Healthy Routines in 2014

When it comes to being healthy, thinking big isn’t the answer. Instead, think small. Over time, it’s the little things that make a big difference!

Move as much as you can. Park in the back of the parking lot. Take a walk after dinner. Do jumping jacks during TV commercials. Take the stairs instead of the elevator.

Go outside! Being outside and getting some sunshine is good for your health and your mood.1,2 Spending time outside can even help some kids focus better.3

Laugh more. Laughter has numerous health benefits. Go and spend time with a funny friend or watch a movie that you know will make you laugh. Doctor’s orders!

Get 8 hours of sleep every night. Regularly losing a couple hours of sleep a night can lead to depression, make you gain weight, and even increase your risk of high blood pressure.4,5,6

Eat the rainbow. Eat colorful fruits and veggies. They are high in nutrients and low in calories. Many can be found for less than $1 per pound in the grocery store!

Eat simple stuff. Eat as little stuff that comes in a box, bag, or can as possible. Those foods usually have tons of ingredients and can be high in salt and fat, and low on nutrients.

Take care of your teeth. Brush after meals and floss every day. See the dentist every six months for a checkup and cleaning.

Wash your hands. The most important thing you can do to avoid getting sick is to wash your hands often. Keep hand sanitizer in your purse or car for when you can’t get to a sink.

Set Realistic Goals. Try setting small goals that you know you can reach. For example, try just doing 15 minutes of exercise every day for two weeks. Soon, you’ll be hooked and want to move more!

You don’t have to be perfect. You just have to do your best!

 

References:

  • Anglin RE Samaan Z, Walter SD, McDonald SD (2013). Vitamin D deficiency and depression in adults: systematic review and meta-analysis. Br J Psychiatry 202:100-7
  • Berto, R, MR Baroni, A Zainaghi, and S Bettella. 2010. An Exploratory Study of the Effect of High and Low Fascination Environments on Attentional Fatigue. Journal of Environmental Psychology 30, 4:494-500.

  • Taylor, A.F., and Kuo, F.E. (2009).  Children with attention deficits concentrate better after walk in the park.  Journal of Attention Disorders 12(5):402-409.

  • Taylor DJ, Lichstein KL, Durrence HH, Reidel BW, Bush AJ, Epidemiology of insomnia, depression, and anxiety. Sleep. 2005 Nov;28(11):1457-64.

  • Patel SR, Malhotra A, White DP, Gottlieb DJ, Hu FB Association between Reduced Sleep and Weight Gain in Women. American Journal of Epidemiology. Am. J. Epidemiol. (15 November 2006) 164 (10): 947-954.

  • Palagini L, Bruno RM, Gemignani A, Baglioni C, Ghiadoni L, Riemann D. Sleep loss and hypertension: a systematic review. Curr Pharm Des. 2013;19(13):2409-19. Review.

 

 

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