Optimal health is more than just avoiding sickness. It’s a balance of sleep, energy, digestion, and dozens of systems working in sync. This guide breaks down 13 proven indicators of good health—and how you can track or improve each one naturally at home.
1. Restful and Consistent Sleeping Patterns
Tracking restful sleep naturally is essential for energy, mood, metabolism, and brain performance. Here’s what to watch:
Indicators of healthy sleep:
- Falling asleep within 20 minutes
- Sleeping through most of the night
- Waking up refreshed
- Staying alert during the day
How to track restful sleep naturally:
- Use a sleep journal: Record bedtime, wake time, and alertness.
- Measure HRV and breathing each morning using apps or wearables.
- Create a sleep-friendly routine: Reduce blue light, lower room temp, use wind-down cues.
- Try natural sleep tracking apps: Look for manual input or non-wearable options.
Download: Free printable sleep tracker chart (PDF)
Related post: Learn more in “Resting Heart Rate Healthy Range: What It Is & How to Measure”
2. Good Energy Levels Throughout the Day
Stable energy levels indicate balanced hormones, quality sleep, hydration, and steady blood sugar.
How to improve daily energy:
- Eat whole foods rich in fiber and protein
- Hydrate throughout the day (2–3 L recommended)
- Include light movement or walking breaks
- Log your energy in a morning-noon-evening tracker
- Prioritize sleep quality and consistency
3. Regular, Healthy Bowel Movements
Digestive health is one of the most overlooked health markers. It’s also one of the easiest to track.
How to improve bowel movements:
- Eat 25–30g fiber daily (fruits, legumes, oats)
- Stay hydrated
- Walk daily to aid digestion
- Track consistency using the Bristol Stool Chart
- Limit processed foods and excessive dairy
4. A Healthy Urinary System
A healthy bladder means clear, odorless urine, no discomfort, and proper frequency (every 3–4 hours).
At-home tips for urinary health:
- Drink clean water—not just tea or soda
- Reduce bladder irritants (caffeine, spicy food, alcohol)
- Do pelvic floor exercises (Kegels)
- Don’t “hold it” too long regularly
- Track urination timing and clarity for a week
5. Clear, Dewy Skin as a Sign of Wellness
Your skin can reflect inflammation, hydration, stress, and nutritional status.
How to maintain skin health naturally:
- Hydrate with at least 2 liters of water daily
- Eat antioxidant-rich foods: berries, greens, seeds
- Avoid sugar-heavy diets (see Forbes on sugar’s impact on skin aging)
- Sleep 7–9 hours consistently
- Apply SPF 30+ every day, even indoors
See more in: How Sugar Ages Our Skin
6. Healthy Hair Growth and Strength
Hair reflects your internal balance—especially iron, stress, and hormonal health.
What helps with natural hair health:
- Focus on a balanced diet: iron, zinc, biotin, and protein
- Manage stress and get 7+ hours of sleep
- Massage your scalp weekly to stimulate follicles
- Avoid heat and chemical styling tools
- Consider a multinutrient supplement—not just biotin alone
Learn more: Is Biotin Enough? Why Hair Health Needs a Comprehensive Approach
7. Good Oral Health and Fresh Breath
Gum bleeding, bad breath, or buildup indicate poor oral hygiene and even internal inflammation.
Natural oral care checklist:
- Brush 2x daily with fluoride toothpaste
- Floss every night
- Scrape your tongue to reduce bacteria
- Use unsweetened mouthwash
- Drink water after meals to rinse acids
8. Regular Menstrual Cycles (for menstruating people)
Cycle regularity (every 24–38 days) reflects hormone balance, thyroid health, and stress response.
How to regulate periods naturally:
- Use tracking apps like Clue or Flo
- Ensure healthy body fat percentage (not too low)
- Sleep consistently and reduce sugar
- Move daily with moderate exercise like yoga or walking
- Avoid overexercising without recovery
9. Sharp Brain Function and Memory
Your brain thrives on sleep, challenge, blood flow, and fuel.
Brain health boosters:
- Learn new things regularly (language, game, skill)
- Eat omega‑3s from fish, walnuts, chia seeds
- Stay active (even walking increases brain-derived neurotrophic factor)
- Sleep deeply
- Meditate 10 minutes a day
10. A Healthy Heart You Can Measure at Home
Heart health is measurable through blood pressure and resting heart rate.
How to check and improve it:
- Resting Heart Rate Healthy Range:
- Adults: 60–100 bpm
- Athletes: 40–60 bpm
- Measure first thing in the morning (manual, smartwatch, smart scale)
- Do cardio 3x a week
- Lower stress and eat unsalted, fiber-rich foods
- Sleep well and quit smoking
- Use fitness apps or pulse oximeters for tracking
Explore more in: Resting Heart Rate Healthy Range
11. A Strong Immune System That Recovers Fast
A healthy immune system means fewer sick days and faster recovery.
Ways to boost immunity naturally:
- Sleep 7–9 hours
- Eat a diverse, plant-rich diet (probiotic foods, fiber, citrus)
- Get sunlight for vitamin D
- Reduce chronic stress
- Stay hydrated and wash hands often
12. Clear Vision and Healthy Eyes
Tired, dry, or blurry eyes can point to tech overuse or nutrient gaps.
How to support eye health:
- Follow the 20-20-20 rule (every 20 minutes, look 20 feet away for 20 seconds)
- Get yearly eye exams
- Take breaks from screens
- Eat vitamin A-rich foods (carrots, leafy greens, liver)
13. Strong, Resilient Bones
Bone health determines how well you’ll move and recover as you age.
How to support bones naturally:
- Weight-bearing exercise (squats, stairs, walking)
- Get calcium from leafy greens, seeds, dairy
- Ensure vitamin D from sunlight or supplements
- Avoid smoking and excessive alcohol
Read more: Role of Calcium in Bone and Joint Health
Track Health from Home – No Equipment Needed
You don’t need a doctor’s visit to get started. Most of these health indicators can be checked with:
- A mirror
- A notebook
- A tape measure
- Free apps and online charts
- Smart scales or basic fitness wearables (optional)
For more health tracking from home, check this related guide:
👉 Can My GP Weigh My Baby and Other Common Health Visitor Questions Answered
