Improve Your Health Today with 20 Easy Things You Can Do
You don’t have to overdo your entire life to start living healthier. I think this is one of the biggest misconceptions about living healthier: it require s a lot of effort and a lot of change. Well, that’s where you’re wrong. Here are 20 easy things you can do right this second to improve your health in your everyday life.
Dietary Changes to Improve Your Health
1. Eat a Rainbow
I don’t quite mean popping a packet of skittles when I say eat the rainbow but more a variety of those colourful fruits and vegs you see lined up in those baskets at the supermarket. The different colours in fruits and vegetables signal the presence of different groups of phytochemicals that provide your bodies with maximum health benefits.
|Orange and Yellow||Orange and Yellow fruits and vegetables are a good source of fibre and rich in antioxidant carotenoids.|
|Red||Red fruit and vegetables contain lycopene which helps protect us from UV rays of the sun.|
|Green||Green vegetables protect bone health due to the significant amounts of calcium.|
|Blue and Purple||Blue and Purple fruits and vegetables help protect our cells from damage and keeps our brain healthy.|
|White||White fruits and vegetables coloured by the pigments ‘anthoxanthins’ help to lower cholesterol, blood pressure and decrease the risk of heart disease|
2. Eat More Fibre
As part of a healthy balanced diet, it is recommended that our intake of fibre should increase to 30g a day. On average, the majority of us are only eating 18g a day and must find new methods of increasing our quantities. There is strong evidence that eating plenty of fibre can lower the risk of heart disease, stroke, type 2 diabetes and bowel cancer.
Easy ways to increase fibre intake include:
- Choosing a higher fibre breakfast cereal
- Eating potatoes with the skins on
- Including vegetables in your meals and eating them first
- Eating chia seeds
- Bake with high fibre flours
3. Drink More Water
Of course, you would find this on the list. It’s a no-brainer. Give or take, our bodies are around 60% water. It’s commonly recommended that you drink 8-ounce glasses of water per day. I know this isn’t always easy, especially if you don’t enjoy the taste of water like myself but it gets easier if you start slow. Infuse your water with fruits to make them sweeter or invest in a good water bottle that will encourage you to drink more. This water bottle was a godsend for me. Everybody who knows me will know I’m quite particular with the things I use because I know what I like but this water bottle doubled my water intake daily because I just enjoyed using it. It has double-sided time indicators to make drinking water a lot easier and this BPA free bottle is surprisingly lightweight to carry around. Get 10% off the water bottle with my exclusive discount code JOEY10 also.
4. Drink a Smoothie
To improve your health in a fun way, why not incorporate smoothies into your every day? Drinking fruit smoothies can be an easy way to nourish your body with the essential nutrients it needs. It can also help you to increase your fibre intake that is above mentioned.
While there is no scientifically proven method of making the perfect smoothie, below are some recommendations to help you get the most out of your drink.
- Make your smoothie balanced: A smoothie needs to prevent sugar spikes instead of causing them to make sure your mixture isn’t just fruit. Throw some greens in there such as spinach or kale to maximise its health benefits.
- Add some protein: A smoothie should be filling for you so a great way to help control your hunger with the smoothie is to add protein powder. A recent study suggests that muscle development is best supported with 30g at each meal. This is a good indication of how much powder to put into your smoothie.
- Add some spice: Who says this health shake has to be boring? Try experimenting with a few herbs in your drink such as a dash of cinnamon or some mint. Many herbs and spices have its health benefits so by adding flavour, you’re also adding nutrients.
5. Spice Up Your Food With Herbs
Seasonings have been used since Biblical times to enhance the flavour of food but what new research shows are that some of them can improve your health. Both spices and herbs are highly bioactive ingredients which means they are full of antioxidants that help prevent cancer and reduce inflammation throughout the body. For example:
- Cilantro: Considered both a herb and a spice that offers vitamin C and K with a strong correlation to reduce heart disease and cancer risk.
- Rosemary: Contains high antioxidants that fight cancer-causing oxidative stress in the body.
- Cinnamon: Has been shown to suppress the growth of the bacteria that is most commonly responsible for stomach ulcers and increased risk of stomach cancer.
- Saffron: The world’s most expensive spice by weight and best known to inhibit tumour growth, aid in digestion and protect against heart disease.
6. Fill Up On Iron
Considering we’re always on the go, exhaustion can seem like an everyday problem for a lot of us. It may be our schedule are a little bit too hectic but it may also be caused by a deficiency of iron. Iron is one of the key nutrients your body needs to perform these daily activities. The top benefits of this super mineral include:
- Better brain functioning
- Regulate body temperatures
- Cures chronic fatigue
- Prevents Anemia
- Prevents chronic diseases
It is vitally important to consume adequate amounts of iron in your daily diet and thankfully many foods are naturally rich in iron. To boost your iron intake, you could incorporate these amazing foods to your diet:
- Beef Liver
- Fortified cereal
7. Start Your Mornings with Lemon Water
Drinking lemon water is one of the easiest things you can do to improve your health. It doesn’t just taste good, it can make you feel good too. Water helps to bring nutrients into the cells to remove waste products from the body while lemon triggers the release of sodium bicarb into the small intestine that can help relieve indigestion. It may also aid weight loss.
8. Drink Coconut Water
Coconut water is a drink that provides your body with many nutritional benefits that are great for your health including the support of weight loss, managing diabetes, promoting digestion, supporting cardiovascular health and maintaining kidney health. It’s been a popular beverage introduced to the drinks industry, especially with many individuals in the fitness industry because not only can it improve your health, it’s refreshing and helps quench thirst.
9. Make Sure You Get Enough Omega-3’s
A few suggestions on how you can load up on your Omega-3’s in your everyday life:
- Eat plenty of fish. Fish that sources high in omega-3’s include salmon, mackerel, sardines and albacore tuna.
- Incorporate two eggs into your daily diet to boost your intake.
- Enjoy a variety of vegetables such as spinach, broccoli or cauliflower.
- Try different types of nuts and seeds such as soybeans, edamame, butternuts or chia seeds.
- Cooking with oils that are high in omega-3 acids such as flaxseed oil, soybean oil or walnut oil.
- Take omega-3 supplements such as cod liver oil or fish oil.
10. Go Vegetarian One Night a Week
11. Switch to Wholegrain Bread
Lifestyle Changes to Improve Your Health
12. Sit Up Straight
I hardly ever pay attention to my posture these days. It’s not until somebody tells me to sit up straight when I realise my back is so far arched that my face is almost touching the floor. My posture used to be a thousand times better when I worked in a position where I had to run around. It wasn’t until I was exposed to office life that it just went downhill from there; I slouched in my office chair because that was the only comfortable position to sit in for hours on end.
The word posture means more than just the way that we stand or sit. It’s also how much pressure we put on our lower back and other muscles sitting or standing in that position. Having poor posture can cause all sorts of problems that could have a huge impact on our overall health such as aches and pains later down the road. So think about how you’re sitting every time you’re in the office chair. Once you realise you’re slumping, correct it right away.
13. Go to Bed Earlier
I’ll raise my hand to say that sometimes I get caught up in the late nights texting, watching Youtube videos or watching a good movie, only to find within the blink of an eye, it’s 2 am. Yes, plenty of us are guilty of that – and as a result, we’re exhausted in the morning. Adequate sleep is a key part of a healthy lifestyle which can, in turn, benefit your weight, heart, mind and so much more. Lack of sleep, on the other hand, has been known to contribute to high levels of cholesterol and blood pressure which can be major causes of heart disease and stroke. Your heart will be much healthier if you get an early nights sleep and between 7 to 9 hours each night.
14. Practice Gratitude
A simple practice of gratitude and appreciating what you already have every day can help you make greater strides towards better health and happier life. Gratitude helps to:
- Bolster self-worth and self-esteem
- Helps you better cope with stress and trauma
- Encourages caring acts and moral behaviour
- Diminishes negative feelings such as anger and bitterness
To get started you could:
- Think of the good things. One of the easiest ways to practice gratitude is by setting aside five minutes before you go to bed each night and think of three great moments from your day whether it be a meal you’ve had, a smile from a stranger or a compliment from your co-worker.
- Start a gratitude journal. You can start with a notebook, a piece of paper or a document on your laptop. Make a list of what you’re grateful for or focus solely on one thing. Writing it down will help you to visually see the gifts in your life and appreciate what you have.
- Write a thank you letter. You can increase your gratitude by thanking the people around you and letting them know you’re grateful for them in your life. Doing so will make you feel good but also brighten up somebody else’s day which can make more of a difference than you’d think.
15. Practice Deskercises
- Calf raises: Stand up and hold onto the back of your chair. Stand on one leg and rise on your toes and then slowly lower your heel to the floor. Repeat for a total of 20 times then repeat with the other leg. This will tone your lower legs.
- Torso twist: For a healthier back, stand up from your chair, place your hands around your waist and twist your torso towards the right and release the other side. Do this five times to release the stress from your spine.
- Bicep Curls: Keep small hand weights on your desk to incorporate daily exercises to your work life. Begin with your hands near your hips and on an exhale, slowly curl your weight up towards your bicep. Release your arm back to your side on inhale. Repeat a total of ten times per arm.
16. Give Someone a Hug
17. Open Your Windows Before Sleeping
18. Stand Instead of Sit
19. Don’t Eat Beyond Your Satisfaction
20. Pay Attention to Your Portions
- Not skipping meals
- Measuring your food
- Learning to read your nutrition levels
- Eat slowly
- Stay hydrated
Let me know in the comments below your easy tips you incorporate in your everyday life to improve your health!
Some features of this post may have been sent to me for review. However, all opinions expressed are my own. For more information, please read my disclaimer.