This content is for informational and educational purposes only. Always consult a qualified healthcare provider.
Last Updated on April 22, 2026 by Grace Oluchi
Watching someone you love make choices that are hurting them, poor sleep, too much junk food, no exercise, ignoring warning signs, can be genuinely frustrating. You want to help. But how you help matters enormously.
📋 Table of Contents
The uncomfortable truth about unsolicited advice
Most people resist being told what to do with their bodies. Even when the advice is correct, and well-intentioned, it often makes them become defensive, rather than to want to change, especially from family members, who you’ve known and have known you for so long. Research on behaviour change consistently shows that asking questions works better than giving advice. This comes from a therapy technique called motivational interviewing, and the principle is simple, when someone arrives at their own reasons for change, those reasons are far more durable than ones someone else gave them.
Instead of “you should exercise more,” try: “How have you been feeling lately? Do you feel like you have enough energy for everything you’re trying to do?” Let them talk. Let them notice what they already feel. Your role is to ask questions and listen, not try to convince them.
What to do when someone is open to help
Encourage healthy meals
If you notice that they usually eat unhealthy foods, advise them to go for healthy options.
Such as:
- Meats
- Fish
- Eggs
- Whole-grain bread
- Sweet potatoes
- Rice
- Yams
- Olive oil
- Avocado
- Beans
If you want to help out more, create meal plans for them.
- Sometimes a little help goes a long way.
Also, educate them about mindful snacking by teaching them,
- the benefits
- and how to do it.
It’s not bad to snack; it’s how you snack that matters.
Poor snacking habits tend to ruin good eating habits.
Which is why you should discuss the benefits of mindful snacking.
Exercise
Start by creating short workout routines, like
- 7 minutes core training
- 10 minutes of bodyweight training
- 15 minutes of home weight training
- Or dance workouts
When it’s short, it’ll prevent them from feeling overwhelmed.
Then, as time goes on, you can increase the duration and intensity of the workouts.
However, if you can’t always work out with your friends and family, try going online.
Don’t leave them hanging.
You could help them stay motivated by:
- Sharing workout videos they can follow by themselves ( like YouTube)
- Send a written workout plan to them on the social apps you communicate with.
- Or make a short workout video of yourself and send it
They will see the effort you’re making, and it can ginger them up.
- And appreciate you a lot.
It is also a way to stay consistent and be motivated to keep going.
Show the importance of health checkups
Health checkups and screenings can help them detect potential health problems.
- Before they become BIG problems.
Remind them to set appointments with a doctor.
- Or you do it for them if you can.
Detecting illnesses in their early stages can make it easier to get treated.
Talk about diseases and risks
Chat with them about serious health problems and their risks.
Such as:
- Stroke
- Heart attack
- High blood pressure
- Diabetes
- High-cholesterol
- Anxiety and depression
- Cancers
- Reproductive issues
When they understand diseases and their risks, it can encourage them to adopt healthy habits.
- And improve their way of life.
Importance of sleep
Give them tips on how to sleep better at night.
Such as
- Keeping their room dark, quiet, and cool
- Taking a warm bath in the evening
- Avoiding heavy meals before bedtime
- Reading or meditation to relax
- Staying awayfrom screens for an hour or two before bedtime
Hydration tips
Don’t just tell them to “drink more water”
- Make it fun and easier.
Drinking plain water might sound uninteresting.
- Or boring
Suggest drinking water with fruits and herbs.
Or even vegetables.
Examples:
- Cucumber and mint water
- Berries in water
- Lemon water
- Lime water
The water tastes better, which can encourage them to drink more.
Also, recommend reminders or apps to help track their water intake.
- It’ll make it feel like a fun activity and not a chore.
Additional ways you can help your family and friends live healthier
- Teach them to practice gratitude every day
- Have digital detox sessions
- Create a no-complaint time, like during family dinners, the living room, or certain hangout days
- Encourage them to step out of the house sometimes and connect with their community
