from the publishers of: Verywell, Real Simple, EatingWell, Shape, Parents, Health and Allrecipes
Think you can put off taking care of yourself? Think again. When it comes to our health, “It’s easier to protect well-being than it is to repair damage,” says Gary Small, M.D., the chair of psychiatry at Hackensack University Medical Center and author of The Longevity Bible. To make a U-turn now and head down the road to better health, try working these doable strategies into your daily routine.
Yes, your weight can fluctuate from day to day, but daily check-ins may help protect against added pounds. Step on the scale at the same time every day and if you’re up 3 to 5 pounds in a span of a few days, watch your portions and work out longer. For the big picture, track your readings on a calendar. (Or invest in a scale that tracks this for you!)
Forcing your body to balance strengthens your reflexes and core muscles. Stronger muscles help with better balance, which really pays off as you age. Stand on one leg, then on the other, while pulling on your jeans. Concentrate on shifting your weight from foot to foot for the best results.
Getting too little natural light not only affects your mood but can also mess with your internal clock, making you drowsy during the day but wired when it’s time to sleep, says Gary Aston-Jones, Ph.D., director of the Brain Health Institute at Rutgers University. Venture outside for at least 10 minutes of sunlight every day to help keep your circadian rhythms on track. Don’t forget the sunblock!
Our smartphones and computers help us stay informed and connected—but they can also increase the amount of time we spend sitting in front of a screen. Carve out a block of time to power down at least once a day, and use the hours that you’re disconnected to do something active, like taking a walk rather than watching TV.
Most adults need seven to eight hours of sleep. If you’re clocking less than six on a regular basis, you may be weakening your immune system and setting yourself up for an increased risk for diabetes and heart disease.
If you have trouble falling asleep, avoid exercise within two hours of bedtime. Try setting an alarm for one hour before you’d like to be in bed, so you can start mentally winding down. That’s a good time to power down your computer and phone too, as their lights may stimulate your brain, rather than help you to relax.
If you find yourself justifying your frequent takeout habit with “But I have nothing in the house!” first identify your stumbling block, then find a solution. If you aren’t good at coming up with a dinner plan on the fly, make a plan—and a list—over the weekend. Stick to easy, quick recipes that feature healthy staples, such as vegetables, fruit and whole grains, as well as lean meats such as fish or turkey. And, yes, frozen dinners are convenient—but they often aren’t as nutritious as meals you make yourself. For an easy alternative, make a big pot of vegetable soup and freeze it in single-serve portions for busy weeknights.
Ideally, you should follow the same schedule seven days a week. But if you’re not getting enough shut-eye, sleeping in a bit can help make up for shortfalls. If you feel like you’re losing an hour of sleep Monday through Thursday for a total of four hours sleep debt, aim to make up two of those hours over the weekend. For the best rest, keep dinners light, cut off alcohol after 7 p.m. and exile fidgety pets from your bedroom.