10 Super Easy Habits for Better Health

 Ten Really Easy Ways to Improve Your Health 

Over the past 25 years, we've received a lot of great health advice, but these are the habits we swear by

. There is no one secret to being healthy  You may maintain excellent health by developing a variety of habits over time, such as increasing your physical activity, getting enough sleep, making your home a joyful place, and much more.  Here are ten easy ways to start looking after your physical health. 

Go up the stairs.

Repeat three times as you ascend and descend a flight of stairs. According to Jonathan Little, PhD, an associate professor at the University of British Columbia's School of Health and Exercise Sciences, following this routine three times per week will result in an improvement in cardiorespiratory fitness of 5% to 10% over the course of six weeks. This is the same improvement that would be achieved if you walked for 30 minutes three times per week.

 Snack Wisely Before Bed

 W claims that nibbling before bed can help you sleep better. The Sleep Solution was written by Chris Winter, MD, a neurologist who specializes in sleep. Hummus with crackers was one of his best recommendations.  Chickpeas contain a lot of the amino acid tryptophan, which can make more serotonin, which is melatonin's precursor, in your body. And the carbs in the crackers help make the tryptophan available to the brain. 

 Reduce the volume. 

 Most headphones only have a maximum volume limit of eight minutes before they start to damage your hearing.  Keep the volume dial below the halfway mark to protect your ear drums.  If you can hear someone talking (at a reasonable volume) over the music, you are safe.

Take a few plants home.

 Adding some greenery to your office or home can help lower your blood pressure and improve your attention span. According to a 2022 review of 16 studies that was published in the International Journal of Environmental Research and Public Health, even a single indoor plant can help people relax and think better. Choose something fragrant like geraniums, lavender, or rosemary if you are not sensitive to scents. One study from 2023 found that the scents might help you feel even closer to the natural world. 

Give Sneakers a Go! 

Shoes that chafe, pinch, or rub in the store probably won't get better over time. According to A, "there should not be a break-in time."   An orthopedic foot and ankle surgeon at the Hospital for Special Surgery in New York City is Holly Johnson, MD. It's true that some materials, like leather, may stretch, but that doesn't mean the shoes will be more comfortable. According to Johnson, a few minutes of testing should give you a fair idea of how they will feel.  "You may simulate the action you are about to undertake, like sprinting or jumping," she advises if you are enrolled in an HIIT session.  Would it feel secure enough in your ankle to prevent you from falling and making a course correction? (That raises an immediate concern!)

 Taking Your Everyday Steps

 Even though the exact number of steps that should be taken every day is still up for debate, walking makes you feel better. In a study that took place in 2022 and enrolled 78,500 individuals, the researchers discovered that the lower a person's risk of heart disease, cancer, and early death was, the more steps they took each day (a peak of 10,000). 

Inflammatory Foods 

That Health Professionals Say You Should Eat More of Eat to Get Energy Food is an essential component of the energy equation, regardless of how much sleep you get. When you don't get enough sleep, your body will often want foods that give you quick energy (sugar, in this case) to make up for it. Marjorie Nolan Cohn, a registered dietitian and the founding clinical director of Berry Street, a platform that connects patients with RDs, says, "But even if you're sleeping just fine, you could feel low energy because you aren't eating frequently enough." Her advice is to skip meals for no more than four hours. Therefore, if lunch is at noon and dinner is at 8, you require a mini-meal in between.

 Make Time for Your Eyes 

An optometrist (a specialist who examines the eyes to determine whether a person requires glasses or medical treatment) or, preferably, an ophthalmologist (a doctor who can diagnose and treat eye problems and diseases) should conduct a comprehensive dilated eye examination on everyone around the age of 40. According to Natasha Herz, M.D., an ophthalmologist based in Washington, age-related macular degeneration and glaucoma, which is a loss of peripheral vision caused by pressure-related nerve damage in the eyes, are among the leading causes of blindness. Both of these conditions can be slowed down if caught early. 

Avoid brushing immediately after eating 

When you eat, your mouth gets pretty acidic. Even though your saliva tries its best to neutralize things, brushing your teeth too soon amounts to rubbing acid all over your teeth. Stephanie Dumanian, DDS, a cosmetic dentist and the founder of Park Lex 60 Dental in New York City, states,