13 Uncomplicated Steps to Becoming a Healthier Person Today

If you've been paying more attention to your health lately, you're certainly not alone. An annual survey conducted by the Mind body Wellness Index found that 65% of Americans are more concerned about their health due to the pandemic. However, embracing a healthier lifestyle involves more than just making smarter food choices. The true journey to becoming a healthier person lies in developing daily habits and habits that nourish you physically, mentally, and spiritually. Here are the steps to take as you embark on a new path.

1. Allow yourself to shift a smidge

When we feel sad, angry, or sad, it's easy to get stuck. However, just taking yourself a little out of your state of mind can make you happier. Motivational speaker Gabby Bernstein, the number one New York Times bestseller with nine books, including her latest "Happy Days," suggests reminding yourself that feeling good is a good thing. "It's not that it's easy to feel good right now. We can't snap our fingers and go from complete despair to extreme joy — and neither should we," she said. "However, if we can learn to find suboptimal sensations in any given situation, then this willingness to feel good is enough to keep our vibrations high. "For example, if you find yourself bored, irritable, or overwhelmed, think of something that is going well at the moment (Bernstein plays what she calls the "appreciation game") or ask a friend, co-worker, neighbor, or family member for support. You might even ask if you can do something for them because service has been shown to promote the health and well-being of the giver, Health and well-being, according to a meta-analysis published in the journal Psychological Bulletin.

2. Do some mental yoga

Dr. Sheela Raja says practicing what psychologists call "cognitive flexibility" can help cope with everyday stressors and stimuli. "Cognitive flexibility involves the ability to see situations from many different perspectives," she said. Let's say you replay an annoying interaction (maybe an angry person gives you some choice words while standing in line at the grocery store). You feel like you're angry just thinking about it! Take a deep breath and do something tactile, such as washing your hands with warm water to relax and focus. Then try looking at it from a different angle than your own. "Think about what might have led them to get to that point, like their own bad days or some bad news," she said. "It's not about always getting people off the hook — it's about calming your body and mind so you know what to do next and how to handle things more carefully on your side. "In turn, this technique can develop your empathy for others, which can help you reduce your personal view of things and ultimately reduce your stress.”

3. Be your own cheerleader

Bernstein says focusing on positive affirmations — short, uplifting phrases — is a habit that changed her life. She wrote in Happy Days, "The practice of cultivating the practice of memorizing positive affirmations is a transformative way to restore calm to your mind, energy, and body. Her four favorite affirmations include, "The universe supports me," "My body is safe," "Everything is working out for me," and "I'm really being taken care of."”Studies have found that it can definitely reduce stress, increase happiness, improve academic performance and make people more receptive to positive behavior changes, and a study published in the journal Social Cognitive and Affective Neuroscience suggests that self-affirmation can stimulate brain behavior leading to reduced sedentary behavior. Bernstein adds, "When it feels good to say it out loud, you know that it's definitely 'right' for you," Bernstein adds.

4. Think small when it comes to exercise

"Small achievable goals are the best way to make new habits in your daily routine and motivate yourself to keep going," said Katie Dunlop, founder and CEO of C.P.T., C.S.N.,  Love Sweat Fitness. She encourages giving herself 10 minutes a day to do some physical activity, whether it's walking, stretching, or doing a short HIIT workout. Then, challenge yourself by setting new fitness goals over time. "I've spent years trying to stick to extreme exercise programs, but those programs never stand still. It's stuck and makes me feel worse," Dunlop said. "But I finally realized that the most important thing I could do was move.(If you're looking for an online coach to stay motivated, Dunlop offers a free 10-minute workout at home every day.)）

5. Start with easy stuff that you enjoy

If joining the gym or taking a spinning class feels intimate, don't do it. Instead, find activities you already enjoy (maybe walking around your neighborhood or dancing in your living room) and start there. "I'm all for challenging yourself, but when you get into a new daily routine and lifestyle, it's all about convenience," Dunlop said. "If it's not convenient, it won't last.”

6. Pretty up your plate

"The easiest and most effective way to optimize your health is to include the rainbow colors of fruits and vegetables in your weekly diet," says Sarah Koszyk, a registered dietitian, registered dietitian, sports dietitian and author of 25 anti-aging smoothies. Leaves skin glowing. She explains that fruits and vegetables are high in fiber (which keeps us full and aids digestion), as well as antioxidants, vitamins, minerals, and phytochemicals, all of which support the immune system. Since each bright color has different nutritional values, she recommends adding at least one color from fruits and/or vegetables to each meal to nourish your body. "Maybe focus on eating red on Monday, orange on Tuesday, yellow on Wednesday, etc., so that in the course of a week, you'll eat all colors."”

7. Eat more omega-3s

"Studies have shown that omega-3 [a type of fat that the body cannot produce on its own] can reduce depression and anxiety and improve brain health, while other studies have shown that omega-3s can reduce the risk of heart disease," Koszyk said. In addition, these essential fatty acids may also improve eye health, reduce the risk of macular degeneration, reduce inflammation, and improve skin health. Eat 4 ounces of fatty fish, such as salmon, Eating mackerel, tuna, and sardines at least 3 times a week provides the essential fats DHA (docosahexaenoic acid) and EPA (eicosapentaenoic acid), while chia seeds, hemp seeds, flax meal, walnuts, or edamame are placed in smoothies, oatmeal, and yogurt or salad will provide ALA (α-linolenic acid), a "good" fat found in plants.

8. Order! Order in your space!

A study by Indiana University found that a messy house can make you feel stressed, while tidying up your home or office can create a calmer space and may even be associated with higher activity levels. Organizing and organizing things can also encourage better rest and higher productivity, Raja says. "Humans respond to cues in their environment," she explains. "If you have a desktop or workspace – even A small one – things are clean and the tools you need for work are readily available (like pens and laptops), and it signals to your brain that it's time to focus. "With more people working from home than ever before, a dedicated workspace must be created under the roof. "So don't put your laptop on the couch or on your bed — those areas are for resting.”

9. Go dark

It's well known that getting enough sleep (seven to nine hours a night, according to the Sleep Foundation) is essential for physical and mental health, and now researchers at Northwestern University recently discovered that ambient lighting can harm your health. Why: A well-lit room during sleep activates the nervous system and damages glucose and cardiovascular disease Regulation – risk factors for heart disease, diabetes and metabolic syndrome. Senior study authors recommend that if your bedroom receives too much natural outdoor light, wear an eye mask or pull up curtains (or even install blackout curtains).

10. Practice mindful eating

Say goodbye to eating while walking. "Mindful eating involves slowing down our eating rate by taking the time to chew and taste food thoroughly," Koszyk explains. Eating at a slower pace also allows the brain to pick up the "I'm full" message from the stomach, which provides the body with a natural solution to control portion sizes. One way to add mindfulness eating to your nutrition plan is to have none Enjoy undisturbed dining, Koszyk says, which means turning off the TV and silent your phone."Also, putting cutlery between bites — yes, it can be hard to do, but it's very effective — can slow down how quickly you eat. If you're dining with other people, keep talking so the dining experience lasts longer.”

11. Just move — even if you're not "exercising"

Dunlop says that all-day exercise "is an important but often overlooked part of starting a healthy life. ""That means finding ways to sneak up on some exercise here and there, like doing squats in the kitchen when the coffee is ready, stretching your legs while brushing your teeth, or driving multiple times to unload the coffee. "groceries, not trying to do it in one fell swoop. "Adding more physical activity to your day increases endorphins and improves flexibility, flexibility, and strength," she continues.

12. Cut negative people loose

There may be some people in your circle who get more from you emotionally than they offer. Raja suggests, check your support system. "We need different people to do different things — people who give us emotional support, people who are willing to lend a helping hand, and people who enjoy hanging out with us and bringing out the best in us," she said. If you realize that someone in your circle can't meet any of these support needs, it might be time to set some new boundaries. "So that could mean less contact with them and eventually getting them away. "This strategy can even extend your lifespan: A UCLA study found that stressful friendships can increase Protein cytokines that cause inflammation, which may increase your chances of being diagnosed with a chronic condition, such as heart disease. "After all, you only have so much time in your life — and it's important to choose who you spend time with.”

13. Have a daily sit-down with yourself

Yes, ancient meditation practices can do wonders for your body and mind. Bernstein says the many possible benefits of daily meditation include reducing stress and anxiety, unleashing creativity, and extending life. In addition, the National Institutes of Health reports that meditation has been shown to lower the blood Stress, reduces symptoms of irritable bowel syndrome and attacks in people diagnosed with ulcerative colitis, and helps relieve insomnia.

And it doesn't need to be a big to-do list. Bernstein explains, "Your meditation can be as simple as sitting comfortably, with one hand on your heart and the other on your abdomen. "If you want happiness to be part of your reality, inhale and silently say to yourself, 'I'm happy.' "When you exhale, say, 'I'm calm. 'She recommends repeating the cycle at least 10 breaths. (For guided sessions, check out her five-minute positive energy meditation.).

"By feeling it and imagining it, you become it.”