fitandhealthyclub

Stay Fit And Healthy In Monsoon Season

2020-10-11T08:22:00.000-07:00

Stay Fit And Healthy In Monsoon Season

Monsoon is very important season for India as rain is the source which affects the yeild of agricultural products and crops. Many dams, rivers and reserviours in India revive in this season through rains. However, it is also true that this season is prone to water-borne diseases like typhoid, cholera, diarrhea, bacillary and amoebic dysentery and hepatitis.

The world health organization has already stated that there is pollution in drinking water in the country and this can harm health in public. according to the organization, every year more than 98000children suffer from diarrhea and other water borne diseases.in 2018, 2,439 people died due to four major water-born diseases example: cholera, typhoid, acute diarrhea diseases and viral hepatitis, while more than 13 million people succumbed to these diseases. usually , tap water in our homes is not suitable for drinking. despite the but efforts of the water supply authorities the water flowing into the pipelines gets contaminated before the water reach our home or due to the additional burden on the water treatment facilities due to high levels of contaminated due to monsoon rains in the water sources lets find it :- Read how to protect your family health from dangerous diseases in this season.

Beware of water intake from contaminated sources

While water goes through a rigorous treatment process before reaching your tap. Subsequently, it passes through various old, impure, leaked, and corroded pipes. In addition, treated water in our cities for more than 20 hours per day is without water pressure. without water, the slope in pipelines also creates a vacuum, if there is any leakage ,it can pull the unhealthy stuff towards it. such possibilities are more in pipelines during monsoon due to waterlogging. therefore, the water tank in your home may contain impurities, which a simple tap filter cannot remove. it can be used for washing water or bathing but it is definitely not right for drinking. if this water is boiled then this water becomes drinkable. if you have come from a water purifier, the intakes is additive. Apart from this, contaminants always accumulate in the filter of the water purifier. which needs to be kept clean regularly so that pure water is available.

Improve your immune system

People get sick during the monsoon season. The biggest reason for this is that the waterlogging of rain increases the chances of mosquitoes to thrive which cause dangerous diseases. on the other hand, water gets polluted due to leakage of water from many important places. Also, this season is favorable for growing and growing many type of microbes. by eating contaminated water or food prepared with such water a lot of communicable diseases occur. if this water or food made from it is consumed for a long time, it can damage vital organs like liver, kidney, bladder and lungs. To prevent the breeding of mosquitoes, do not let water accumulate around your house or put a kerosene oil in the water. Also, wear full- sleeve cloths and use mosquito repellent cream on body parts. Homemade food should be eaten as a precaution and street food should be avoided. Clean the raw fruits and vegetables thoroughly with clean water before cooking or consuming them. Also, eat immunity boosting foods like nuts, hot soup, probiotics, broccoli, turmeric, garlic, ginger, citrus fruits, green leafy vegetables etc. Also, drink alkaline water regularly. which is beneficial for health and also enhances your immune system.

Maintain hygiene

Maintaining cleanliness during pandemic and monsoon seasons is paramount. There is a need to keep extra cleanliness for the people living in the because there is a possibilities of dangerous infections and diseases. Make sure you wash your hands thoroughly before and after using the washroom, sneezing, coughing, petting etc. Also beware of wet walls as fungus accumulates there, where has many types of diseases.

Get regular exercise

As you cannot do your walking or running regularly due to rain then this may be a good time to invest in home workout. Simple exercise such as push ups, squats, and lugs can be practiced at home to increase muscle strength. You should also practice yoga as it is helpful in reducing respiratory problems which is common diseases in monsoon season.

Use advanced water purification

In todays era, people don't know whether the water they are using is healthy or not. Most of us have RO system installed in our homes to purify the water. Although RO purifies the water but at the same time it eliminates many nutrients and minerals present in the water. After which the PH level in water decreases which makes the water unfit for our body.

Alkaline water purification system, which is the most advanced technology for purifying water. This technique not only purifies the water, but also acidic elements from the water.

Healthy Hair

2019-12-14T10:42:00.002-08:00

The Best Foods For Healthy Hair:

Healthy nuts

Hair growth requires a daily supply of an adequate amount of nutrients to the body. Deficiencies in these vital nutrients are the main cause of excessive hair fall. Nuts are rich sources of many nutrients. Moreover, nuts can be consumed in a variety of ways. Adding them to a daily diet is easy and not much of a task.

Eggs

Eggs are rich sources of biotin essential for hair growth. Biotin keeps the scalp healthy. Biotin deficiency makes hair brittle. Eggs also contain vitamin D required to keep hair shiny and strong. It also helps in creating new hair follicles. Consequently, it helps in making hair thick. Protein is required to increase muscle mass in the body. It is also essential for good hair health.

Green vegetables

Dark green vegetables are rich sources of vitamin A and C. Both of these nutrients aid in the sebum production important for hair health. It is a natural hair conditioner which keeps the scalp well moisturized. It can be considered as a scalp oil. Dark green vegetables such as spinach, kale, broccoli, Swiss chard keep hair healthy.

Seafood

Oily fishes are rich sources of omega-3 fatty acids which is essential to keep hair thick and shiny. In the deficiency of omega-3 fatty acids, scalp turns dry, and hair fall takes place. Moreover, omega-3 fatty acids are essential to keep the scalp healthy, and free from inflammation which prevents hair fall. Seafood such as mackerel, salmon, sardines and oysters are rich sources of healthy fats.

Now, you got all tips for diet of your hair.
Is that enough?
i would say NO, because including good diet you also have to care of your hair.

Steps:

Avoid washing your hair every day.
Use sulfate- and silicone-free hair products.
Shampoo your hair gently.
Rub conditioner on the ends of your hair.
Use cool water to wash and rinse your hair.
Try deep conditioning your hair once a week.
Wash your hairbrush regularly.
Let your hair air dry.
Use keratin containing shampoo.
TRESemme Keratin Smooth Shampoo.
OGX Ever Straightening Brazilian Keratin Therapy Shampoo.
Keratin Complex Keratin Care Shampoo.
Keranique Scalp Stimulating Shampoo.

egg

2019-12-11T05:00:00.000-08:00

Benefits of eating egg:

Eggs contain vitamins, phosphorus, selenium, calcium, zinc, B-5, B-12, B-2, D, E, K, B-6 and many other nutrients. Apart from this, it contains 70 calories, 6 grams of protein and 5 grams of healthy fat, which works to keep the body healthy. Many diseases can be avoided by eating 2 eggs daily. The body gets the most benefit from eating egg as a breakfast.

1. Egg is a good source of protein, albumin protein is found in it in plenty. This will greatly assist in providing the necessary nutrition to complete the deficiency of protein in the body.

2. An egg contains 6 grams of high quality protein and 9 amino acids necessary for the body. Eggs are good for hair and nails due to having other mineral-vitamins, including sulfur.

3. Vitamin D is also found in plenty in eggs, which is very important for strengthening bones. It helps in absorption of sun rays in the body, which makes bones strong.

4. If you want your body to grow very fast, then for this, pour two raw eggs in a glass of milk and use it regularly after mixing it well. If you use it then you will get some You will see how fast your body is growing in months.

5. A lot of vitamins and proteins found in eggs are considered very beneficial for sharpening the brain. Eating 2 boiled eggs daily always keeps the mind sharp and active. Anything is easily understood.

posture corrector

2019-12-10T00:17:00.001-08:00

Here are the benefits of posture corrector:

WHAT IS POSTER?

Posture is somewhat difficult to define in that it varies for each of us. Your carriage, is the position that your body is in as you go about everyday life. The way you stand, sit, walk, and even sleep are all elements of posture.

Posture is one of the most overlooked aspects of our health, yet it can have a great impact on our circulation, our energy levels, and pain in our back and neck. Our muscle tone and skeletal system have the greatest impact on our bearing, and this must be affected to correct poor comportment.

If you suffer from neck and back pain and are wearing a posture corrector, you will need to wear the brace as long as it takes for you to develop good posture habits on your own. Remember, the best braces will help you align correctly and assist in strengthening your muscles.

HOW POSTURE CORRECTER WORKS?

A posture corrector is a device that you wear to improve your body’s alignment. According to several experts in the industry, a corrective brace re-trains your body's musculature. Over the course of too many days sitting at a desk or engaged in other activities that train the body to lose upper body muscle tone, our posture deteriorates.

Most of the traditional corrective devices on the market today attempt to correct poor alignment by pulling the shoulders back. These devices do exactly as they say; pulling the shoulders back and correcting poor stance, but they also do all of the work for your body.

Acupressure

2019-12-07T22:00:00.001-08:00

Benefits of acupressure:

The role of acupressure has been paramount in traditional Chinese medicine (TCM) for more than 2000 years, and the fact that it is still in use today is a testimony to its effectiveness in the treatment of illness and pain. Acupressure is essentially a method of sending a signal to the body (by needle or other means) to “turn on” its own self-healing or regulatory mechanisms. Normally, Qi (vital energy) circulates through natural pathways in the body called meridians. Blockage of this flow or an imbalance in Yin and Yang can cause illness and pain. Acupressure helps to correct functional imbalances and restore the flow thus returning the body to a more natural state of well-being.

Acupressure is an effective form of stimulation used to help relax the muscles. If done regularly, this method of self-massage can sustain improvement and minimize recurrence of symptoms. Be patient and consistent when practicing acupressure on them. A simple way to stimulate these points is to press firmly with a finger in a rotary movement or an up-and-down movement for several minutes at a time. It is recommended that you use this information under the guidance of your physician.When you have localized pain, what do you do? You reach for it. Often without conscious thought, your hand goes to the area of discomfort and massages it. Understanding the basics of acupressure could make this mindless self-massage even more beneficial, helping you to relax and even manage chronic pain.

Acupressure Points have a high electrical conductivity at the surface of the skin, and thus conduct and channel healing energy most effectively. This is why the most potent healing energy work uses acupressure points. The Chinese call healing energy Qi or Chi. In Japan, the life force is termed Ki, and channeling healing energy is called Reiki. Yoga practices refer to the body's life force as prana or pranic energy. These terms all relate to the same universal healing energy, which exists in our environment, and links us to all forms of life.

There has not been a lot of research done to document the benefits of acupressure, although there has been some. According to the National Cancer Institute, several small studies have shown that acupressure has helped cancer patients by reducing cancer-related fatigue and nausea. Many patients report acupressure has also helped with pain, stress and anxiety but there has not been research done specifically with cancer patients documenting these results.

Acupressure should not be used as the only treatment for serious illness or chronic condition, but in addition to treatment by a licensed physician.

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Gooseberry

2019-11-04T21:37:00.001-08:00

Benefits of eating gooseberry:

1.Diabetes:
People with diabetes drink a little turmeric powder and honey mixed with gooseberry juice.

2. Body Weight:
Getting gooseberry juice in the morning and drinking it on an empty stomach will dissolve unnecessary fats and reduce body weight.

3.Asthma:
Drinking a little honey in gooseberry juice and drinking it twice a day can cure asthma.

4.Constipation:
Gooseberry helps to stabilize the intestinal tract. So if you drink it daily, you can help with the problem of constipation.

5.Blood Purification:
When you drink honey with good fresh gooseberry juice, the blood is clean. This makes the body active and healthy.

6.Urinary irritation:
Some people develop irritation when urinating. To avoid such irritation, drink gooseberry juice twice daily.

7.Body cooling:
During the summer, the body gets hotter. So gooseberry juice is great for mitigating such body heat.

8.Excessive bleeding:
If you are experiencing excessive bleeding during the menstrual period, you can take three servings of fresh gooseberry juice and mellow banana every day to correct it.

9.Beautiful face:
To keep your face looking good, you need to drink a little honey with gooseberry juice every morning.

10.Anemia:
Drinking gooseberry juice daily to prevent memory loss caused by blood loss in the body can increase the red blood cell count and increase your memory.

11.Heart Disease:
People who are weak with heart disease may have a problem with heart disease if they drink large quantities of gooseberry juice daily.

12.Skin Problems:
Gooseberry Juice is very effective in curing skin problems. Especially people with acne and pimples can drink it.

13.Eyesight:
Drinking gooseberry juice will increase your eyesight.

14.Old age:
Gooseberry juice releases toxins in the body and prevents the appearance of aging quickly.

Dark Chocolate

2019-11-03T17:26:00.001-08:00

Benefits of eating Dark Chocolate:

1. Lowers Blood Pressure

Research suggests that the high magnesium content in dark chocolate can help lower blood pressure. Studies also suggest that eating dark chocolate raises the level of nitric oxide in your body. Nitric oxide is a naturally occurring substance in your body that acts on small receptors in our blood vessels and helps them dilate thereby lowering overall blood pressure. A 2012 Australian study found that people who eat dark chocolate over a short period of time do see a drop in blood pressure by 2 millimeters of mercury.High magnesium content in dark chocolate can help lower blood pressure

2. Lowers Cholesterol

Studies show that moderate amounts of dark chocolate can lower LDL which is bad cholesterol and raise HDL which is good cholesterol. This in turn helps reduce the risk of cardiovascular diseases and a stroke. Here's how: LDL builds up along the inside of arteries, forming plaque deposits and narrowing arteries. This condition can lead to a heart attack. So if dark chocolate can reduce LDL, they can eventually reduce the risk of a heart attack.Moderate amounts of dark chocolate can lower LDL

3. Improves Brain Function

It can help you focus, sharpen your memory and protect your brain from ageing. In 2012, researchers at the University of Nottingham found that eating dark chocolate boosts blood flow to some key areas of the brain for a few hours at the least, which directly leads to increase performance in tasks and general alertness. Another 2013 study published in the journal Neurology found that eating dark chocolate daily (in moderate amounts of course) can boost your memory by almost 30% and also up your problem solving skills.Dark chocolate can help you focus, sharpen your memory and protect your brain from ageing

4. Improves Heart Health

A 2015 study found that dark chocolate promotes a healthy heart. The study done by researchers at the Wageningen University in Netherlands found that dark chocolate restores flexibility to the arteries and at the same time, prevents white blood cells from sticking to the walls of the blood vessels. In 2014, another study that was presented at the American Chemical Society (ACS) found that when you eat dark chocolate, the gut bacteria in your stomach ferments it into anti-inflammatory compounds that are good for the heart. A 2015 study published in the Journal Heart, suggests that a substantial amount of chocolate every day can lower cardiovascular disease and stroke risk.Dark chocolate promotes a healthy heart

5. Keeps Your Weight in Check

A 2012 study conducted by the University of California looked at the diet of 1000 Americans found that those who ate dark chocolate a few times a week were on an average, slimmer than those who ate it occasionally. The researchers went on to say that even though dark chocolate is loaded with calories, it contains ingredients that may favour weight-loss. Another study said that if you eat dark chocolate as dessert after your meals, it is likely to curb weight gain.

Sugarcane juice

2019-11-03T01:26:00.000-07:00

Benefits of drinking Sugarcane juice:

1.One of the most important health benefits of sugarcane juice is that it helps treat urinary tract infections, kidney stones and ensure proper functioning of the kidneys.
Sugarcane juice helps strengthen your liver and is thus suggested as a remedy for jaundice. Jaundice is a condition where you find yellow pigmentation of the skin and membrane due to elevated levels of a substance known as bilirubin in the bodily fluids and is triggered by poor functioning liver.

2.It being rich in the good kind of carbohydrates, protein, iron, potassium and other essential nutrients that make it the ideal energy drinks.
Sugarcane juice also has alkaline properties which means it's good for treating acidity and stomach burns.

3.It has a low glycemic index (GI) so it comes highly recommended for diabetics.
Sugarcane juice is extremely rich in minerals which helps prevent tooth decay and bad breath.

Apple

2019-11-02T00:15:00.000-07:00

Benefits of eating Apple:

1. Good for Diabetics and Blood Sugar regulation

According to the book ‘Healing Foods’ by DK Publishing, the fructose (a class of sugar) and antioxidant polyphenols in apples improve the metabolic balance and slow the rate at which sugar is absorbed in the body. This property of apples is especially effective for diabetics, who have to keep their blood sugar spike in check. Experts have also suggested that apples lower risk of developing type 2 diabetes because of a class of antioxidants called Anthocyanin, that is also responsible for red, purple and blue colors in fruits and veggies.

2.Helps in Weight Loss

Pectin fibre helps lower the body’s absorption of excess dietary fats.The rich quantum of fiber found in apples also helps you feeling full for longer. Bangalore based nutritionist Dr. Anju Sood says, “Fibre takes the longest to digest, which helps you keep satiated and prevents you from binging on other fattening and sugar laden foods. In the long run, this aids in weight loss.”

3. Enables Smoother Digestion

A number of health benefits of apples are derived from the wonder fibre pectin it contains. This soluble fibre works wonders for your digestion. Pectin a form of soluble fiber, draws water from your digestive tract and forms a gel, helping to slow digestion and pushing stool through your intestines. Apples also contain malic acid, which is again a useful digestive aid.

4.Protecting bones

Apples are also effective in strengthening bones and can play a crucial part in overall bone health. A certain favanoid phlorizin, found in apple skin, may help prevent bone loss associated with menopause, as it fights the inflammation and free radical production that leads to bone degeneration.

5.Reduces Cholesterol

Pectin fibre and other constituents, such as antioxidant polyphenols have been linked to reducing the levels of “unhealthy”(LDL) cholesterol, and slow down its oxidation. This further helps reduce the risk of hardening of arteries, damaging heart muscles and blood vessels.

Lemon

2019-11-01T21:01:00.000-07:00

Benefits of Lemon:

Friends, lemon is very beneficial for health, you must have heard about it. But today we will tell you about the great benefits of lemon, which you have not yet heard. Lemon contains good amounts of antioxidant vitamin C, which are very beneficial for the body and skin.

1.Beneficial for bones

Lemon contains elements like vitamin C anti oxidant calcium which are beneficial in strengthening bones.

2.To remove facial stains

The benefits of lemon are considered to be very good for removing facial spots. Because a good amount of anti-oxidant vitamin C elements are found inside the lemon, which removes the toxins present in the blood and purifies the blood.

3.Beneficial for stomach

Lemon is very beneficial for stomach related diseases, in the morning, squeeze lemon juice in a glass of lukewarm water and mix a little honey in it, drinking it cures stomach diseases.

4.Helps in losing weight

Lemon is also very beneficial for weight loss, if you want to control your weight, then in the morning you will drink a glass of lukewarm water, a teaspoon of lemon juice and a little honey on an empty stomach.

5.Control diabetes

Lemon is also very beneficial for diabetes control, it easily removes the toxins present in your body, due to which your diabetes remains under control.

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fish oil

2019-11-01T09:23:00.001-07:00

Benefits of fish oil for health:

Today i will let you know what are the benefits of fish oil

1.Sources of Omega-6 EFAS and Omega-3 EFAS

Omega-6 EFAS can be found in vegetable oils. On the other hand, Omega-3 EFAS can be easily found in fish oil. No doubt, Omega-3 EFAS can also be found in marine plankton, flaxseed oils and walnut.

A study was carried out in 1970s to find out the reason that why greenland eskimos they rarely suffer from heart diseases and the biggest reason for this was their high-fat diet.

2.Reducing Inflammation

We all know that inflammation causes soreness in the joints, chronic pain and many other issues. If you want to reduce the inflammation, then you must give a try to fish oil. Omega-3 helps you to recover faster as it reduces the inflammation.

3.Helpful for skin and hair

Omega-3 fatty acids help in reducing the symptoms of rosacea and inflamed capillaries. It also reduces those red blotchy pathces on your skin. These are some great benefits os Omega-3 fish oil for skin.

Fish oil makes your hair shinier and stronger. Omaga-3 helps to remove dryness from the skin.

4.Good for heart

A major effect of omega-3 fatty acids is to reduce the triglyceride levels in the blood and prevent platelets (blood cells responsible for clotting) from clumping together. This may have a protective effect on the heart and also reduce the incidence of atherosclerosis.

The DHA component of fish oil can improve the functioning of a diseased heart and clinical trials have found that it also helps to improve the functioning of a healthy heart. Fish oil improves the energy production in the heart and has properties to prevent irregular heart beats (arrythmias). Fish oil is often recommended to heart patients as part of a programme to prevent a second heart attack.

Coconut water

2019-11-01T03:54:00.001-07:00

Here are the benefits of drinking coconut water:

The scientific name for coconut water is “coconut liquid endosperm”5 — it is the clear liquid found in the center of young, green coconuts and is made when the endosperm tissues of a coconut fruit go through nuclear mode of development.

The ingredients in coconut water are way more effective at hydrating the human body
than those of sports and energy drinks. During rigorous exercise or extended periods of physical activity, the human body loses mineral-rich fluids.

Coconut water proves to be very useful for acne problems. Apply a few drops of coconut water to the face on a daily night and within a few weeks, your skin will be soft and smooth.

Mix a few drops of lemon and few drops of coconut water and apply on the face and the entire body, this will greatly benefit the skin.

It also help in getting rid of constipation. Drinking coconut water relieves common problems during pregnancy like constipation, nausea, and acidity.

In addition to all of its hydrating benefits, coconut water contains antioxidants that help to neutralize stress and free radicals created by exercise. Look for fresh coconut water to get the highest levels of antioxidants. Processed and heat pasteurized coconut water has fewer antioxidants, according to a recent study.

Carrots

2019-11-01T03:35:00.001-07:00

Benefits of Carrots:

Carrots are a great source of various vitamins and minerals. According to the health and wellness information, carrots are a great source of vitamin A, biotin, vitamin k1, potassium, and vitamin B6.

Carrots are rich in beta-carotene, which the body converts into a vitamin A, a nutrient that promotes strong vision and plays a vital role in immune function.

Studies have shown that biotin plays an important role in the body's ability to metabolize fat and protein.

Vitamin K1 plays a vital role in blood coagulation, which is the process of making blood clot. Coagulation enables the blood to plug and heal a wound.

Potassium can help people control their blood pressure, which can benefit their long-term health.

Finally, vitamin B6 plays a role in converting food into energy, making it an ideal afternoon snack for people who want to quell their hunger pangs and give themselves a needed energy boost.

Guava

2019-10-31T20:41:00.003-07:00

Benefits of eating guava:

Guavas are an excellent source of dietary fiber.Therefore, eating more guavas may aid healthy bowel movements and prevent constipation.Just one guava can provide 12% of your recommended daily intake of fiber.

Additionally, guava leaf extract may benefit digestive health

Many scientists believe that the high levels of antioxidants and vitamins in guava leaves may help protect your heart from damage by free radicals.Trusted So.

The higher levels of potassium and soluble fiber in guavas are also thought to contribute to improved heart health.

Additionally, guava leaf extract has been linked to lower blood pressure, a decrease in "bad" LDL cholesterol, and a rise in "good" HDL cholesterol.Trusted Sour.

Since high blood pressure and high levels of LDL cholesterol are linked to higher risks of heart disease and stroke, taking guava leaf extract could lead to valuable benefits.

What’s more, the fruit may have benefits for heart health as well.

Guava leaf extract has been shown to have an anticancer effect. Test-tube and animal studies show that guava extract can prevent and even stop the growth of cancer cells.Trusted SourTrusted Sourc.

This is likely due to the high levels of powerful antioxidants that prevent free radicals from damaging cells, one of the main causes of cancer.Trusted Sour

One test-tube study found that guava leaf oil was four times more effective at stopping cancer cell growth than certain cancer drugs.

healthy food

2019-10-31T20:37:00.004-07:00

Benefits of eating healthy food:

1.Weight Loss or Maintenance

Use fruit, vegetables, lean protein and whole grains to replace high-fat, high-calorie foods. Staying within your required calorie range is vital for achieving and maintaining a healthy weight. The fiber in whole grains, fruits and vegetables help fill you up faster and keep you full longer than foods that are loaded with sugar. The longer you are satiated, the less likely you are to exceed your ideal calorie range.

2.Blood Sugar Control

Sugary foods, such as white bread, fruit juice, soda and ice cream, cause a spike in blood sugar. While your body can handle occasional influxes of glucose, over time this can lead to insulin resistance, which can go on to become type 2 diabetes. Complex carbohydrates, such as whole grain bread, oatmeal and brown rice, cause a slow release of sugar into the bloodstream, which helps regulate blood sugar.

3.Decreased Risk of Heart Disease

Regularly consuming high-fat foods can increase your cholesterol and triglyceride levels, which can cause plaque to buildup in your arteries. Over time, this can lead to heart attack, stroke or heart disease. Eating a moderate amount of healthful fats such as those found in olive oil, avocados, fish, nuts and seeds helps protect your heart.

4.Decreased Cancer Risk

Fruits and vegetables are loaded with antioxidants, which are substances that seek and neutralize potentially damaging cells called free radicals. Free radicals contain an uneven amount of electrons, making them highly unstable. As they seek out and steal electrons from healthy cells, they can cause damage. Antioxidants neutralize free radicals by donating one of their electrons, turning the free radical into a stable molecule.

2019-10-08T05:48:00.001-07:00

How To Remain Healthy?

GET A GOOD NIGHT'S SLEEP

If you have trouble sleeping, try relaxation techniques such as meditation and yoga. Or eat a small bedtime snack of foods shown to help shift the body and mind into sleep mode: whole grain cereal with milk, oatmeal, cherries, or chamomile tea. Darken your room more and turn your clock away from you. Write down worries or stressful thoughts to get them out of your head and onto the page. This will help you put them into perspective so you can quit worrying about them.

EXERCISE DAILY

Did you know that daily exercise can reduce all of the biomarkers of aging? This includes improving eyesight, normalizing blood pressure, improving lean muscle, lowering cholesterol, and improving bone density. If you want to live well and live longer, you must exercise! Studies show that even ten minutes of exercise makes a difference — so do something! Crank the stereo and dance in your living room. Sign up for swing dancing or ballroom dancing lessons. Walk to the park with your kids or a neighbor you’d like to catch up with. Jump rope or play hopscotch. Spin a hula hoop. Play water volleyball. Bike to work. Jump on a trampoline. Go for a hike.

EAT HEALTHY FOOD

Eating a healthy diet is not about strict limitations, staying unrealistically thin, or depriving yourself of the foods you love. Rather, it’s about feeling great, having more energy, improving your health, and boosting your mood.

Healthy eating doesn’t have to be overly complicated. If you feel overwhelmed by all the conflicting nutrition and diet advice out there, you’re not alone. It seems that for every expert who tells you a certain food is good for you, you’ll find another saying exactly the opposite. The truth is that while some specific foods or nutrients have been shown to have a beneficial effect on mood, it’s your overall dietary pattern that is most important. The cornerstone of a healthy diet should be to replace processed food with real food whenever possible. Eating food that is as close as possible to the way nature made it can make a huge difference to the way you think, look, and feel.

By using these simple tips, you can cut through the confusion and learn how to create—and stick to—a tasty, varied, and nutritious diet that is as good for your mind as it is for your body.

THINK POSITIVE AND FOCUS ON GRATITUDE

Research shows a healthy positive attitude helps build a healthier immune system and boosts overall health. Your body believes what you think, so focus on the positive.