We’ve all had those well-meaning moments when we resolve to make drastic lifestyle changes: Stop smoking. Get rid of 20 pounds. Join a gym and begin exercising on a daily basis.
While we should always strive to achieve these types of health goals, the path to better health does not always have to entail making drastic changes.
There are also numerous smaller steps you can take to improve your overall health and quality of life — and because they are easy to incorporate into your routine, they will be easy to maintain in the long run.
Try incorporating the activities and strategies listed below into your day. When these simple steps become habits, they can have a significant impact on your overall health.
Have fun de-stressing.
To reduce stress, experts recommend regular exercise, meditation, and breathing techniques. However, even simple — and pleasurable — activities such 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 sound advice because chronic stress can cause or worsen a variety of health issues, including heart disease, stroke, high blood pressure, depression, ulcers, irritable bowel syndrome, migraines, and obesity.
Don’t have much time? Don’t let that bother you. Even brief periods of relaxation, like exercise, are beneficial.
Remove the salt.
Excess salt consumption is all too easy with a saltshaker on the dining table, which can lead to high blood pressure. So keep the shaker in a cabinet or pantry and only use it when you’re cooking.
It’s also a good idea to taste your food before seasoning it with salt. You might discover that it doesn’t require any more.
You can also try lemon or lime juice, garlic, red pepper flakes, herbs, or a salt-free seasoning blend to add flavor to your food. Stock your refrigerator and pantry with your favorite fresh and dried herbs so you always have them on hand to flavor your foods.
Pour yourself a glass of red wine.
Red wine’s powerful antioxidants have been shown in studies to protect against heart disease, colon cancer, anxiety, and depression. So, unless you have a medical reason not to, go ahead and enjoy that glass of merlot with your evening meal — you can even toast to your good health.
However, drink in moderation. While a small amount of red wine has health benefits, consuming too much alcohol — even red wine — can lead to a variety of health issues, including liver and kidney disease and cancer.
Women, in particular, must exercise caution when it comes to alcohol consumption. They have a higher overall risk of liver problems than men, so they are more likely to have liver problems from small amounts.
Take a look at your posture and ergonomics.
Consider your posture the next time you’re at your desk or on the phone. Straighten your back, tuck in your stomach, and place your feet flat on the floor, legs uncrossed. You’ll immediately feel more at ease.
Back pain, one of the most common health problems in the United States and a leading cause of disability, can be avoided in just a few seconds.
Additionally, if you work at a computer, consider 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.
Put yourself to bed earlier.
The majority of us do not get the seven or more hours of sleep that adults require.
A lack of sleep can increase your risk of a heart attack or stroke over time, regardless of your age, weight, or exercise habits.
Going to bed even 15 minutes earlier every night could help if you’re consistently sleep-deprived. Set a consistent sleep and wake schedule and stick to it — even on days off.