Chances are you’d love to feel fantastic all the time. Who wouldn’t? Yet committing to a strict regimen or program that addresses all four wellness realms-your physical, emotional, mental, and spiritual well-being-probably sounds overwhelming. You may end up feeling defeated before you even begin.
That’s why adopting super simple health tips is such a doable answer. These tips are like putting an “ah-ha” moment into action. Every one of them directly impacts at least one of the four realms. Many of the tips can be acted upon immediately or soon after it comes into your consciousness; others may fall into the category of “let’s do that a little later today.”
30 Super Simple Tips
1. Hug someone every day. Move over apples; giving and getting hugs may help keep the doctor away. Research has shown that hugging someone reduces stress and may reduce the risk of colds and flu among people who are under stress.
2. Practice deep breathing for two to four minutes once or twice a day. Most of us are shallow breathers, which means our body and brain are not always getting all the oxygen they need or deserve. While standing in line at the store, watching TV, doing the dishes, or going to work, take a few minutes to practice deep breathing.
3. Let someone in. We’ve all been there: sitting in your car trying to exit from a parking lot and merge into a long line of traffic. Or you have three items at the supermarket and the person in front of you has a basketful, and no other lines are open. Let someone in: wave in the woman waiting to leave the parking lot or allow the person behind you to step ahead. Perhaps next time they will do the same thing for someone else. It’s called paying it forward.
4. Say no to artificial ingredients. The next time you pick up a processed food item at the grocery store, stop and look at the ingredient panel. Does the list look like a chemistry experiment? Why not return it to the shelf and find an all-natural product, free of chemicals. Feel free to repeat this tip as often as possible!
Read more about food additives
5. Say “thank you.” Sometimes a simple “thank you” can brighten someone’s day and let them know someone cares. When was the last time you told someone “thank you” for being your friend? Your sister? Your mother? A good neighbor? A great coworker?
6. Blink. If you stare at a computer, cell phone, or tablet screen for hours every day, you may not be blinking enough, resulting in tired, dry eyes and perhaps headaches as well. Remember to blink! Put a note above your PC or laptop or cell phone case to remind you.
7. Walk, don’t ride. Before you step on that elevator, ask yourself, “Why not take the stairs?” Can you walk to any of the errands you need to do? How about parking several blocks away from your destination and walking?
8. Call people. Texting and emailing have their place, but nothing beats the personal touch of verbal communication. Tone, inflection, volume, emotion-you can’t accurately convey these verbal qualities in a text or email. Call your partner, friends, coworkers, neighbors, and family members the next time you are tempted to type a text. Call someone just to say hi. It can change someone’s day…and yours.
9. Laugh more. Laughter is wonderful medicine for body, mind, and soul. Laughing relieves stress and tension, releases endorphins, boosts blood flow and immunity, and improves breathing. Today’s portable devices allow us to tap into funny videos, pictures, and movies with little effort. Attend laughter yoga sessions or go to comedy clubs with friends.
10. Try new foods. Are you in a food rut? Do you find yourself eating the same foods day after day? Break out of your boring plate and reach for a strange new fruit or vegetable at the market or an unusual menu item at an ethnic restaurant or grocery store.
11. Drink water. Do you sometimes go for hours or even an entire day without drinking water? Getting enough water throughout the day is important to maintain balanced body fluids, energize your muscles, stay alert, eliminate toxins, and hydrate your skin, among other benefits. Carry a stainless steel (no plastic bottles!) water bottle with you and add a bit of lemon or lime plus ice if you prefer.
12. Chew, chew, chew. If you want to improve your digestion, avoid heartburn, help with weight loss, and get more nutrients from your food, then chew every bite thoroughly.
13. Wash your hands with plain soap. Plain natural soap (and not antibacterial soap) and water are all you really need to clean your hands. The Food and Drug Administration recently issued a rule that manufacturers must remove triclosan and triclocarban from over-the-counter antibacterial hand and body washes, along with more than a dozen other ingredients.
14. Go nuts. When you want a snack, go nuts. If you choose raw or dry roasted nuts (not peanuts) over chips, candy, and other sweets, you get more than a good source of protein; they are also a great source (depending on the nut) of zinc, iron, vitamin E, omega-3 fatty acids, and selenium. New research shows that chowing down on a handful of nuts five times a week may reduce inflammation, which is a risk factor for heart disease, diabetes, and other chronic conditions.
Read more about health benefits of nuts
15. Have more sex. The operative word here is “more,” since you already may be having sexual relations at least once or twice a week. That’s the amount usually associated with health benefits, including a healthier immune system, less risk of heart disease, lower blood pressure, improved sleep, lower risk of prostate cancer, increased intimacy, better bladder control (women), and pain relief.
16. Begin with salad. Start your lunch and/or dinner with a salad chock full of dark leafy greens, several of your salad favorites (e.g., tomatoes, bell peppers, cucumbers, alfalfa sprouts, mushrooms, shredded carrots), and a touch of olive oil and vinegar. Beginning with a salad helps ensure you get at least some of your daily veggie needs as well as fiber and other nutrients. In addition, it can fill you up and help reduce calorie consumption.
17. Volunteer. If you have a cause or activity that interests you or are passionate about, then there’s likely an organization or group that would love to have you volunteer with them. Volunteering has been shown to provide physical, cognitive, and social benefits, especially for older adults. People who volunteer often feel a greater sense of satisfaction with self and life, have lower stress, better mood, feel they have better control over their health and have an enriched sense of purpose.
18. Avoid secondhand smoke. It’s great if you don’t smoke, but secondhand smoke carries the same nicotine and other toxins as those inhaled by smokers. The American Cancer Society warns that “there’s no safe level of exposure to secondhand smoke,” so avoid it whenever possible.
19. Explore essential oils. The aromas emitted by certain essential oils have the power to ease tension, boost your mood, help with insomnia, beat fatigue, and settle an upset stomach, among other benefits. Rather than reach for some over-the-counter medication or suffer in silence, inhale lavender for tension and insomnia, rose oil for mood, ginger for stomach upset, and peppermint for fatigue.
20. Stretch. It’s not just for athletes! Get out of your chair and stretch, or stretch from a seated position, multiple times throughout the workday. Stretching stimulates circulation of blood and lymph, improves mood, gives you an energy burst, enhances flexibility and performance, and helps you feel more alert.
21. Give peas (and beans) a chance. To borrow and alter a phrase from John Lennon, give peas (plus beans and other legumes) a chance. Avoiding these fiber-rich plant proteins because they may cause a little gas means you are missing out on such great tasting nutrients. Introduce them gradually: sprinkle a handful on a salad, toss some into your soup, or mash them and mix with avocado for a quick dip.
22. Drink hot water with meals. There’s controversy over whether you should or should not drink cold water with meals (some say it improves digestion; others say it impairs it). Among the naysayers are cardiologist and author Stephen Sinatra, MD, who says consuming hot drinks, especially hot ginger tea, aids digestion.
23. Eat brightly colored foods. Fill your plate with several different (naturally) colored foods and the result will not only be pleasing to the eye, but welcomed by your body as well. The green, orange, red, yellow-orange, yellow-green, and red-purple substances that color our fruits and veggies are broadly called phytochemicals, and they are variously known for their antioxidant, cancer-fighting, and hormone-producing abilities. Eat a rainbow today and every day!
24. Stock healthful snacks. Have you ever had a craving for a snack but there’s nothing in the house or all you have are chips? Don’t get caught short: stock up on healthful snacks such as raw nuts, homemade granola, frozen fresh fruit, salsa, organic whole-grain crackers, and dark chocolate. Accumulate your stash gradually and never be caught off guard!
25. Sit quietly. At least once a day, take about 10 minutes to sit quietly where there are no distractions. Turn off your phone and music, turn out the lights, and just be with yourself. You can meditate if you want, or simply sit and let the tension and worries roll off your shoulders.
26. Explore your passion. If you are passionate about your work, great! If not, take time each day (that’s the goal) to explore your passion. If it involves reading great literature, painting, playing the violin, running, gardening, or something else, spend some time daily nurturing that fire. If you have to write that time into your schedule, do it!
27. Learn something new. You may have been out of school for several years or decades, but it’s never too late to learn something new. Even if it’s just a new word or a new way to, for example, use lemon peels, add to your knowledge base a little each day.
28. Get more fiber. You may be tired of hearing it, but most of us don’t get enough fiber—less than 5 percent of Americans! So why not do something about it right now! It’s surprisingly simple: a handful of berries, a few fresh or dried figs, a cup of split pea or bean soup, or a few teaspoons of chia seeds sprinkled over your oatmeal or blended into a smoothie are all a great start.
29. Grow something. There’s something satisfying about watching plants grow from seeds or cuttings. You don’t need fancy pots or a yard; you can nurture herbs, flowers, and many different vegetables in a wide variety of containers on a windowsill or patio. Herbs are generally easy and a favorite because you can use them in your cooking or medicinal purposes.
30. Forgive someone. Holding a grudge or wanting revenge is physically and emotionally exhausting and spiritually damaging. Forgiving someone doesn’t mean you condone what they’ve done or said; it means you forgive them without excusing the wrong. Releasing bitterness can result in less anxiety, lower blood pressure, greater spiritual well-being, stronger immune system, better heart health, higher self-esteem, and healthier relationships.
Sources
American Cancer Society. Health risks of secondhand smoke.
Anderson ND et al. The benefits associated with volunteering among seniors: a critical review and recommendations for future research. Psychological Bulletin 2014 Nov; 140(6): 1505-33
Axe J. 20 ultimate high fiber foods
Food and Drug Administration. FDA issues final rule on safety and effectiveness of antibacterial soaps Huffington Post. Why volunteering is so good for your health
Mayo Clinic. Forgiveness: letting go of grudges and bitterness
Mercola.com. The top 11 benefits of sex
Mercola. Should you really chew your food 32 times?
Sinatra S. Drinking cold water with meals? Think again
US News and World Report. The health benefits of hugging
Yu Z et al. Associations between nut consumption and inflammatory biomarkers. American Journal of Clinical Nutrition 2016 Sep 104(3): 722-28
