, low-fat dairy, nuts and legumes keeps our hearts and kidneys healthy – and helps us maintain a healthy weight.
“Maintaining a healthy body weight substantially reduces the risk and progression of obesity-related conditions such as type 2 diabetes, cardiovascular disease and chronic kidney disease,” Nobakht says. “Other benefits can include lower blood pressure, reduced risk of heart attacks and lower vascular risk factors linked to dementia and age-related cognitive decline.”
