10 Healthy Habits for a Longer Happier Life! 10 Healthy Habits You Need in Your Life
Have you fallen off the fitness wagon? No worries, just start again with these easy changes for a fitter life.
1.Start Each Day With a Protein-Rich Breakfast
Sure, filling up a bucket with cereal and skim milk is an easy way to get a big breakfast down, but it’s not exactly a nutritional strategy that’s going to help you build a killer physique. Eating a breakfast that contains protein (along with healthy fats) is a great way to ensure you’re starting your day off right,m and has been proven to increase long-term satiety. There is much less of a chance that you’ll engage in binge eating later in the day.
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Simple Steps Toward Healthy Eating
Add 1 tablespoon of ground flaxseed to yogurt, cereal, or rice per day.
Ask for double tomatoes when ordering a sandwich.
When dining out and eating bread before your meal, ask for double vegetables and hold the potatoes.
Add canned beans instead of animal protein to a salad for lunch once or twice a week.
Choose a vegetarian pasta meal once per week instead of one high in meat and cheese.
Take only two bites of dessert instead of eating a whole serving.
Limit alcohol intake to the weekend only.
2. Work On Your Weaknesses
Do you know why bench pressing is awesome? Because you’ve done it a million times and you’re probably pretty darn good at it. Do you know why split squats suck? Because you’re not particularly good at them, so you’ve found excuses to avoid putting them in your program.
Working on the things that you need and aren’t very good at is the fastest way to help you improve movement, performance, and body composition. Plus, it will test your desire and build your fortitude. Try designing a “weakness program” in which you really focus on improving strength and technique in all the lifts you are terrible at. I can promise you that when you return to your “regular” program, you’ll see gains in almost all of your major lifts.
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3. Get Some Soft Tissue Work
Training hard is truly a double-edged sword. While it can help you get the body your looking for, reduce stress, improve your health, and is critical to athletic performance. It can also lead to overuse injuries, and muscle tightness. As you progress and become a more experienced lifter adding things like sports massage, self myofascial release, and foam rolling to your routine becomes more and more critical to your longevity, and performance. Find a great message therapist, and book a standing appointment with her once every two weeks. You’ll feel much better and it may just help you lift harder, and heavier every time you train.
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4. Get Screened
It’s no secret that one of the best ways to maintain health is to prevent illness from occurring in the first place. Regular checkups and screening exams are critical for preventing illness or catching it early, when it is most treatable.
Daniel O’Brien, DO, a physician with Clinica Family Health Services in Lafayette, Colorado, says preventive screening is imperative. “One of the most important things women can do is get their cholesterol and blood pressure checked regularly,” Dr. O’Brien says. “Heart attack is still the number one killer of women, and to prevent that it’s important to avoid smoking and maintain low blood pressure and healthy cholesterol levels.”
In addition, Dr. O’Brien says regular Pap tests, mammograms, and colonoscopies are important. The timing and the frequency of these screening tests will vary based on your age and level of risk. Women with a family history of breast or colon cancer may need to begin screening earlier than average-risk women.
5. Build Community
“By our nature we’re social beings,” Dr. Hanna explains. “We need connection with people.” In fact, a sense of community is vital to our spiritual and emotional health. Building community is one of the most important things you can do to take care of yourself—your whole self. A community provides a sense of belonging and allows us to feel like we are a part of—rather than apart from—something.
“The need for connectedness varies from person to person,” Dr. Hanna explains. “Introverts may need less, and extroverts may need more.” It’s not about the numbers, though—it’s about authentic connection.
There are countless ways to build community. Some people enjoy one-on-one activities, such as sharing a meal or taking a walk. Others may choose to join a church, a club, or a sports team. What’s important is finding that sense of community. Whatever your method, once you start tapping into a consistent feeling of gratitude, you’ll start to notice just how much you truly have to be grateful for.
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6. Maintain Your Brain
Maintaining cognitive function is critical to aging well, maintaining independence, and staying happy. In the past crossword puzzles have received all the glory for helping us maintain cognitive function as we age, but now we know that there is no single magic bullet. In fact, the key to maintaining cognitive function may be a combination of several other healthy habits: moving, eating plenty of omega-3 fatty acids, and staying social.
Dr. Hanna says that movement is important for mood and cognitive function. “When we keep the body active and stimulated, we stay sharper,” he says. In fact, research has indicated that regular moderate exercise can increase cognitive functioning and reduce the likelihood of cognitive impairment.1,2
Staying social is important, too. If you want to stay vibrant and sharp as you age, remain involved in your social network. Several studies have indicated that frequent social activity may help prevent or delay cognitive decline in old age.3 In fact, one study found that social inactivity appeared to lead to cognitive impairment, whereas a vibrant social life seemed to reduce the rate of cognitive decline.4 The research validates what many of us seem to know intuitively: we need each other. We are social creatures by nature, and it turns out that this social activity does more than help us feel connected and uplifted— it stimulates complex thinking.
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7. Consistently Shoot For 8 Hours of Sleep
Whether your trying to get the final chores of the day finished or you really have a thing for late night TV, most of us resist heading off to bed. Yet getting enough sleep ensures that you are optimizing the anabolic hormonal responses that only occur while you’re laying under the sheets. So if your growth hormone and testosterone levels are important to you—and they should be if getting bigger, stronger, and leaner are a priority—set and keep a sleep schedule that has you tucked in for eight hours per night. Remember all your gains come while you are recovering from your training session, not while you’re repping out sets of biceps curls.
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8. Protect Your Skin
The skin is the largest organ in the body. This incredibly important but often overlooked organ performs many essential functions. It protects against germs, covers internal organs, and helps regulate the body’s temperature. Yet we often overlook the skin in our quest for health.
Healthy skin starts on the inside. To take care of your skin, be sure to get plenty of sleep, stay hydrated, eat a nutrient-dense diet, and avoid excessive toxins such as alcohol, caffeine, sugar, and tobacco.
Perhaps the most important way to care for your skin—and your health—is to prevent skin cancer. Skin cancer is the most common cancer in the United States, with more than 1 million new cases each year.7 About 90 percent of all skin cancer is caused by ultraviolet (UV) exposure from the sun.8 The best way to prevent skin cancer is to protect your skin from sun exposure and monitor your skin for any changes.
There are multiple ways to protect your skin:
Wear a broad-spectrum, high–sun protection factor (SPF) sunscreen every day. Apply it early and often, before, and during sun exposure.
Limit sun exposure between 10 a.m. and 2 p.m., when the sun’s rays are the strongest.
Seek shade whenever possible.
Wear a wide-brimmed hat and protective clothing.
To monitor your skin, stay familiar with it so that you can note changes, such as the following: New or changing moles Sores that don’t heal after 2 to 3 months Small raised, red areas that bleed after a minor injury Oozing or crusted areas of skin Swelling Change in sensation (itching, tenderness, or pain)
Annual skin exams by a dermatologist are an excellent way to monitor for skin cancer and catch it early, when it is most treatable. The American Academy of Dermatology partners with dermatologists across the United States to offer free skin cancer screenings in an effort to improve the rates of early detection.
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9. Laugh
A life without laughter is no life at all. Laughing is more than just fun—it’s good for your health. In fact, clinical research has proven that it can reduce stress hormones and boost the immune system.9
Laughter triggers the release of endorphins (health enhancing, feel-good hormones). It has been shown to elevate mood and reduce stress, anxiety, and depression. Researchers from Loma Linda University in California have been studying the effects of laughter on the immune system and have found that laughter can lower blood pressure, reduce stress hormones, and boost immunity. Laughter increases the number of antibody-producing cells and enhances the effectiveness of T-cells, which results in a stronger immune system and fewer physical effects of stress.
Laughter is so powerful that it even works in the absence of humor. In other words, even when you’re not faced with something funny, laughter can be effective. Laughter is contagious and powerful medicine. Find a way to bring laughter into your world and watch your mood shift and your spirits soar.
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10. Count Your Blessings
We’ve all experienced moments when we’ve been overwhelmed by gratitude, perhaps even moved to tears. It is a powerful feeling and creates a rush of endorphins that lift us up. Gratitude takes thank-you to the next level. It is a deep sense of appreciation. To feel grateful is to feel warm, joyful, and blessed.
You don’t need to receive a gift or favor to feel grateful; gratitude is a feeling you can cultivate. In fact, gratitude can become a habit. Counting your blessings is a way of shifting into a positive mind-set and seeing your glass as half-full rather than half-empty. In fact, some research indicates that people who are grateful are healthier, happier, less stressed, and more satisfied with their lives. They tend to have more-positive coping strategies, better sleep, and healthier relationships.
For a lifetime of health and happiness, make it a habit to count your blessings. Some people choose to keep a daily gratitude journal; others find it’s enough to simply maintain a mental tally of blessings.
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