30 Ways to Improve Health in Just 30 Days
(#19 and #2 Worked for Me!)
(#19 and #2 Worked for Me!)
Women’s health. Men’s health. You want to improve health. Your health. Who doesn’t? But being healthier is tough to quantify. Olympic athletes (like Jenn Suhr in the picture) are healthy. Right? But she’s super-human.
What about you and me. Regular folk. Is it about losing or maintaining a healthy weight? Having more energy? Sleeping better? Feeling more upbeat? It’s about all of the above.
Let’s cut to the chase and reserve one straight month to improve your health with measured, manageable steps.
Sure, a month can feel like quite a stretch. Thirty whole days? Well, according to Life Coach Darryl Mobley, “it can take about 30 days to replace a bad habit with a good one.”
So take the first three weeks by storm. Stick to these tips, stat! And as for that last full week, expect it to feel like a breeze. You will have already set your healthy habits in place. Now it’s just a matter of carrying these actions with you for months to come.
It doesn’t matter whether your interest is in women’s health or men’s health. You can live your best and feel your best with this countdown of thirty easy lifestyle tricks that will improve your health in just thirty days.
30th Way To Improve Health: Swap out sponges
Sponges are breeding grounds for germs. To start this month off right, let’s free your home of bacteria-ridden cleaning materials.
That also goes for dirty rags and towels, sponges, and scrub brushes. It’s time to replace them.
29th Way To Improve Health: Clean sweep
Clean all the surfaces (counters, floors, sinks, etc.) in your home in order to fully sanitize your home and reduce the spread of germs. To improve your overall health, it’s necessary to begin by securing the health of your surroundings.
28th Way To Improve Health: Linens overhaul
Get into the habit of washing your bed sheets and pillowcases every week. Your bed sheets and pillowcases collect dead skin cells and soak up your body sweat and saliva (eew!).
Oh—and if you have a pet that likes to snooze with you, then there’s even more bacteria and hair to worry about.
Freshen up your bed routinely, and you’ll reduce the chances of getting sick.
27th Way To Improve Health: Make your bed
Everyday. First thing in the morning.
You’ll feel better looking at your bedroom if you can see a neatly made bed—especially when you come home from work at the end of the day. You might even find that you sleep better when you climb into an already-made bed.
26th Way To Improve Health: Do the 7-day no sugar challenge
Just say “no” to added sugars for the first seven days.
This is a great way to learn about how you feel from the foods you routinely eat, and the way that sugar affects you.
If you avoid added sugars in the first week, you’ll set yourself up for success and smarter decisions for the rest of the month.
25th Way To Improve Health: Carry a water bottle with you everywhere
Find a reusable water bottle that you can bring with you to the gym, office, grocery store—and everywhere in between.
When you get into the habit of carrying water with you at all times, you’ll remember to hydrate throughout the day.
24th Way To Improve Health: Meet with a dietitian
Every celebrity knows that having a personal dietitian helps them get their food habits on track. Consult with a licensed dietitian for health advice that is customized to your lifestyle and interests.
23rd Way To Improve Health: Simple breakfast
Say it with me: breakfast!
Make sure the most important meal of the day is setting you up for success. Choose breakfast items that have whole grains and plenty of vitamins. Think oatmeal with berries or whole grain toast with nut butter and a banana.
22nd Way To Improve Health: Keep a journal
Journal your way through the month.
Studies show that when we write thoughts down in a journal, we feel more relaxed and mindful.
For instance, you can relieve stress by writing down your worries or any negative thoughts, and gently letting them go.
21st Way To Improve Health: Start early
Rise and shine, earlier than you’re used to. For most people, an extra half hour allows them to get ready for the day at a slower pace and to get out the door without the stress of being late.
Waking a full hour earlier than normal, on the other hand, gives you plenty of time to fit in a pre-work workout, a meditation session, or meal prep for later in the day.
20th Way To Improve Health: Prepare meals at home
Don’t skip breakfast. Pack your lunch. And cook easy one-bowl dinners at home.
When you prepare your meals yourself, you have control over every piece that goes into them.
New to cooking? Consult with a personal dietitian to find easy recipes with minimal, whole ingredients.
Frozen pizzas and takeout? Not anymore!
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19th Way To Improve Health: Drink your greens
One of the easiest ways to include more dark leafy greens in your diet is to blend them up.
All you need is a blender, one banana, 2 cups of kale or spinach (or a mix) and some fresh-squeezed orange juice.
The fruits make the treat sweet and delicious—you won’t even realize that you’re sipping on greens.
18th Way To Improve Health: Sip green tea
Green tea is loaded with antioxidants that help to boost the immune system. And, green tea packs just a wee bit of caffeine. It has also been shown to increase brain function.
Add one cup of green tea a day to your morning routine in order to boost your immune system and feel healthier.
17th Way To Improve Health: Take a walk
An active lifestyle is all about—well, being active.
Even if you already workout daily, add a 10 to 20-minute walk to your day. Maybe this means walking the dog for a longer stretch when you get home. Or fit a neighborhood stroll into your morning now that you have an extra half hour to work with.
Make time for a daily walk and feel more energized throughout the day. Perhaps now is even the time to get a personal trainer.
16th Way To Improve Health: De-clutter
Nothing takes a toll on the mind like a cluttered space. Open up your home with organization.
Take it upon yourself to tackle stacks of paper, magazines, and mailings that accumulate on counters and tables alike.
Free your desk of the materials that crowd every corner. And clean out your closet to free up space for new items and make getting dressed in the morning easier and more utilitarian.
15th Way To Improve Health: Shop for local produce
When you buy locally, you receive the freshest fruits and vegetables on the market. And you’ll feel more inclined to cook with them and enjoy healthy and tasty seasonal foods.
14th Way To Improve Health: Eat with others
Studies show that when we share meals with others, we eat slower (which is better for digestion), consume smaller portions, and enjoy socialization.
It makes sense if you think about it. While eating lunch at a desk can result in multitasking and quickly shoveling spoonfuls into our mouths over the computer, sitting with others leads to conversation and more mindful consumption.
13th Way To Improve Health: Engage your ears
Podcasts are a great way to engage your ears and your mind. Give your regular music playlist a break and tune into a podcast that interests you. You open your mind up to new ideas and learn from fresh perspectives.
12th Way To Improve Health: Put the scale away
Being healthy is not about being a certain weight.
For this month, hide the scale. Don’t worry about numbers. Focus more on how you feel when you change your diet and lifestyle habits.
11th Way To Improve Health: Download a meditation app
Meditation offers opportunities for mindful relaxation and breathing.
If you’re new to meditating, then take things slow. Many free meditation apps offer introductory programs that can help you get started with short, 1- to 3-minute guided sessions.
10th Way To Improve Health: Do as your dentist says
Many tell their dentist that they are flossing every day. It’s a lie many of us are probably guilty of.
This month, make it your mission to floss every single night. The mouth is a breeding ground for bacteria and illnesses.
Flossed teeth result in healthier gums, fresher breath, and disease prevention. And all it takes is a matter of minutes.
9th Way To Improve Health: Correct your posture
Make a conscious attempt to correct your standing and sitting posture throughout the month.
Set reminders on your phone so that you can remember to sit up straight and pull your shoulders back.
Or, team up with a coworker and get into the habit of reminding one another to think about how you hold your body.
8th Way To Improve Health: Put away the salt shaker
Remove the salt shaker from the table.
When it’s within an arm’s reach, it’s too easy to add unneeded salt to already tasty home-cooked meals.
Banish the salt for a month. After a few days, you’ll forget it was ever there.
7th Way To Improve Health: Swap out white grains
Replace white bread and white rice with whole wheat and brown or wild rice products. These healthier alternatives have more fiber and vitamins to fuel you throughout the day.
6th Way To Improve Health: Say no to multi-grain
Multi-grain products are just a health food marketing scheme.
More often than not, multi-grain bread is just wheat or white bread with an additional bit of quinoa or other grain.
Unless it’s whole multi-grain, you’ll want to opt for whole wheat or whole grain alternatives instead.
5th Way To Improve Health: Build colorful dishes
The general rule is, the more colorful your meal, the healthier you’ll feel.
Different colored fruits and veggies pack diverse vitamins and minerals.
Think Greek salad with tomatoes, cucumbers, olives, and red onion; or a vegetarian chili with carrots, kidney beans, peas, and bell peppers.
4th Way To Improve Health: Stretch it out
Stretching relaxes our muscles and relieves stress in the body.
Get into the habit of a series of morning stretches when you wake up and another set before bed. Yoga, anyone?
This might be the best time to add yoga to your life.
3rd Way To Improve Health: Get more fresh air
Take your lunch break outside. Take walking phone meetings by exploring a nearby park while chatting on the phone.
However you manage it, make an effort to schedule more time outdoors. Simply being out in the sunshine can boost your mood and relieve stress.
2nd Way To Improve Health: Do interval training
These bursts of speed will boost your heart health and increase your endurance.
1st Way To Improve Health: Go to bed earlier
“Just get to bed earlier.” Easier said than done, right?
Sleeping more begins with healthy pre-bedtime practices. Set yourself up for sleepiness with a secure bedtime routine that lets your body and mind know that it’s time to rest.
“When you are tired, your food choices may suffer, you may not have the energy to exercise and your immune system may get compromised – the last things you want right now. So, try to disconnect from all media earlier than usual and get yourself to bed. Ideally, aim for eight hours of sleep.”
As you move through your month, focus on feeling clean and refreshed. Your body and overall health will thank you for making these simple, small lifestyle changes.
You may find that you manage to stay healthy while your coworkers fight off seasonal colds. Or maybe your overall energy levels start to soar.
The benefits of leading a healthy lifestyle are infinite. All it takes is that first month to get started, and you’ll be on track for the rest of the year, and the rest of your life!
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