10 Simple Ways to Improve You Health
1. Enjoy de-stressing
Experts recommend regular exercise, meditation and breathing tachniques to reduce stress. But even something as simple-and enjoyable-as listening to soothing music, reading a good book soaking in a hot tub or playing with your pet can help you relax.
That’s advice you should to heart because prolonged stress can cause or exacerbate a number of health problems, including heart disease stroke, high blood pressure depression ulcers irritable bowel syndrome, migraines and obesity.
Spending even 10 minutes at a time doing something you enjoy can go a long way toward the stressors of everyday life. Just reading one chapter or taking your dog for a few laps around the block will help you feel calmer, more refreshed and more energized.
Deep breathing can also lower your resting heart rate. People with lower resting heart rates are typically in better physical condition than those with higher rates.
2. Put away the salt
A saltshaker on the dining table makes it all too easy to consume excess salt which can lead to high blood pressure. So put the shaker in cabinet or pantry and bring it out only when you’re cooking.
It’s also a good idea to taste your food before you salt it. You may find it doesn’t need more.
You can also try spicing up your food with lemon or lime juice, garlic red pepper flakes herbs or a salt-free seasoning blend. Stock your fridge and pantry with your favorite fresh and dried herbs so you’ll always have them on hand to flavor your foods.
3. Get to bed earlier
Most of us don’t get the seven or more hours of sleep adults need.
Over time, a shortage of shut-eye can raise your risk of a heart attack or stroke-regardless of your age, weight or exercise habits.
If you’re consistently sleep-deprived going to bed even 15 minutes earlier every night could help. Also set a regular sleep and wake schedule, and stick to it-even on days off.
4. Have a glass of red wine
Studies have shown that the powerful antioxidants found in red wine protect against heart disease, colon cancer anxiety and depression. So unless there is a medical reason why you shouldn’t imbibe, go ahead and enjoy that glass of merlot with you nightly meal-you can even toast to good health.
But drink in moderation Just as a small amount of red wine has health benefits, too much alcohol-even red wine-can-cause a variety of health problems, including liver and kidney disease and cancer.
5. Check your posture and ergonomics
Next time you’re at your desk or on the phone, take a moment to think about your posture. Then straighten up your back tuck in your stomach and put your feet flat on the floor with your legs uncrossed. You’ll fell more relaxed right away.
The few seconds this takes can help you avoid back pain, one of the most common health problems in the United States and a leading cause of disability.
And if you work at a computer, look at the ergonomics of your workstation- how you fit and move in your environment-to help prevent back and neck strain, carpal tunnel syndrome, eye strain and other occupational injuries.
6. Do a crossword pazzle
Researchers at Rush have found that mentally challenging activities, such as reading, doing crossword puzzles or Sudoku and playing chess, may have a protective effect on your brain.
According to research studies, regularly engaging your mind may help lower your risk for the demantia associated with Alzheimer’s disease.
7. Weight in
Maintaining a healthy weight can lower your risk for heart disease, stock and some types of cancer. But for women there’s another reason to keep pounds from piling on: It will decrease the risk for future pelvic floor disorders.
Pelvic floor disorders are more common in women who have delivered babies vaginally. However a recent study found that even women who have never had a vaginal birth are at increased rick for urinary stress incontinence if they’re overweight or obese.
8. Make a few dietary substitutions
- Swap white bread rice, crackers and pasta for healthier whole grain versions
- Use skinless chicken and turkey in your recipes instead of skin-on, and leaner cuts of other meats such as beef or pork.
- Replace one sugary drink (soda, juice, etc) each day with a tall glass of water.
- If you get hungry between meals, snack on a handful of almonds or cashews, a piece of whole fruit or carrot sticks dipped in hummus rather than reaching for candy bars or potato chips.
In addition, try incorporating an extra serving of nonstarchy vegetables into your daily diet.
9. Take the stairs
The next time you’re going to a higher floor, bypass the elevator and climb the stairs instead. You’ll get your blood pamping exercise your lungs and work the muscles in your lower body.
It’s a great way to add physical activity to your day without having to block out time to exercise. If you are aiming for the recommended 10,000 steps each day, taking the stairs counts toward that total.
10. Stretch it out
Regularly stretching your muscles helps you avoid injuries stay limber and move freely as you age.
Take a few minutes to stretch out before and after you exercise. If you aren’t working out that day, take a few stretch breaks. Find a quiet in the office where you won’t be disturbed. On the go? Look for natural opportunities in your daily routine to stretch, such as getting out of your car or reaching for items on a high shelf at the store.