Want to make your health a top priority but barely have the time to hit the gym? We know the feeling. Fortunately you don’t have to set aside big chunks of time to take care of yourself.
“In fact, research shows the only way to successfully make a change is through small, achievable steps,” says Dr Pamela Peeke, author of Body for Life for Women (Rodale Books).
To start living a healthier, more balanced lifestyle, try just one, two, or a few of these super-easy tips each week. By the end of the month, we promise you’ll feel a huge shift in your energy, happiness, and overall wellbeing.
1. Drink water every hour
It’s easy to forget about the water cooler when you’re stuck into your work, but you might get more done if you sip frequently. According to a study published in the Archives of Environmental Health, just a two percent decrease in body weight due to dehydration — the point at which you begin to feel thirsty — decreases short-term memory and problem-solving skills. Bored with the plain stuff? Jazz up tap water with mint leaves, or a splash of antioxidant-rich grape or pomegranate juice.
2. Put on a happy face
Making yourself smile — a real smile, using not just your lips but also the muscles around your eyes — can activate the feel-good parts of the brain, finds a study from the University of California in the US. Need some help getting happy on a down day? Call your most cheerful friend. “Studies show we tend to mimic the emotions of the person we’re interacting with,” explains Elaine Hatfield, a professor of psychology and co-author of Emotional Contagion (Cambridge University Press).
3. Give yourself a posture check
“When you lean forward at a desk all day you flatten your natural lower back spinal arch causing back pain,” says Johannesburg chiropractor Dr Gary Kirwan. You also tend to slouch more and will end up with rounded shoulders, he says. Your neck will take more strain as it works harder when you back isn’t straight, resulting in tension headaches. Most people don’t even realise they’re hunching, so give yourself a once-over a few times a day to ensure you’re sitting properly. “Make sure your feet touch the floor easily so you don’t lean forward, and have your chair at a height where your hips are slightly higher than your knees. A cushion or support that pushes into the lower back to recreate the natural arch is useful, and keep your computer screen at a natural eye level,” advises Dr Kirwan. Movement is key to a healthy body. A simple way to avoid bad posture is exercise, and many can be adapted to do in your office chair.
4. Bust out the duster
By now you know beating dust and germs can protect you from colds, allergies, and asthma. But it can also put you in a joyful mood. Ninety-eight percent of people say they feel good about themselves when their home is clean, according to a survey conducted by the market research group International Communications Research. Plus, keeping your house tidy — with everything in its proper place — can help reduce stress levels.
5. Holiday in bed
Before going to sleep, picture something pleasant for a few minutes, such as a favourite holiday spot, a hike in a forest with your partner, or your children doing something that made you proud. “In our sleep centre we’ve found that imagery will help you nod off faster and enhance the quality of your sleep,” says Dr Barry Krakow, author of Sound Sleep, Sound Mind (Wiley), who uses this technique with insomniacs. Plenty of research shows that a solid night’s slumber can improve your heart health and concentration.
6. Eat a little avocado
Any way you slice, dice, or mash it, this fruit provides a serious nutritional punch. According to a recent Ohio State University (US) study, avocados contain phytochemicals that may prevent cancer by killing some harmful cells and keeping others from developing into tumours. They’re also packed with fibre, monounsaturated fats, and heart-healthy antioxidants like vitamins C and E, say researchers. The best way to sneak some into your meals is to use avocado in place of other high-kilojoule foods. Try substituting it for mayonnaise in sandwiches, sour cream in nachos, and cheese in salads.
7. Crank up the tunes during your commute
Be it Chopin or Clapton, listening to soothing music can serve up stress relief. Researchers from Monash University in Australia say relaxing music has a calming effect on the nervous system, preventing spikes in stress hormones, blood pressure, and heart rate. For an even bigger benefit, sing along. A separate study from Lawrence University in the US found that singing bolsters your body’s immune response and reduces the production of the stress hormone cortisol. “It’s an emotional release,” explains study co-author Prof Terry Gottfried. “You also breathe harder and take in more oxygen when you sing, which may increase the production of certain cold-fighting antibodies.”
8. Play in the dirt
Digging your hands into the earth does more than maintain your garden – it may also lift your spirits, reports a recent UK study. Researchers at the University of Bristol in England discovered that breathing in certain “friendly” bacteria found in soil activates a group of neurons that produce the mood-elevating brain chemical serotonin. Live in a flat? Plant an indoor herb garden. You’ll feel happier, it’ll beautify your surroundings, and you’ll have instant access to delicious, antioxidant-rich seasonings that can be snipped right into your dishes.
9. Chat up a new guy
Whether you make small talk with the new guy in HR at the stationery cupboard, or strike up a conversation with the girl you see at your weekly yoga class, pushing past your comfort zone to approach someone new will boost your confidence. Another benefit: you may also add a new face to your social circle, which can help your heart. According to a study conducted at the University of Chicago (US), people who felt connected to others had blood pressure levels that were up to 30 points lower than their lonelier counterparts. “People who are isolated tend to deal with stress in unhealthy ways,” explains Prof Louise Hawkley, the study’s lead author, who notes that chronic stress has been linked with an increase in heart rate, blood pressure, and cholesterol.
10. Take a TV break
No one’s suggesting you kick your Grey’s Anatomy addiction, but switching off the tube now and then can give you more energy. Researchers from the University of Leicester in the UK discovered that after two weeks without TV, people were more likely to go to bed earlier and wake up refreshed and alert the next day. So choose one day a week to pull the plug and schedule a social activity — such as a dinner party or a group exercise class – with friends or family. Or just spend a relaxing evening alone soaking in a bubble bath or curling up with a good book.
11. Stock up on staples
Women who frequently cook their own meals consume more fruits and vege-tables and eat less fat than those who habitually dine out or get take-aways, according to a recent study in the Journal of the American Dietetic Association. “You should always be able to open your cupboard and find the ingredients for a healthy dish,” says nutritionist Prof Judith Rodriguez. She recommends buying all your non-perishables once a month, then shopping for fresh fruits, vegetables, and lean protein weekly. On her grocery list? Brown rice and couscous, whole-grain pasta, and oats; tinned goods such as beans, tomato sauce, vegetable soup and broth, tuna, and salmon; dried fruits and nuts for snacks; frozen vegetables; and olive oil, balsamic vinegar, and spices like basil, garlic powder, and oregano.
12. Splurge on fresh-cut flowers
Keeping a bouquet of flowers in the house has been shown to make women happier and less anxious, according to a Harvard University study. “Even when participants saw them only for a moment in the morning, they reported having more energy all day long,” says study author Prof Nancy Etcoff. While you’re at the corner flower seller, florist, or even supermarket, pick up a potted indoor plant for your office too. It may help you breathe easier by recycling oxygen and reducing carbon dioxide. Certain types, including peace lilies and bamboo, are particularly effective at breaking down indoor pollutants, according to research done by NASA scientists.
13. Measure your belly
“It’s not about fitting into your jeans,” says Dr Peeke. “It’s about saving your life.” Having a waist that’s 90cm or larger means you have extra abdominal fat, which hikes up your risk for high blood pressure, heart disease, diabetes, and cancer. To get a reading, wrap a standard tape measure around your waist (at the height of your belly button) at least once a month. If your waistline falls in the risk zone, talk with your doctor. He/she will probably recommend that you shed a few kilograms by exercising regularly, cutting back on portions, and incorporating more whole grains, fruits and vegetables, and lean protein into your diet. Nothing new there — but now you have the tools to make what you already know part of your daily life.
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