Simple Health Hacks

What if you could suddenly wake up every day with a smile on your face by snapping your fingers? Isn’t that something you’d do in a heartbeat? The thing is, you don’t even need to snap your fingers—or recite any hocus-pocus—to perform this wizardry. There’s an intricate link between your mood and your health, as revealed in a recent issue of Harvard Public Health; improve one, and you’ll improve the other.

Thankfully, even minor lifestyle changes—such as switching out a critical piece of bedding or trying a different technique to cook (or not cook, in some situations) your vegetables—can result in these magical mood-boosting effects. So, if you wish to greet each day with a grin, this is where you should begin. Learn the 17 Best easy Health Hacks to easily embrace a healthy lifestyle.

Sleep Up to Seven Hours a Day

The importance of getting enough restorative sleep cannot be emphasized. A good night’s sleep—roughly seven to nine hours, according to the National Sleep Foundation—can keep your mind sharp, your attitude upbeat, and your energy levels sky-high. Furthermore, resting lowers insulin levels, resulting in less stress and, on the surface, radiant skin.

Make Use of a Standing Desk and Not a Sitting Desk

Perching on your desk for eight long hours (or more) a day puts a lot of strain on the base of your spine, which can lead to long-term problems, including persistent back discomfort and, in extreme situations, ruptured disks. Experts advocate switching to an adjustable standing desk and standing for at least half of your workday to combat this.

Exercise At Least Three Times a Week

Of course, exercising provides obvious health benefits, such as weight loss and muscle gain, but regular exercise can provide more than simply physical benefits. According to a study published in the Monitor on Psychology, the official journal of the American Psychological Association, exercise is a proven strategy to improve mood and reduce stress, anxiety, and sadness.

In other words, get some sweat on, and you’ll feel a lot better right away (as one study put it, improvements can kick in as soon as five minutes after you say “go”) and in the long run (data suggests that sticking with your routine can prevent relapse among folks with clinical depression).

Consume Raw Vegetables

You’ve been told to eat your vegetables for as long as you can remember. However, according to new research published in Frontiers of Psychology, there is a method to obtain even more nutrients from your vegetables without doing any extra work: simply eat them raw. Consuming vegetables in their “unmodified,” or raw state, as discovered by the researchers, can significantly reduce feelings of despair.

Alternatively, Toss Them in with Everything Else

Another simple approach to obtain your vegetables—and regular vegetable eating will help you live a healthier, happier life—is to just throw them in everything. Cooking an omelet without first chopping peppers is a no-no. Steak should always be served with a side of broccoli. If you’re going to bake brownies, add some sweet potato to the mix.

Be Sure to Take Vitamin D supplements

According to Harvard Medical School, a whopping 70% of Americans are Vitamin D deficient. Given that the mineral is intimately linked to the production of serotonin (the happiness hormone), addressing the shortage should be your first priority if you want to feel better.

Vitamin D has also been proved to build bones, keep your neuromuscular system operating smoothly, and may even help against breast cancer, according to Stanford University studies. It’s no surprise that Vitamin D tablets are ranked first among the world’s 50 best supplements.

Get Up Earlier

Night owls, I’ve got some bad news for you: According to new research, you’re more likely than your early-morning counterparts to develop the respiratory or gastrointestinal disease, diabetes, or a psychiatric disorder (such as sadness or anxiety). Thankfully, by understanding the single best way to wake up earlier every day, you can easily combat everything.

Meditate

Meditation offers enormous health advantages. It lowers blood pressure, calms anxiety, and, according to studies published in JAMA Internal Medicine, even helps you sleep better (which, as you may recall, is one of the best ways to feel better in your daily life). The most satisfying part is that it only takes 10 minutes every day to meditate.

Get Yourself a New Pillow

Your pillow is the filthiest item on your bed, even filthier than months-old, unwashed sheets (awful). According to University of Manchester research, your nighttime headrest could contain up to 16 different species of fungus spores. One of them is Aspergillus fumigatus, a particularly unpleasant spore that can cause respiratory infections in immunocompromised people. The National Sleep Foundation suggests that you replace your pillow every two years to avoid any potential health problems.

Place Healthful Snacks in the Center of the Shelf

Bloating can be caused by eating a lot of chips and sweet confectionery. Healthy snacks (apples, tiny carrots, sliced bell peppers) usually don’t work. Place these healthy selections on the refrigerator’s main shelf so you’ll notice them and choose to eat them.

Consume Chocolate

Chocolate quickly improves mood, according to research published in Appetite, which makes sense because chocolate is wonderful. But if you consume it, you’ll get more benefits than just a lift in your mood. As printed by a study advertised in Circulation Heart Failure, eating a small amount of dark chocolate (cacao rating of 70% or more) on a regular basis can reduce your risk of heart disease by up to 30%.

Take a Breath of Fresh Air

Spending time outside (even if only for a few minutes) is directly “related with better vitality,” according to a five-study report published in the Journal of Environmental Psychology. To put it another way, a breath of fresh air will provide you the vitality you need to get through your days with vigor.

Use the Stairs

Taking the stairs instead of the elevator is one of the simplest changes you can do to live a healthy lifestyle. Let’s start the countdown. For one thing, taking the stairs improves blood circulation, which is good for your heart. Taking the stairs also provides you the same short-term energy boost as a 50mg dose of caffeine, according to University of Georgia experts (or half a cup of coffee). Plus, it’s a fantastic glute workout—especially if you do them two at a time.

Increase Your Water Consumption by Twofold

You’ve probably heard it before: drink eight 8-ounce glasses of water each day. After all, drinking water boosts energy levels and satisfies hunger pangs, making your skin glow, your hair shine, and you feel great. The problem is that you’re probably not receiving enough water on a daily basis. According to reports by published the Institute of Medicine of the United States, 42 percent of Americans do not meet the doctor’s recommended level of physical activity.

Follow this strategy to ensure you’re getting enough water. Get a 32-ounce water bottle for yourself. It should be filled once a day in the morning. If the bottle isn’t emptied by midday, chug it and then refill. Repeat the process in the afternoon. If your desk isn’t empty at the end of the day, don’t leave it until it is. This ensures that you drink at least 64 ounces of water throughout the day. Anything else is merely a bonus.

Cut Down on Your Food intake

Eating too much food, especially unhealthy food, can lead to weight gain, high blood pressure, and diabetes, all of which have well-documented negative effects on your mood. So do your best to eat less. These three simple tips will assist you.

The first is the 80-20 rule. Because it takes our brains about 20 minutes to “catch up” to our stomachs, we eat more than we need, so stop eating at 80% of your typical portion size. Finish the rest of your meal if you’re still hungry after 20 minutes (you won’t be). Two, between bites, set your utensils down. It will cause you to eat more slowly, making it less likely that you will eat more than you require. Get a smaller plate, number three.

Purchase Your Groceries with Cash

Another option for a better diet is to use an ATM. If you pay with a credit or debit card, you’re more likely to buy calorie-dense snacks, according to the Journal of Consumer Research. The theory is that if you pay with cash, you’ve probably set a grocery budget and won’t fill your cart with unneeded, frequently harmful things.

Bring Your Lunch in a Bag

The truth is that you have no idea what exactly goes into your takeaway cuisine. It could be loaded with greasy oils, processed foods, and sour additives, for all you know (like MSG). Pack your own lunch to work every day to ensure you’re eating healthily at all times.