From incorporating exercise into your daily routine, losing weight, or quitting smoking, everybody has some intended lifestyle changes that they hope to make and stick with. While achieving such goals can be very beneficial, especially in the long term, you don’t always have to make such huge leaps to start living a healthier life.
There are several smaller strategies that you can apply to help improve your overall health and the quality of your life. You can easily incorporate these steps into your routine and maintain them in the long haul. They include the following.
Drink More Water
Lack of adequate hydration can impact your body negatively in many ways, such as lowering your metabolism, energy, and focus. A simple way to achieve your water intake goals is by keeping a one-liter water bottle on the go and taking at least two throughout the day. This strategy is much easier than having a glass of water here and there, hoping to achieve the recommended 8-10 glasses.
Keeping the correct posture is significantly emphasized when you are a child, and it is equally as important as an adult. Maintaining the right posture can reduce stress on your ligaments and prevent stress and aches in your joints. It also helps to prevent fatigue, backache, and muscle pain.
While teaching yourself to maintain better posture isn’t something that you can achieve right away, reminding yourself to sit up or walk with your shoulders back and head held high will positively affect your overall health.
If you have any spinal issues that make it difficult for you to maintain good posture, you can visit Southwest Scoliosis for diagnosis and treatment.
Wear Sunscreen Daily
Most people tend to slather themselves in sunscreen when they take to the beach on the extra hot summer days. However, if you fall under this group, you may need to adjust your practices because, according to research, you aren’t wearing sunscreen enough.
Numerous studies that have been conducted throughout the years concluded that sunscreen should be applied every single day. Develop the habit of applying sunscreen every single morning, whether there is shine, snow, or rain, and you will notice improvements in your skin over time.
Applying sunscreen daily helps fight against blemishes, wrinkles, and risks of skin cancer, therefore, resulting in age-defying results for your skin. Incorporate this simple practice into your morning routine for soft and glowing skin.
Make Time for Reading
Taking a few minutes of your day to read can do wonders for your brain and overall health. Reading daily helps to improve memory and focus, sharpen analytical skills, and reduce stress. It can even help you to stand out from your competition on various occasions.
Commit to set aside 30 minutes each day to read, and you may be astonished at how many books you can complete within a year. You may opt to read early in the morning or later in the day as you relax and unwind after a long day of work.
Reduce Your Salt Intake
Excessive consumption of salt can lead to high blood pressure, among other health-related issues. Therefore, it is advisable to add salt to your food as you are cooking it and do away with the habit of adding salt to food at the dining table. Tasting your food before you add salt to it is also a good idea, as you may find that you do not need to add any more to it.
You can also opt for other flavoring options for your food, such as red pepper flakes, lime juice, herbs, a salt-free seasoning blend, or garlic. Ensure that you also stock up your pantry and fridge with your favorite herbs so you can have them on hand whenever you need to season your food.
Eat More Vegetables
Let’s face it; it can be hard to stick to three healthy meals every day, including snacks. However, if you can incorporate certain superfoods in your diet in the right portions, you will start to notice the benefits in due time.
Dark leafy vegetables are loaded with telomeres, folates, and antioxidants, all of which give your body age-defying and heart-healthy goodness. These components work together to process hormones, fight against toxins, slow down the aging process and protect the heart from various diseases. The result is a healthier, younger feeling and more energetic self.
Do Crossword Puzzles
Researchers have found that mentally challenging activities such as playing chess, sudoku, and crossword puzzles may have a protective effect on your brain. Engaging your mind in such activities may even help to lower the risk of dementia.
If you do not enjoy taking part in games or puzzles, there are more straightforward ways that you can maintain the health of your brain, such as taking a new route home from work or eating with your non-dominant hand.
Stretch It Out
Stretching your muscles regularly has numerous benefits, such as helping you to stay limber, avoid injuries and move steadily as you age. It is, therefore, essential to take a few minutes to stretch your muscles before you start working out. If you do not plan on exercising that day, you can take a few stretch breaks as you carry out your daily activities.
Stretching right before bed can also help you relieve tension, therefore achieving better quality sleep.
Check Your Weight
Although this is a topic that many people opt not to discuss, maintaining a healthy weight can lower your risk of stroke, heart disease, and some types of cancer. It also reduces the risk of future pelvic floor disorders in women.
Pelvic floor disorders are generally more common in women who have given birth conventionally. However women who have not given birth vaginally also risk urinary stress incontinence if they are obese or overweight.
Go to Bed Earlier
Most people do not get the seven or more hours of sleep recommended for adults. This may seem like nothing to worry about at first, but with time, it can increase your risk of a stroke or heart disease, regardless of your exercise habits or weight.
If you feel like you consistently lack enough sleep, consider going to bed at least 15 minutes earlier every day, and you might notice a significant change. Additionally, set a regular sleep schedule, and stick to it even on weekends and days off.
Take a 10-Minute Walk
You might be surprised at how beneficial a short 10-minute walk can be to your cardiovascular health. Take a walk during your lunch break to a store that is a block away to get your groceries. You can also climb the stairs more often when you are at work or walk to the furthest bathroom.
Walking after a long day of work can help you relax and unwind and get ready for the activities ahead of you for the night. It will also help you to achieve a higher quantity and quality of sleep.
Start the Day With a Healthy Breakfast
You may have heard this enough times, but breakfast is the most important meal of the day. Ensure to have something high in fiber that includes protein to keep you energized and full throughout the day. Starting the day with a good meal can help you eat better throughout the day and improve your heart health while lowering the risk of diabetes.
The greatest advantage of the strategies mentioned above is that they are easy to achieve, even if you work with a tight schedule. Try incorporating some of them in your day, and when they become habits, they will have a positive effect on your overall health and well-being.