Looking to improve your health and feel your best? These simple wellness tips—from eating more greens to cutting back on screen time—can help you stay energized, reduce stress, and support long-term well-being.
1. Start Your Day with Natural Light
Struggling with the time change from Daylight Saving Time? Maximizing morning light exposure can help regulate your body’s internal clock. Try using a sunrise alarm clock or listening to uplifting music instead of a harsh beeping alarm to start your day on a positive note.
2. Eat More Green Superfoods
With Saint Patrick’s Day around the corner, take this as an opportunity to add more green veggies to your diet. Avocados, spinach, bok choy, and Brussels sprouts are packed with essential vitamins, minerals, and antioxidants to boost your health.
3. Reduce Pain by Watching Nature
Research shows that looking at natural scenery can help ease pain. A study in Nature Communications found that people who watched nature videos experienced less pain and had changes in brain activity that reduced pain perception.
4. Try Aqua Aerobics for Weight Loss
A recent study published in BMJ Open found that aqua aerobics can help with weight loss, particularly in women over 45. The buoyancy of water reduces strain on joints, making it a great low-impact workout option.
5. Boost Brain Health with Chewing
Chewing on hard materials—such as a wooden tongue depressor—has been found to increase glutathione, a crucial antioxidant for brain health. If that sounds too extreme, chewing gum can also boost blood flow to the brain by 40%, enhancing alertness and focus.
6. Improve Gut Health with Coffee
Coffee isn’t just an energy booster—it also supports gut health by promoting the growth of beneficial bacteria. However, moderation is key: stick to no more than 400 mg of caffeine per day, according to the FDA.
7. Rethink Probiotics and Focus on Fiber
Instead of spending money on probiotic supplements, focus on fiber-rich foods like oatmeal, beans, and whole grains. Fermented foods such as kimchi, sauerkraut, and Greek yogurt also naturally support gut health.
8. Snack on Dark Chocolate for Heart Health
Dark chocolate (at least 70% cacao) is packed with antioxidants that help reduce inflammation, support heart health, and lower anxiety levels. Plus, it contains serotonin and magnesium, which can improve mood.
9. Cut Back on TV Time to Protect Your Heart
Studies show that limiting TV time to one hour or less per day can significantly lower the risk of heart disease. If cutting back completely isn’t realistic, try standing up or doing squats during commercial breaks to reduce sedentary time.
10. Strengthen Friendships with Nostalgia
A study in Cognition and Emotion found that nostalgia helps strengthen friendships and improve mental well-being. Taking time to reminisce with close friends can reduce stress and boost emotional resilience.
11. Add Artichokes to Your Diet
Artichokes have the highest antioxidant levels of any vegetable and are rich in fiber, vitamins, and minerals. They help lower cholesterol, support digestion, and promote overall health. March 16 is National Artichoke Day, making it the perfect time to try this nutrient-dense veggie!
12. Maintain a Healthy Waistline for Brain Function
A study in JAMA Network Open found that maintaining a healthy waist-to-hip ratio is linked to better brain health in later years. The Mediterranean diet, rich in whole foods and healthy fats, is a great way to support both brain and heart health.
By making these small lifestyle changes, you can enhance your well-being and set yourself up for a healthier future. Which of these health tips will you try this week?
