No matter your age, or what stage of your life you’re currently in, there are numerous things you can do to boost your health and begin to feel better, both physically and mentally.
We often overthink the actions that are required to improve our health or believe that we need to make massive life changes for positive change to occur. The good news is, that isn’t the case. There’s a myriad of attainable things you can implement right now that will significantly improve your health. Here are six easy peasy ways to get started on being a better you.
1. Eliminate or Reduce Alcohol Consumption
Alcohol consumption, particularly if you drink copious amounts, can have serious effects on your appearance and your mood. If you eliminate alcohol from your life – or even cut back – you reduce the risk of developing many types of cancers, including colon and breast cancer.
Eliminating alcohol can improve your sleep, reduce brain cell damage, and help you lose weight. Drinking less can also help you increase physically active since your body won’t have to work so hard to recover from the detrimental effects of alcohol consumption.
Studies have shown that eliminating alcohol for a month can equate to vast improvements in your concentration and work performance.
2. Consume Healthy Fats
For decades we’ve been programmed to believe that low-fat diets were inherently healthy, and couldn’t be further from the truth.
Healthy fats such as those found in nuts, fatty fish like salmon, and olive oil, are some of the best foods we can include in our diet.
When you eat omega-3 fats, these begin to strengthen your immune system, help your body burn fat more efficiently, reduce how much you eat by making you feel satisfied longer, and improve the appearance of your skin.
3. Walk Daily
Whether you work daily from a desk or you have a sedentary lifestyle, it’s important to realize how essential movement is to our health and well-being. A healthy fitness routine doesn’t have to be all-or-nothing when it comes to exercise.
Standing up throughout the day and going for just a 10-minute leisure walk can make exercise more manageable while offering other benefits as well.
Set a timer during your workday so that you take a walk every hour, even if it’s just around the house or to the mailbox. Begin by counting tracking steps to get a better idea of how much activity you’re doing in a single day.
4. Take a Digital Detox
Digital screens are integrated into our daily lives, and that isn’t going to change, but we shouldn’t be glued to them constantly.
Too much screen time, such as a TV, laptop, or smartphone, can reduce the amount of sleep you get each night. Too little sleep is linked to adverse health effects, including an increased risk of obesity, cardiovascular disease, and type 2 diabetes.
Excessive screen time can connect your mind to fearful and negative news and social media which can harm your mental health.
Set aside a time every day to put your phone aside and do something productive or creative such as reading a book, painting, cooking, or gardening.
5. Eat Slowly
Many healthy activities involve what you consume daily as well as your eating habits.
For your next meal, try to slow down. Studies show that people who eat fast are up to 115 percent more likely to be obese than people who eat slowly.
Your hormones control your appetite; they let your brain know when you’re full. However, it can take around 20 minutes for the brain to receive these messages. If you slow down while eating, this will allow your brain the time required to realize when you’re full. Plus, slowing down your eating can reduce the number of calories you consume.
6. Increase Protein Intake
If you are not vegan, Greek yogurt is a beneficial food to add to your diet; it’s packed with protein which helps you feel satiated. Greek yogurt is also good for a low-carb diet or ketogenic diet because it doesn’t contain as much lactose or as many carbohydrates as regular yogurt.
In general, increasing your protein intake is a wise idea. Protein fills you up and helps you maintain muscle mass. More muscle mass can increase your metabolism, which is essential as you age to combat the loss of muscle mass.
Other sources of protein include nut butter, lentils, legumes, peas, spinach, hemp, lean meat, nuts, and eggs.
Finally, drink plenty of fresh, purified water. You should aim to ingest enough water every day to help keep you hydrated and reduce your appetite; one once per half your body weight daily or more is ideal.