Fruits and veggies contain fiber and essential nutrients, which reduce the risk of heart disease. The omega-3s in fish, nuts, and certain plants (like linseed, chia, and avocados), provide healthy fats that lower blood pressure, improve blood vessel function, and ease inflammation. [2] X Research source Whole grains (like oatmeal and brown rice) lower the chance of heart disease, support healthy digestion, help with weight management, and provide essential nutrients like complex carbs, dietary fiber, B vitamins, and important minerals (like iron, magnesium, and selenium). [3] X Research source Instead of taking vitamins in pill form, researchers recommend eating a varied diet with whole foods, which will provide all the vitamins, minerals, and trace elements your body needs for optimal health. [4] X Trustworthy Source Johns Hopkins Medicine Official resource database of the world-leading Johns Hopkins Hospital Go to source
After every workout, have an extra couple 8 fluid ounces (240 mL) cups of water. If you want to supplement your water intake, try coconut water, herbal teas, lemon water, and vegetable broth. Foods with high water content, like fruits and vegetables (especially greens) also contribute to your fluid intake. While caffeinated drinks (like coffee and soda) won’t dehydrate you, they increase your need to urinate, so they’re not optimal sources for upping your fluid intake. Opt for fruit-infused water rather than sugary drinks when you’re feeling thirsty. Your skin will thank you!
Your entire body benefits from rest, too. When you sleep, repair processes for everything from your blood vessels to your immune system happen. Sleep also controls your blood sugar levels, which helps you manage your weight. Young adults and older adults need the same amount of sleep. As you age, you don’t require less sleep and actually need to maintain your sleep hygiene.
Exercise also boosts “good cholesterol” (HDL) that keeps your blood running smoothly and lowers your risk of heart disease. If you prefer vigorous aerobic activity, you only need 75 minutes of it a week. Remember, consistency is key. To make your exercise routine sustainable, try out activities you love. For example, maybe you’re a fan of tennis, swimming, or hip-hop dance.
Watch out for sudden and unintentional weight loss, too—this can be a sign of certain medical issues, like gastrointestinal disorders. Talk to your doctor to see if there’s a medical cause behind this. If you’re underweight, you can also develop health problems, like osteoporosis (weak bones) and anemia, which makes it harder to recover from illnesses or infections. If you need to lose weight, limit your portion sizes, swap processed meals for whole foods, and be as active as possible. If you want to gain weight, eat more foods with healthy fats (like eggs and peanut butter), eat more nutritious snacks throughout the day (like cheese and dried fruit), and work out to boost your appetite.
5-10 minutes of light activity at work can make a dramatic difference. When you’re at your desk, you can relieve tension and stabilize your muscles by: Stretching your neck (i. e. , head circles and chin tucks) Stretching your back (i. e. , spinal twists and forearm shoulder stretches) Stretching your hips (i. e. , lunges and scissor hamstring stretches) Doing bodyweight exercises (i. e. , deadlifts and glute bridges)
When you’re around nature, cortisol (stress hormones), heart rates, and muscle tension go down, which lowers your risk of heart disease. Green spaces can also improve your sleep and reduce your likelihood of getting cancer. When you take a break at a park or any other green space, you’ll boost your levels of focus and concentration. Attractive green spaces also promote community wellness and reduce environmental stress.
Consistent bedtime yoga can help you unwind and sleep better. You may also experience a boost in alertness and positive emotions when you practice yoga regularly. Going through yoga routines with others can build community, which can help ease loneliness and promote psychological wellness. Overall, yoga helps you manage stress and reminds you to prioritize self-care.
When you slow down and reflect on your emotions, you’ll avoid reactivity, so you’re less likely to get upset over small issues. With mindfulness, you’ll probably experience more relationship satisfaction since you’ll focus more on your dynamics with others. When you’re mindful, you’ll have more “cognitive flexibility,” so you’ll think about situations in new and creative ways. Overall, mindfulness supports holistic health since it reduces psychological distress, improves wellbeing, and increases immune functioning.
Quality social connections are linked to lower rates of depression and anxiety as well as higher levels of empathy and trust. Remember, even if you feel a little isolated, there’s always time to make new friends. Also keep in mind that you might have different social needs. If you enjoy solitude, that’s completely fine. Just make sure to carve out time for connection so you don’t feel lonely.
Reduce screen time in the evening since the blue light from screens can make it difficult for your body to produce melatonin, which you need to sleep. List which platforms or sites cause you the most stress of anxiety. You may wish to avoid these altogether. Set a time limit for yourself, like viewing social media for 20 minutes at a time or 30 minutes for the entire day. Consider practicing “digital abstinence” by setting aside one day out of the week that’s completely screen-free.
For example, if you take a smoke break to calm down and destress, listen to some calming music and practice deep breathing instead. Avoid triggering situations. If you want to stop binge drinking, for instance, skip parties with people who engage in risky behavior. If you are very prone to addictions, trade one very ritualistic behavior for another one. For example, train for marathons instead of gambling compulsively. Remember—your body is very resilient and can bounce back. Even if you’ve smoked your whole life, for example, your heart rate will return to normal 20-60 minutes after your last cigarette. [18] X Research source
Toner restores nutrients in your skin and diminishes both dryness and red patches. Moisturizer hydrates your skin and seals in moisture. Sunscreen protects you against skin cancer and sun damage as well as UVA and UVB rays. UV rays are the leading cause of signs of aging, like wrinkles, uneven skin tone, and a loss of firmness of your skin. Exfoliants improve skin cell turnover by removing dead skin and buildup. These products will also smooth your skin and clear your pores. Serums calm redness and improve skin texture. Since serums also contain retinol and antioxidants, they stimulate collagen, which enhances the firmness of your skin. Never pick at any blemishes on your skin—this will only help the blemishes spread (and a skin infection can be worse than the blemish itself).
Use a fluoride toothpaste since it’s very effective in preventing tooth decay. [21] X Research source Replace your toothbrush every 3-4 months. Consider investing in an electric toothbrush—an 11-year study found that those who used electric toothbrushes had healthier gums and teeth than those who used manual toothbrushes. [22] X Research source If you have trouble getting hard to reach areas when you floss your teeth, swap wax floss for a water flosser. Try a therapeutic mouthwash to fight gingivitis, bad breath, and tooth decay. [23] X Trustworthy Source American Dental Association World’s largest dental professional organization and advocate for proper oral health Go to source
A well functioning digestive tract reduces your chances of developing diabetes, obesity, inflammatory bowel disease (IBD), or irritable bowel syndrome (IBS). With a healthy gut, you’ll also avoid inconveniences like constipation, diarrhea, bloating, fatigue, acid reflux, and heartburn. Add probiotic and prebiotic supplements to your routine to support your gut health.
A 2021 study found that regular check-ups help you catch signs of chronic disease early and help you reduce risk factors that contribute to them. For example, if you have high cholesterol levels, you can immediately work on changing your diet. Once you follow your doctor’s recommendations, you can immediately manage a health condition and possibly treat it. Researchers also found that simply speaking to a doctor improves peace of mind and feeling of wellness, whether or not you have any health conditions.
