Daily Practices for Improved Well-being: Adopting 10 Healthy Habits for a Better You Each Day
Maintaining good health ain't about one magical secret. It's all about the habits you create over time, such as moving more, getting enough sleep, creating a happy home vibe, and more. Here's a list of 10 straightforward methods to look after your physical wellbeing.
Climb those Stairs
Go up and down a flight of stairs a few times, and do it three times a week. In six weeks, you'll enhance your cardiorespiratory fitness by 5% to 10%, similar to walking for 30 minutes three times a week. That's what Jonathan Little, PhD, an associate professor at the University of British Columbia's School of Health and Exercise Sciences, shared.
Mindful Snacking before Bed
Eating something before bed can help promote better sleep, according to W. Chris Winter, MD, a sleep expert. His top recommendation? Hummus with crackers. Chickpeas are loaded with the amino acid tryptophan, which increases serotonin levels, a precursor to melatonin. The carbs in the crackers help the tryptophan reach the brain.
Save Your Ears
Most headphones can only safely be played at about 8 minutes on max volume. To spare your ear drums, keep the volume below halfway. You're safe if you can still hear someone talking over the music.
Add Some Greenery
Decorating your home or office with a few plants may help boost your attention and lower blood pressure. Even one indoor plant can aid in relaxation and cognitive functions, according to a 2022 analysis of 16 studies. If you aren't sensitive to scents, go for something fragrant like geraniums, lavender, or rosemary. The aroma could help you feel closer to nature, found one 2023 study.
Test Your Kicks
If shoes cause discomfort in the store, they probably will never feel comfortable. A. Holly Johnson, MD, an orthopedic foot and ankle surgeon, advises against assuming that the shoes will stretch to make them comfier. Test them out in the store, mimicking the activity you'll be doing, and think about your safety if you trip.
Aim for Your Daily Steps
The exact number of daily recommended steps is still debated, but research shows that walking improves well-being. In a 2022 study, higher step counts (peaking at 10,000 steps) were linked to lower risks for heart disease, cancer, and premature death.
Eat for Energy
Food plays a significant role in energy levels. If you're sleep-deprived, your body craves foods with quick energy (usually sugar), but even if you're well-rested, low energy might be due to irregular eating patterns. Marjorie Nolan Cohn, a registered dietitian, suggests going no longer than four hours between meals.
Prioritize Regular Eye Check-ups
Everyone should get a comprehensive dilated-eye exam by an optometrist or ophthalmologist around age 40. Age-related macular degeneration and glaucoma are leading causes of blindness; both can be slowed if detected early.
Postpone Brushing after Eating
Eating makes your mouth acidic. Your saliva works to neutralize it, but brushing too soon may just spread the acid over your teeth. Wait 20 to 30 minutes before brushing.
- To maintain good health, consider incorporating easy methods such as climbing stairs for cardiorespiratory fitness and mindful snacking before bed for better sleep, as suggested by experts.
- For a simple wellness formula, aim for at least 10,000 daily steps, according to research that shows a link between higher step counts and lower risks for various health issues.
- To promote well-being, consider decorating your home or office with plants, as they have been shown to boost attention and lower blood pressure.
- For energy levels, Marjorie Nolan Cohn, a registered dietitian, recommends eating regularly, every four hours, to avoid irregular eating patterns that can lead to low energy. Additionally, prioritizing regular eye check-ups can help detect age-related health issues like macular degeneration and glaucoma early.
