https:\/\/journals.lww.com\/psychosomaticmedicine\/Abstract\/2000\/09000\/Are_Vacations_Good_for_Your_Health__The_9_Year.3.aspx<\/a>\u200b<\/p>\r\n\r\n\r\n\r\n![\"A](\"https:\/\/www.healthvectors.ai\/blog\/wp-content\/uploads\/2022\/09\/cashew-butter-1.jpg\")
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Eat more healthy fats <\/strong>
Upping your fat consumption can help fight\u00a0depression, improve your cognitive function,\u00a0strengthen your bones and decrease your risk of\u00a0disease (just to name a few).\u00a0
My favorite healthy fat sources are avocado, eggs,\u00a0olive oil, coconut oil, fish and nut butters.<\/p>\r\n\r\n\r\n\r\nMove your body everyday <\/strong>
Regular exercise helps to ward off nearly every\u00a0degenerative disease, including cognitive decline.\u00a0
Although exercise isn't as easy as taking a pill, it\u00a0doesn't require an enormous commitment.\u00a0
You can start walking as few as five minutes every\u00a0day and add five more each week.\u00a0
Within two months you'll be logging the\u00a0recommended amount: 150 minutes a week, or 30\u00a0minutes a day five days a week. If walking is\u00a0painful, try water exercises or cycling.<\/p>\r\n\r\n\r\n\r\nKeep moving<\/strong>
If you work in an office, get up and walk around\u00a0every hour or so, or try a standing desk for part of\u00a0the day.\u00a0
You\u2019ll burn more calories, improve your circulation,\u00a0and stay more alert. It may even help prevent\u00a0certain health issues, like diabetes and high blood\u00a0pressure.<\/p>\r\n\r\n\r\n\r\n![\"A](\"https:\/\/www.healthvectors.ai\/blog\/wp-content\/uploads\/2022\/10\/kale-and-spinach.jpg\")
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Eat your greens <\/strong>
One of the best things you can do for your health\u00a0is to eat more greens!\u00a0
Whether\u00a0it\u2019s\u00a0spinach, fenugreek, lettuce,\u00a0broccoli or\u00a0dill\u00a0 \u2013\u00a0it is\u00a0pure life.\u00a0
Your skin will thank you. Your mood will thank you.\u00a0Your digestion will thank you.\u00a0
Every single cell will thank you when you eat more\u00a0greens.\u00a0\u00a0<\/p>\r\n\r\n\r\n\r\nDance it out\u200b <\/strong>
It keeps your mind sharp because it\u2019s a skill that\u00a0involves body movement, and that\u2019s especially\u00a0good for your brain.
It\u2019s also social and can be lots of fun, which bring\u00a0health benefits of their own. And you might not\u00a0even notice that you\u2019re exercising!<\/p>\r\n\r\n\r\n\r\nHave sex <\/strong>
It\u2019s linked to heart health, brain health, a long life, a\u00a0strong relationship, and even happiness.\u00a0
Just keep it safe. Use condoms to protect yourself\u00a0and your partner against diseases and unwanted\u00a0pregnancy.<\/p>\r\n\r\n\r\n\r\nSleep until you're rested\u200b <\/strong>
Few people can do well with fewer than six hours\u00a0of sleep a night, and most of us need seven or\u00a0eight.\u00a0
Wind down as bedtime approaches. Refrain from\u00a0caffeine and alcohol. Exercise, but not within three\u00a0hours of bedtime.\u00a0
Establish soothing bedtime rituals. Take a warm\u00a0bath or shower, read for pleasure, listen to music,\u00a0or meditate. Make your bedroom a sanctuary for\u00a0sleeping and sex.\u00a0
Don't let computers, work projects, or television\u00a0invade that space. Screen out light and set the\u00a0thermostat at a comfortable level.<\/p>\r\n\r\n\r\n\r\n![\"A](\"https:\/\/www.healthvectors.ai\/blog\/wp-content\/uploads\/2022\/09\/beach-01-1.jpg\")
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Get outside <\/strong>
Being in nature improves your mental health. Most\u00a0cities have at least one green space, whether it's a\u00a0park or trails.\u00a0
Plan a picnic, hike, or ultimate frisbee game. It's free\u00a0and you'll de-stress with social time and exercise all at\u00a0the same time.<\/p>\r\n\r\n\r\n\r\nFollow a heat-healthy diet <\/strong>
It once seemed as though you had to choose a diet\u00a0tailored to the disease you were trying to avoid.\u00a0
However, research in the last two decades has\u00a0indicated that eating to reduce your heart-disease\u00a0risk also offers protection against diabetes and\u00a0many cancers.\u00a0<\/p>\r\n\r\n\r\n\r\n![\"Close-up](\"https:\/\/www.healthvectors.ai\/blog\/wp-content\/uploads\/2022\/09\/different-dried-fruits-1-1.jpg\")
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Snack Smart <\/strong>
Snacking can be a source of hundreds of extra\u00a0calories if you head for the bakery or a bag of\u00a0chips between meals.\u00a0
Instead, grab a handful of nuts or a piece of fresh\u00a0fruit, both of which have far fewer calories and far\u00a0more nutrition than a cookie or bag of chips.\u00a0
The fat in nuts, the water in fruit, and the fiber in\u00a0both will make you feel full longer.<\/p>\r\n\r\n\r\n\r\nGo for Coffee <\/strong>
A cup of coffee is brimful with antioxidants.\u00a0
Since the health benefits observed in most studies\u00a0came from drinking at least a cup a day, feel free to\u00a0get a refill or two.\u00a0
But go easy on the extras: while a cup of black\u00a0coffee has only two calories, a mocha Frappuccino\u00a0can pack almost 500.\u00a0<\/p>\r\n\r\n\r\n\r\n![\"A](\"https:\/\/www.healthvectors.ai\/blog\/wp-content\/uploads\/2022\/09\/dar-chocolate-02-1.jpg\")
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Don't shy away from chocolate <\/strong>
Once synonymous with decadence, chocolate has\u00a0become a wholesome choice.\u00a0
Some forms are full of cocoa flavanols, powerful\u00a0antioxidants that may help protect against heart\u00a0disease and cognitive decline.\u00a0
You can enjoy\u00a030g of chocolate a couple of times a\u00a0week without risking a weight gain.<\/p>\r\n\r\n\r\n\r\nPractice meditation daily <\/strong>
In a recent article, published in a medical journal ,\u00a0researchers from John Hopkins University showed\u00a0that mindfulness meditation can help ease anxiety,\u00a0depression and pain.\u00a0
The practice of mindfulness meditation is simply\u00a0sitting quietly and comfortably, focusing on your\u00a0breathing, and bringing your mind\u2019s attention to\u00a0the present.\u00a0
Even 5 minutes of meditation per day (optimal is\u00a030 minutes twice per day) can help balance both\u00a0mind and body.<\/p>\r\n\r\n\r\n\r\n![\"A](\"https:\/\/www.healthvectors.ai\/blog\/wp-content\/uploads\/2022\/09\/multi-vitamin.jpg\")
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Take a good multivitamin and an extra D <\/strong>
Poor diet and lack of variation in food intake are some\u00a0of the reasons we find deficiencies.\u00a0
Eating a wide array of local, in season, organic fruits\u00a0and veggies, taking a good multivitamin and extra\u00a0vitamin D are all good things to do to ensure your\u00a0body is functioning at its best.<\/p>\r\n\r\n\r\n\r\nDrink more water <\/strong>
Think about how your house plants look after you\u00a0forget to water them and imagine your body\u00a0organs the same way when you\u2019re dehydrated.\u00a0
The health benefits of water are numerous and\u00a0include improved kidney function, weight\u00a0management, and improved bowel function.\u00a0<\/p>\r\n\r\n\r\n\r\n![\"A](\"https:\/\/www.healthvectors.ai\/blog\/wp-content\/uploads\/2022\/09\/grateful-journal-1.jpg\")
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Boost your health with a daily dose of gratitude <\/strong>
Research studies in mental health show that\u00a0grateful people tend to be healthier than their not\u00a0so grateful counterparts.\u00a0
They tend to engage in healthier lifestyle traits\u00a0such as regular exercise and eating a healthy\u00a0diet.\u00a0tart your day either thinking about or writing\u00a0down five things that\u00a0you are\u00a0grateful for.\u00a0
Dose it daily and\u00a0you\u2019ll\u00a0be healthier and happier\u00a0this year and years to come.\u00a0<\/p>\r\n\r\n\r\n\r\nSit up straight <\/strong>
When we feel tired and depressed, our shoulders\u00a0tend to curl inward, our spines round out, and we\u00a0basically collapse into ourselves.\u00a0
Sitting up straight can instantly improve\u00a0confidence, open lungs for more energy, and boost\u00a0your mood. Ready, set, posture check!<\/p>\r\n\r\n\r\n\r\n![\"A](\"https:\/\/www.healthvectors.ai\/blog\/wp-content\/uploads\/2022\/09\/smile-01-1.jpg\")
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Smile often <\/strong>
A smile can improve your mood and reduce stress.\u00a0So, turn the corners of your mouth upward, even if\u00a0you don\u2019t mean it. Only good things can ensue!<\/p>\r\n\r\n\r\n\r\nVolunteer your time <\/strong>
Gandhi\u00a0once said, \u201cThe best way to find yourself is\u00a0to lose yourself in the service of others.\u201d\u00a0It\u2019s\u00a0easy\u00a0and natural to get caught up in our own problems.\u00a0
The best way to turn this around is to focus on\u00a0helping others.<\/p>\r\n\r\n\r\n\r\n![\"A](\"https:\/\/www.healthvectors.ai\/blog\/wp-content\/uploads\/2022\/09\/dental-floss-1.jpg\")
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Wash hands and floss teeth. <\/strong>
Washing hands and flossing teeth are two highly\u00a0underrated hygiene practices.\u00a0
Wash your hands every chance you get and keep\u00a0them away from your face.\u00a0
Don't forget to floss those pearly whites! Keeping your gums clean will help you avoid bad breath and heart disease.<\/p>\r\n\r\n\r\n\r\nRead labels <\/strong>
Food manufacturers tend to sneak sugar,\u00a0chemicals, and fillers into our food, which we\u00a0definitely\u00a0don\u2019t\u00a0need.\u00a0
Take\u00a0control.\u00a0
Less is more when it comes to ingredients so read\u00a0labels to ensure\u00a0you are\u00a0putting premium fuel into\u00a0your\u00a0body<\/p>\r\n\r\n <\/p>","protected":false},"excerpt":{"rendered":"
So, you have decided with good intentions to eat healthier, move more and meditate daily.\u00a0 In your enthusiasm, it's tempting to go overboard\u00a0when trying to change your lifestyle.\u00a0 But drastic lifestyle changes usually don't lead to\u00a0lasting results. Instead, take small, doable steps\u00a0towards your goals.\u00a0 Take a look at a few simple things you can do […]<\/p>\n","protected":false},"author":10,"featured_media":4969,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"inline_featured_image":false,"footnotes":""},"categories":[1],"tags":[],"class_list":["post-3268","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-general"],"_links":{"self":[{"href":"https:\/\/www.healthvectors.ai\/blog\/wp-json\/wp\/v2\/posts\/3268","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.healthvectors.ai\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.healthvectors.ai\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.healthvectors.ai\/blog\/wp-json\/wp\/v2\/users\/10"}],"replies":[{"embeddable":true,"href":"https:\/\/www.healthvectors.ai\/blog\/wp-json\/wp\/v2\/comments?post=3268"}],"version-history":[{"count":0,"href":"https:\/\/www.healthvectors.ai\/blog\/wp-json\/wp\/v2\/posts\/3268\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.healthvectors.ai\/blog\/wp-json\/wp\/v2\/media\/4969"}],"wp:attachment":[{"href":"https:\/\/www.healthvectors.ai\/blog\/wp-json\/wp\/v2\/media?parent=3268"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.healthvectors.ai\/blog\/wp-json\/wp\/v2\/categories?post=3268"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.healthvectors.ai\/blog\/wp-json\/wp\/v2\/tags?post=3268"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}
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