Photo by kike vega on Unsplash

This may sound hard to believe, but it’s true: living a healthier lifestyle is easy. With just a few small changes to your daily routines, you’ll wake up each morning feeling ready to take on the day. 

But where to start? If you try searching for advice on the Internet, you’ll read a countless number of differing, and even contradictory, opinions on how to improve your health. When you feel overwhelmed by the amount of information out there, it’s always best to revert back to the basics.

Here are a few small changes you can make in your life starting today that can pay dividends over time. 

Cut Down on (or Cut Out) Alcohol and Tobacco Intake

About 60 percent of Americans say they consume alcohol, while about 12 percent use tobacco products. Both substances remain popular despite the clear risks each of them present. 

Tobacco and alcohol are associated with negative effects in both the short- and long-term, including heart disease, high blood pressure, and various forms of cancer. Over the years, researchers have gone back and forth about whether there is a safe amount one can consume of either substance. In recent years, it has become increasingly evident both tobacco and alcohol are dangerous in any amount. 

If you’re struggling to quit using tobacco, there are a number of options available to you. Therapies such as hypnosis, bioresonance scanning, meditation, and nicotine replacement have proven to be effective in reducing tobacco dependence among users. 

With alcohol, it’s a good idea to start by simply cutting down on the amount you drink every week. If you find this more difficult than expected, it’s a good idea to seek out professional assistance. Your doctor can refer you to a counselor nearby. 

Drink Plenty of Water

There’s nothing more refreshing than a glass of water on a hot day. But water does so much more than just cooling you off. 

Water helps our bodies function properly. It carries nutrients to our cells, disposes of waste, and safeguards our organs, joints, and other parts of our bodies. So, how much water should you drink every day?

Experts recommend that men drink 13 cups of water every day, and for women to drink nine. Children, on the other hand, should drink between six and eight. This should, however, vary depending on factors such as your level of activity, height and weight, and health conditions. 

Of course, it’s a good idea to drink water that’s free of toxins. Residential water filtration systems can ensure that the water from your home faucet is clean, crisp, and delicious.

Exercise Regularly

Our bodies are built to move. Unfortunately, not enough of us are getting the amount of exercise we need every day. 

According to the American Heart Association, only about 20 percent of Americans spend the recommended 150 minutes each week exercising. And it’s a problem. A lack of exercise raises your risk of heart disease, weakens your muscles and bones, and can result in weight gain. Fortunately, you don’t need to start running marathons right away. 

A simple brisk walk or a 10 mile bike ride once a day is a great start for those who are starting a new fitness routine. That said, if you’re new to exercising, don’t overexert yourself. If you find yourself sore or that you’re struggling to move after a workout, be sure to fully recover before hitting the gym again. This could include rest, applying ice to the area where you’re feeling pain, or even compression therapy for more serious injuries.

Get More Sleep 

Americans don’t get enough sleep. 

You’ve probably heard you need to get eight hours of sleep every night. Very few of us actually do, though. In fact, studies have found only about 26 percent of Americans get the recommended eight hours nightly. All of us pay the price for our poor sleep habits. 

Failing to get enough sleep can lead to a range of health consequences, including high blood pressure, obesity, and a weaker immune system. Luckily, a better night’s sleep is possible. Start by keeping your eyes off of your phone before bedtime. The blue light from the phone can disrupt your circadian rhythm and throw off your sleep schedule. When you do finally go to bed, make sure your room is cool and dark. With just a few small changes to your sleep hygiene, you’ll fall asleep faster and get a more restful night of sleep. 

Eat a Well-Balanced Diet 

Cooking a meal takes time. Sometimes, our busy schedules won’t allow for it, and so we resort to grabbing something from the freezer or ordering in. 

While it’s fine to occasionally go for convenience over substance, it can quickly become unhealthy if you come to rely on it. With that in mind, what makes a good diet? Truthfully, it’s not as straightforward as you would think. 

There was a time when the food pyramid was viewed as the ultimate diet guide in the United States, but that has since changed. Today, nutritionists recommend thoughtfully balancing our diets rather than prescribing specific amounts. For most of us, this entails eating plenty of fruits and vegetables throughout the day, with smaller amounts of breads, grains, and dairy products. 

Start with the basics. Try to add a few more vegetables and fruits to your meals every day. You’ll begin to feel the positive effects in no time. 

Reduce Your Stress Level

Stress is unavoidable. Life is full of uncertainty, and this uncertainty can cause mental tension for all of us. 

But uncontrolled stress can be incredibly damaging to our health. It can weaken our immune systems, cause weight gain or loss, and increase our blood pressure, among other effects. So while we can’t completely eliminate stress from our lives, we should try to manage it as much as possible. 

The good news is that many of the techniques mentioned above can help you control stress, as well. Exercise, for one, is a fantastic way to boost your mood. Setting goals and reflecting on your day can also give you the sense you have control over your life and reduce much of the uncertainty that fuels stress. 

It’s Never Too Late To Start 

If you want to live a healthier life, don’t wait until tomorrow or next week. Start making those small changes in your life today. You will thank yourself later. 

 

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