15 ways to improve your health right now

There’s a saying that goes “The secret of your future is hidden in your daily routine.”  Such profound wisdom and what a different life many of us would lead if actually practiced. Routines are not dramatic occurrences grabbing our attention; rather they are the simple, mundane things we do every day to make our life a little easier.  Embracing routines can be the difference between financial success or being poor, finding happiness or remaining miserable, achieving excellent health or suffering from poor health – you get the picture.

Speaking of health, the more health-promoting routines we adopt, the better we will look, feel, and enjoy life more. Routines should not be a monumental effort.  If you are just starting off to making better routines in your life, make them small and manageable. Small changes can add up to a big difference. This can help bridge the gap between the past you and the new, improved you much easier.

Here are tips on 15 routine ideas you may consider starting improving your health today:

1. Strike a balance with food – Switch your focus from avoiding certain food to finding balance in your diet.  For example, mashed potatoes are fine if they’re portioned to fill roughly a quarter of a medium plate (about 9 inches), with a quarter of the plate containing a lean piece of meat and half of the plate containing vegetables.

2. ID yourself – For anyone who is either diabetic, is allergic to specific things, has adrenal insufficiency or any other disorder that needs identification in case of an emergency, it is a wise idea to routinely wear a medical alert bracelet or necklace with information concerning your medical condition.

3. Turn off the blue light – Make it a routine to keep all electronic devices (TV, computer, laptops, IPad, cellphones) out of your bedroom.  The blue light emitted from these devices can disrupt your sleep and keep you awake.  In fact, stop using all electronic devices two hours before going to bed – it’ll help you get the recommended seven to eight hours of sleep a night.

4. Exercise in bursts – If you find yourself crunched for time on being more physically active, try high-intensity interval training, a workout that pairs short bursts of exercise with slower movements. For example, either briskly walk or run as fast as you can for up to a minute, then slow the pace down for the next 2-3 minutes, and repeat.  Do this several times throughout the day to get in these microbursts of movement.

5. Be prescription savvy – Make it a habit to quiz your health care professional before starting a new treatment.  Good questions to ask include: What is this medication for? How does it work? How should I take this medication to help it work best? What can I expect when I start taking this medication?

6. Get creative in the kitchen – Healthy eating doesn’t have to be boring. Try sautéing vegetables in a pan with a teaspoon of olive oil and add in your favorite spices. Replace white pasta with whole grains, lentils, or spaghetti squash for added flavor and nutrients. Cook beef or chicken in a slow-cooker to infuse flavor without the extra calories. Or try sprinkling cinnamon or another sweet spice over popcorn.

7. Every day, enjoy de-stressing – To reduce stress, experts recommend regular exercise, meditation and breathing techniques. But even something as simple as listening to soothing music, reading a good book, soaking in a hot tub or playing with your pet can help you relax. Taking at least 10 minutes each day doing something you enjoy can go a long way toward beating the stressors of life.

8.  Get to bed earlier – Most of us do not get the seven to eight hours of sleep adults need. Over time, a shortage of shut-eye can raise your risk of a heart attack or stroke – regardless of your age, weight, or exercise habits. If you’re consistently sleep-deprived, going to bed even 15 minutes earlier every night can help. Also set a regular sleep and wake schedule and stick to it – even on days off.

9. Pay attention to your posture – Next time you’re at your desk or on the phone, take a moment to thing about your posture. Straighten up your back, tuck in your stomach and put your feet flat on the floor with your legs uncrossed. The few seconds this takes can help you avoid back pain, one of the most common health problems.

10. Take the stairs – The next time you are headed up to a higher floor, bypass the elevator and climb stairs instead. You’ll get your blood pumping, exercise your lungs and work the muscles in your lower body. Plus, it’s a great way to add physical activity to your day without having to block out time for exercise.

11. Stretch it out – Regularly stretching your muscles helps you avoid injuries, stay limber, and to move more freely as you age. Take a few minutes each day to stretch out before and after you exercise. Even you are not exercising, take a few stretch breaks throughout the day. Also, stretching right before bed can help you relieve tension and help you get to sleep faster.

12. Do mentally challenging activities – Research has found that mentally challenging activities, such as reading, doing crossword puzzles, playing chess, or learning a new language, may have a protective effect on your brain.  Regularly engaging your mind may help lower your risk for dementia associated with Alzheimer’s disease. Even simply staying connected with others can stimulate brain health protecting it from dementia.

13. Lift weights – You’ll be amazed at how lifting weights can transform your body making strong and toned.  Free weights are a good place to start and if a beginner, start off with light weights (1-5 pounds).  Have a goal to pump some iron 2-3 times a week and discover how more energized and invigorated you’ll feel.

14.  Have a tall, cool glass of water with lemon each morning – Before reaching for your cup of coffee, instead pour yourself cold water with juice from half of a lemon in it.  This refreshing beverage is perfect for revving up your metabolism for the day and helps hydrate you right from the start.

15.  Think positively – People who are optimists tend to have healthier behaviors. They usually get in regular exercise, eat better, and have a set bedtime routine.  Higher optimism also has been lined to higher antioxidant levels, lower inflammation, and healthier cholesterol levels – all good for heart and overall health.