Health Tips Health Tips – Goals: Take ten minutes each morning and write down your goals for the day. Take ten minutes at the beginning of the week to write down your goals for the week. Take 10 minutes a month to write down your goals for the month.
Gratitude: Take 10 minutes each morning or evening and write down 1-3 things you are truly grateful for. This can be as simple as a bird singing to you this morning. Take 1 minute every day and tell one person (or animal) how much you appreciate them. Don’t underestimate all those who loved you and supported you – believe them – even if you believe one person every day. As some people like to say, we are not a 100% DIY success story. Someone encouraged you along the way, someone gave you the criticism you need to get better, someone said ‘yes’ to you. Accept it and let them know you appreciate what they did
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2. The 90-10 rule: This means that you eat 90% clean (healthy food choices) and 10% less clean. I aim for that every day, but sometimes it’s like 80:20. Some people can be 100% clean, I’ve decided that I don’t like to be too strict, but it might work for you better – if it does, more power to you!
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3. The other half of your plate should be vegetables. Other fruits may be included in this category, while white potatoes should not be included as vegetables. Antioxidants, phytonutrients, fiber – what’s not to like? I’m not always a fan of this for breakfast, but I make it for lunch and dinner. This is very easy to do once you get the hang of it.
4. 20 minutes of exercise a day. This doesn’t mean you have to run 2 miles a day or do 20 minutes of HIIT a day (unless you want to). Simple goals are to move your body, get your blood pumping, work your muscles and improve your mood. Go for a walk or try one of these apps or online fitness programs:
5. You don’t have to be perfect. Beating yourself up because you messed up your diet, or didn’t run, or yelled at your partner, etc., just makes things worse. Be kind and patient with yourself. Tomorrow you will eat better, next time you will do another lap and take a breath and apologize for hitting. And frankly, you can only do it for yourself – you can never live up to everyone else’s standards, so focus on living up to your standards.
Consider writing your top 5. What does true health look like to you and can you achieve it? Each culture has its own solutions to staying healthy and there is much we can learn from each. The Bloomberg Global Health Index has created a table of the healthiest countries, examining various factors, including:
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In the current ranking, the USA only took the 35th place, while Spain is in the first place. Which begs the question, what can we learn from other cultures about staying fit and healthy?
Many of us struggle to get enough sleep, which is why a nap in the middle of the day can do wonders. Getting plenty of rest can help reduce stress and blood pressure and improve your working memory. Although, to prevent fatigue after sleep, experts recommend sleeping for about 10-20 minutes.
Italy is known for pizza and pasta, but the Mediterranean diet is common in Italy. This diet is characterized by an abundance of vegetables and fruits, bread, fish, olive oil, poultry, a low intake of red meat and moderate wine consumption during meals. Following this type of diet can help reduce the risk of many health problems, including heart disease, stroke, Alzheimer’s disease, diabetes and Parkinson’s disease.
’ is a Japanese phrase that means “Eat until you are 80 percent full.” These words became popular because they helped the locals to eat carefully and avoid overeating. Japan ranks high on the index and also benefits from low rates of cancer, stroke, heart disease and long life expectancy.
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Swedes take time to slow down a lot, which helps prevent stress and exhaustion. They are second on the OECD index of work-life balance. Only 1% of Swedes work more than 50 hours a week. This difference in culture now means that flexible working hours are the norm.
The French have a saying (Joie de vivre) that means “the joy of living”, which encourages them to take time and enjoy the little things in life, to show gratitude and enjoy the present. Studies have shown that this glass-half-full ethos can bring great health benefits, especially when it comes to heart disease. One of the most important ways the French live by style is to choose quality over quantity. While in the US food producers tend to replace traditional forms with alternatives, they have never caught on in France. This is mainly because the French like to enjoy a little of the real thing. They will have their cake, and eat it too, but enjoy enough to satisfy their sweet tooth for a while.
Bicycles are often the first thing people think of when discussing the Netherlands. That’s not surprising considering that about 27% of all trips in the Netherlands are made by bicycle. Cycling has many health benefits, and a recent study found that high levels of cycling in the Netherlands prevent 6,500 deaths each year and give the Dutch half a year of life. Federal government websites usually end in .gov or .mil. Before sharing sensitive information, make sure you are on a federal government website.
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Download the printable PDF version of the Tips to Improve Your Health as You Get Older infographic (PDF, 1.13M).
Many things can interfere with healthy aging. Although some of these factors, such as genetics, are beyond our control, research shows that there are steps you can take to help improve your health as you grow older. Even small changes in your daily life can help you live longer and better.
Share this infographic to help spread the word about ways to help promote healthy aging. Click on the social media icons on this page or copy and paste the URL and send it to your social media account.
There is still much to learn about human aging. Researchers continue to investigate lifestyle changes that best support healthy aging. You can be a part of scientific progress by joining a clinical trial or research study in person or online.
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Copy and paste these posts into your social media to help spread the word about healthy lifestyle activities that help support healthy aging:
Did you know that changing your lifestyle can help you live longer and better? Try these tips to get started. Losing weight isn’t a quick fix or a detox, it’s about creating lasting habits that help you live a healthier life. This can be especially difficult during the holidays, when your normal routine changes. However, by incorporating the 10 nutrition tips below, you can set yourself up for lifelong success—even when you’re stressed or busy.
You don’t have to completely change your diet to lose weight. Start by making small changes like eating fruit instead of drinking fruit juice and adding more colorful foods to your plate. Over time, these small adjustments will add up to big results. If you’re looking for some inspiration, check out these 67 science-backed weight loss methods.
Portion size is the amount of food or drink you actually consume at one time. This guide will help you compare your portions to the recommended serving size or what is on the food label. Learning to watch your portions can help prevent overeating. To get a more representative representation, here’s what 1,200, 1,500 and 2,000 calories per day look like.
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There is no one-size-fits-all diet. While keto, paleo, DASH, or intermittent fasting may work well for a friend or family member, that doesn’t mean it’s right for you. Instead, it’s important to focus on eating a variety of nutritious foods, including fruits, vegetables, whole grains, lean proteins, and healthy fats. After all, a healthy diet is a lifestyle that nourishes your body, gives you energy, and lasts longer.
Keeping a consistent and accurate record of what you eat is very helpful when trying to lose weight. An app like MyFitnessPal can help you track how many calories you’re actually eating, as well as your macronutrients and micronutrients. And many users will be surprised to learn that they are not eating enough to promote weight loss.
If you’re always eating out or eating packaged foods on the go, you’re consuming unnecessary calories, sugar, and sodium. Here are your reasons for not cooking at home
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