In France, the “Mon bilan prévention” programme, rolled out in 2024, offers a free, personalised appointment to people in four age groups (18–25, 45–50, 60–65 and 70–75). It covers nutrition, sleep, physical activity, mental health, vaccinations and screening. Day-to-day health depends on habits built over time, not one-off efforts or costly solutions.
Sedentary behaviour and physical activity: two distinct issues to address separately
Most health prevention guides recommend moving more. It’s good advice, but incomplete. The French National Health Insurance Fund clearly distinguishes between physical inactivity (not meeting recommended activity levels) and sedentary behaviour (sitting or lying down for long periods while awake).
Exercising in the morning does not offset the effects of spending the entire day sitting in front of a screen. Reducing sitting time matters just as much as exercising. Standing up for a few minutes every hour, walking during a phone call or taking the stairs: these brief breaks affect metabolism independently of your workout.
To explore this distinction further and adapt your routine, Santé et Forme’s health advice offers strategies you can put into practice even with a busy schedule.
The World Health Organization recommends that adults get at least 150 minutes of moderate activity per week. Brisk walking, cycling for short journeys or gardening can help you meet this target without a membership or special equipment. The goal isn’t performance; it’s consistency.
Restorative sleep: what happens before bedtime
Seven to nine hours of sleep per night remains the recommended range for adults. But duration alone does not guarantee good-quality sleep. What you do before falling asleep has a significant impact on how well you recover.
Screen exposure in the hour before bed delays melatonin production. Late, heavy meals keep your digestive system working when your body should be winding down. Keeping a regular bedtime has a greater impact on sleep quality than sleep duration alone.
One factor that is rarely discussed is bedroom temperature. A slightly cool environment (around 18 degrees) helps you fall asleep and reduces night-time waking. This simple factor is often overlooked in favour of supplements whose benefits for healthy people remain uncertain.
Dietary supplements and sleep: a common false lead
ANSES points out that dietary supplements are generally unnecessary for people who eat a varied diet. They may even pose risks, particularly through interactions with medication. Before buying melatonin capsules, adjusting your evening habits is more likely to deliver lasting results, without side effects.
Balanced eating: more than just a shopping list
French dietary guidelines are familiar: five portions of fruit and vegetables a day, less salt, sugar and saturated fat, and at least 1.5 litres of water daily. These guidelines still hold true. Putting them into practice raises more practical questions.
- Planning meals for three or four days reduces impulse purchases and food waste, making balanced eating more affordable
- Cooking in bulk at the weekend and dividing meals into portions for the week removes the excuse of not having enough time in the evening
- Choosing a variety of protein sources (pulses, eggs and fish) instead of focusing on meat lowers both costs and the impact on cardiovascular health
The main obstacle isn’t a lack of information; it’s organisation. Most adults know the basics of healthy eating. The challenge lies in managing day-to-day logistics, especially for people who work irregular hours or live alone.
Mental health and stress management: an underestimated pillar of prevention
Chronic stress affects the immune system, sleep quality, eating habits and alcohol or tobacco use. Treating stress management as an optional extra after diet and exercise means overlooking a factor that influences all the others.
Several practices have been shown to help reduce perceived stress:
- Even a short walk outdoors combines light physical activity with exposure to natural light, two factors that help regulate cortisol
- Maintaining regular social connections (not necessarily a large number) is a recognised protective factor against isolation and its effects on mental health
- Identifying situations that repeatedly cause stress makes it possible to change them or prepare for them, rather than trying to “manage” a constant state of stress
Cutting down on tobacco and alcohol directly reduces perceived stress, even if these substances seem to have the opposite effect in the short term. Alcohol disrupts deep sleep, while tobacco increases your resting heart rate.
Mon bilan prévention: a practical, free service
The “Mon bilan prévention” programme includes mental health among the topics covered during the appointment. It helps you set personalised priorities with a healthcare professional, so you can focus your efforts instead of trying to make too many changes at once.
Habits that protect your health over the long term require neither a special budget nor extraordinary willpower. They rely on targeted adjustments that are maintained over time and adapted to each person’s circumstances. The free prevention appointment is a practical starting point for anyone unsure where to begin.
