365 Health Tips

365 Health Tips To Help You

Being healthy means more than just eating the right foods or exercising occasionally. Here are 365 health tips to use throughout the year. 

Eating Healthy

  1. When eating healthy, flexibility often works best. Don’t restrict yourself to a certain way of eating if that type of eating doesn’t work for you.
  2. Make eating more vegetables fun. Vegetable provide vitamins and minerals while not adding a lot of calories.
  3. Cook food fast by cooking fresh or frozen vegetables in the microwave for a quick side dish at any meal.
  4. Always have fresh vegetables cut up ahead of time in your refrigerator for quick snacks or to add to a dish. Bell peppers, cauliflower or broccoli are good choices.
  5. Opt for vegetables in a variety of vibrant colors. Red, orange and dark green vegetables are loaded with vitamins and minerals.
  6. Frozen vegetables are just as nutritious as fresh veggies. Be sure to choose ones without added sauces, butter, cream or gravy.
  7. If you must have takeout, choose healthier dishes that have veggies in the main dish, such as vegetable stir-fries.
  8. Steamed foods are better than fried. For example, steamed dumplings and rice is lower in saturated fat than its fried cousin.
  9. At restaurants, ask for your food to be cooked in less oil or with half the sauce or gravy.
  10. Be mindful of how much sauce and other condiments you use. Teriyaki sauce has a lot of added sugar while soy sauce is high in sodium.
  11. Choose a variety of foods throughout the day. Opt for something from each food group to get all the nutrients you need for good health.
  12. Carbs are not the enemy. As long as they are good carbs, such as whole grain bread, pasta or wholegrain cereals that are low in sodium and sugar.
  13. Not only do you need fresh vegetables, but a variety of fruits should be consumed as well. The recommendation is five servings of fruit and vegetables a day.
  14. Eat moderate portions, instead of eliminating foods. It’s fine to eliminate most processed foods or sugary foods, but if you keep portion sizes to a minimum, it’s easier to eat foods you enjoy without eliminating anything.
  15. Don’t skip meals, especially breakfast. This can lead to out-of-control hunger that results in overeating, often the wrong kinds of food.
  16. Drink plenty of fluid, up to 1.5 liters a day. Water is the best option but variety is good too. Other choices are tea, coffee, milk, unsweetened juice.
  17. Learn how to substitute good fats for those bad fats. Canola or olive oil is better than butter. Lean meats, skinless poultry and fish are better than fatty meats.
  18. Cook most of your meals at home. This way you make sure the ingredients are healthy and portion sizes are correct.  
  19. Put a curb on your sweet tooth. Instead of that big slice of grandma’s chocolate cake, choose a sliced apple with nut butter or fresh figs with ricotta cheese.
  20. Add blueberries to 7-gram cereal for a healthy breakfast. Blueberries are the youth berries packed with antioxidants.
  21. Drink regular tea instead of decaf tea. Regular tea is rich in antioxidants.
  22. Choose ice cream that can build bones. Opt for one that has 15% of the Daily Value for calcium in a 1/2 cup serving.
  23. It’s about balancing your food choices. Don’t feel bad about wanting the foods you love, instead eat them in moderation while choosing healthier foods to balance it out.
  24. Eat Salmon. One of the most delicious and richest sources of Omega-3 fats, Salmon is full of this good fat.
  25. Instead of having plain on raw vegetables for a snack, add some fat such as a small amount of dip or a slice of cheese.
  26. Read labels to be aware of what’s in your food. Manufacturers often hide sugar, unhealthy fats and chemicals in foods packaged as healthy.
  27. Avoid processed and packaged foods as much as possible. Instead become friends with the fresh foods aisle.
  28. Love chocolate but think it’s unhealthy? Have a cup of hot cocoa in its place. Cocoa is rich in antioxidants without the fat of chocolate.
  29. Eating with chopsticks, unless you’re an expert, helps you slow down and recognize when you’re full so you aren’t tempted to overeat.
  30. Eat more Shrimp. These little guys are low in fat and calories but big on taste.
  31. Stay away from fried foods and sugary foods. Fried and sugary foods are loaded with calories and bad-for-you fats.
  32. Replace sugary drinks like soda with tea, infused water or no sugar-or-sodium fruit juices for better health.
  33. Be chic and healthy by sipping Sparkling Water or Seltzer. Nothing is better for your health than staying hydrated.
  34. Drink four cups of green tea daily. It’s filled with antioxidants.
  35. Slow down. Stop eating before you feel full.
  36. Don’t bring unhealthy food into your home. That way when you get a craving for ice cream, you’ll have to get out of the house to have some.
  37. Eat lean proteins such as skinless chicken, fish and lean meats as well as eggs.
  38. Limit the sweets and processed foods that are filling put have no nutritional value.
  39. Opt for beans, beets or spinach in place of corn.
  40. Put your healthy foods in the front of your refrigerator or on the counter so they are in easy eyesight.
  41. Have a glass of warm water with fresh lemon juice every morning before you eat. This simple drink helps the liver work better.

Exercise

  1. Every week aim for two and a half hours of moderate activity, like brisk walking or dancing.
  2. Try short bursts of activity throughout the day if you can’t fit in 30 minutes at a time.
  3. Target for 10,000 steps a day. Park your car far away from your destination, for example.
  4. Take the stairs instead of the elevator or escalator.
  5. Get active with your friends. Go for a walk around the mall or a hike.
  6. Find ways to move more at work. Stand during phone calls or stretch every hour.
  7. Kick-start your motivation by learning something new. Sign up for a hot yoga class, learn to salsa dance or join a sport.
  8. Hit the local swimming pool for a cool and fun way to exercise.
  9. Stay on track by using something like SuperTracker.usda.gov to keep track of your movement. You can sync your FITBIT or join a challenge.
  10. If your new to exercising or it’s been a while, start slowly and build up over time.
  11. Build healthy muscles and bones with strength training activities. This might be lifting weights, using resistance bands, or heavy gardening.
  12. Choose active choices throughout the day. Go for a 10-minute walk on your lunch break or park in the next level of the parking garage and take the stairs down.
  13. Do activities you enjoy and mix them up. Walking, biking, dancing, playing ball, martial arts and countless others add variety.
  14. Set goals and plan ahead the activities you want to do each day or week. Keep a journal of what you enjoyed.
  15. Try Deskercises when you can’t get away from your desk. Do things like chair squats and book presses.
  16. Have fun. Any activity that you do should be fun and make you feel better about yourself.
  17. Increase the intensity after a while. Turn a walk into a brisk walk then into a jog.
  18. Once you’ve established a regular exercise routine, try to increase the weekly time your active.
  19. Make being active a family affair. Involve your significant other and your kids in your routine. It’s a great way to bond. Don’t forget the dogs; they love to be active.
  20. Housework is a way to exercise. Sweeping and vacuuming both require upper body and lower body movement!
  21. Get rid of the all-or-nothing attitude. A little exercise is better than nothing.
  22. Don’t beat yourself up about your body, your activity level or not having any willpower.
  23. If you find yourself making excuses for not exercising, look at the reason why. If you hate going to the gym, then find an activity you do enjoy.
  24. Put the idea of being “too fat”, “too old” or “your health is poor” away. There are ways you can be active that are perfect for the where your health is right now.
  25. Is being a klutz what’s keeping you on the couch? Forget PE class. Focus on ways you to be more active that doesn’t require you be an athlete.
  26. Give yourself triggers to remind yourself to exercise. Find ways to build them into your day, such as by setting an appointment in your calendar.
  27. Hold yourself accountable. Ask a friend or family member to check on your progress regularly. Use social media groups to keep you on track.
  28. Plan your work for the time of day you’re most energetic and likely to do it.
  29. Pair exercise with some other activity. Ride a stationary bike while you watch TV, do squats while you wait on the microwave, dance while you clean, take photos while you hike.
  30. Try a mindful approach to getting fit. Pay attention to what your body feels like while exercising.
  31. Reward yourself when you work out or complete a new fitness goal. Choose something healthy like a hot soak in a tub or a cup of your favorite herbal tea.
  32. Don’t put your exercise expectations so high you’ll get discouraged quickly. Remember you didn’t get out of shape overnight.
  33. Don’t use the excuse that exercise is painful. Exercise should be fun and easy enough for you that you keep doing it. You don’t have to work until your muscles ache.
  34. Do microbursts of exercise. 5 to 10 minute bursts of activity is very effective.
  35. Be consistent in your fitness regime.
  36. Consult with a professional for an assessment that determines what type of exercise you need.
  37. Jump rope. Or jump on a trampoline. Or chase the kids around the yard in a game of tag. Every day activities that kids enjoy can be just as enjoyable to you.
  38. You don’t have to have fancy equipment or go to the gym to get exercise. A brisk walk, exercise videos, or hand weights are often all you need to get started.
  39. Stand up when talking on the phone or at your desk to fit in a little movement during the day.
  40. Don’t stress if you don’t get 30 minutes or more of exercise. Quick bursts of movement count.

Stress Relief

  1. Get your daily hug. Hugging releases endorphins and other feel good chemicals that relieve stress can take a toll on your health.
  2. Set limits on how much you take on. Set boundaries for yourself and others. It’s OK to say no.
  3. Relieve stress by deep breathing or meditating.
  4. Do the Cat Pose. Yoga poses such as the Child Pose or Easy Pose help relieve stress and ease muscle tension.
  5. Eat a healthy diet. Foods rich in vitamins and minerals help the body protect itself from the harmful effects of stress.
  6. Engage in physical activity every day. Physical activity lowers the risk of depression and the loss of mental functioning from stress.
  7. Talk to a professional counselor who can help your deal with your stress.
  8. Get a massage. Whenever you feel stressed go for a good massage to relax the body.
  9. Spend time daily with friends or family. Call or write friends or family about your hopes, joys and feelings. Be sure to listen to theirs as well.
  10. Remember to laugh to relieve stress. Laughter makes us feel good.
  11. Look on the bright side. Even if you’re stressed, there’s always a good side to the problem. You might have to look hard for it but it’s there.
  12. Get enough sleep. It’s difficult when you’re stressed to get good sleep, but it’s necessary to help you face what’s causing the stress.
  13. Get organized to help with stress relief. The famous, “to do” lists go a long way in helping your focus on what’s important. They help you approach big steps one step a time.
  14. See an acupressure specialist to relieve the knots in your shoulder or back caused by stress.
  15. Volunteer your time. Helping other helps you feel good.
  16. De-clutter your space. When your home is a cluttered mess your mind is less likely to be calm and stress-free.
  17. Stay on top of small tasks on a daily or weekly basis so they don’t become overwhelming and stressful.
  18. Bring nature indoors to relieve stress. Decorate with fresh flowers. They smell good and brighten your home to help keep you calm. Natural elements create peacefulness.
  19. Create your ‘Calm Space’. Make one place in your home such as a quiet sitting area or a favorite chair your calm place to relax. Make a point to visit this space daily to unwind and recharge.
  20. Put on some soothing music to help you relax. Soothing music has been proven to have therapeutic benefits.
  21. Focus on coloring to relieve stress. Don’t sit there trying to color while your mind is racing about what you should be doing. Clear your mind and just enjoy the activity.
  22. Use essentials or Aromatherapy as natural stress relief. Concentrated oils in certain combinations heal physical and emotional issues.
  23. Eat superfoods like dark green leafy vegetables, fermented foods such as yogurt, berries and dark chocolate help combat stress symptoms.
  24. Treat stress naturally with herbs such as chamomile and lavender.
  25. Be mindful by focusing on what you’re doing whether it’s eating, driving or in a conversation. Part of our daily stress comes from having too many things on our minds at one time.
  26. Set aside 10, 20, 30 minutes to read a book, a story or something that inspires you. Make it a daily habit that you look forward to.
  27. Give yourself a foot rub
  28. Reflexology, an alternative medicine therapy, is the act of applying pressure to different parts of the body to ease stress.
  29. Get Silent and unplugged to relieve stress. Take a 5-minute break from all the noise we live in.
  30. Use relaxation techniques to relax your body and mind to get relief from some stress.
  31. Choose to be happy. There will always be some stress. The trick is to choose to be happy in spite of it.
  32. Quit trying to be perfect. Who said we had to be perfect in everything and in every way? Perfectionism leads to stress.
  33. Take care of your emotions. Express yourself, don’t bottle up what’s bugging you to relieve stress.
  34. Be grateful. Count your blessings and ask for grace to get through the day. Feel gratitude for what you have and for the stress in your life. After all, if you didn’t have stress, you aren’t living.
  35. Sometimes a good cry is all we need to get us back on the right track. Go ahead, hide in the bathroom and have a good cry. Then, put on your brave smile and get back to it.
  36. Spend time working on a hobby you enjoy. Doing something you enjoy takes your mind off the things that are stressing you.
  37. Get a pet to relieve stress. Studies have shown pets are great companions. They don’t argue, aren’t rude and are always there when you need them.
  38. Take a regular time off. Plan regular vacations and long weekends when you can to get away from your daily stress.
  39. Create pleasant surroundings. Pleasing sights, sounds and aromas help reduce tension.
  40. Get a dog. Or cat. Or some other type of pet. Pets are good listeners so go ahead and talk to them about what’s bothering you.
  41. Take time just for you. When you’re stressed it’s important to take time to do something for yourself, even if it’s just 5 minutes of doing nothing.
  42. Eat healthy and get in some form of movement when you’re stressed.

Weight loss

  1. Drink a glass or 2 of water before eating. Water helps fill you up so you eat less.
  2. Aim for a slow, steady drop. Try to lose 1-2 pounds a week by being active and eating better.
  3. Avoid diets that emphasize one food or nutrient, or eliminate another food. Every time you eat, have protein, fat and carbs to create a well-balanced meal
  4. Don’t be afraid of carbs and don’t eat so much fat when trying to lose weight.
  5. Use smaller plates when attempting to lose weight. A small salad plate works well.
  6. Make gradual changes to your lifestyle and poor eating habits.
  7. Write down what you eat each day. This helps you keep track of what and how much you are eating so you can determine where you need to make improvements to lose weight.
  8. Try to choose low fat options or smaller portions of your favorite foods if you can’t live without them. The goal is to lose weight, not to be miserable.
  9. When eating out, order half your entrée as takeout. Have it put directly into a take-home box so it never shows up on your plate. Smaller portions help you lose weight.
  10. Snack on carrot sticks to lose weight but make sure you eat them with some type of fat such as a cube of cheese.
  11. When trying to lose weight don’t be overly concerned with counting calories. Instead think in terms of variety, freshness and bright colors.
  12. Focus on fresh ingredients instead of processed and packaged foods when planning your weight loss.
  13. It’s important to read labels and know what’s in any packaged food you do eat. There can be hidden sources of sugar or unhealthy fats.
  14. Focus on how you feel after eating different kinds of foods. Healthy foods will make you feel better while junk foods make you feel drained of energy.
  15. Drink at least 64 ounces of water a day if you are trying to get rid of some excess weight.
  16. Watch out for added calories and carbs in alcoholic drinks when dieting.
  17. Stock up on a variety of vegetables in fresh, canned or frozen when trying to lose weight. Look for canned vegetables that have no sodium added.
  18. Instead of a plain old green salad for lunch, try adding in colorful vegetables to motivate you to eat a healthy.
  19. Have a bowl of soup. Soup is filling but is often low in calories. Look for low sodium, broth based soups or make your own.
  20. Replace half your normal dessert with a piece of fruit to cut calories.
  21. Add your own sweetener to iced tea, plain yogurt or oatmeal. Good natural sweeteners include raw honey, dates, maple syrup and
  22. Reduce the amount of sugar you use in recipes by using cinnamon, nutmeg or vanilla extract instead of sugar.
  23. Sweets are the enemy when trying to lose weight. Satisfy your sweet tooth by blending frozen bananas.
  24. Order an extra side of vegetables or side salad instead of fries when trying to lose weight. Have the toppings and dressings on the side.
  25. Buy vegetables that are in season for maximum flavor and lower cost. Choose new varieties to mix up your diet menu.
  26. Brush your teeth 30 minutes after eating dinner to help prevent late night snacking binges.
  27. Adopt small changes in your eating routine instead of trying to make a big change in how you eat. For example, eliminate sugary sodas first when starting a diet.
  28. Opt for foods high in water content when losing weight. Fruits like apples, cucumbers and celery are high in water contents.
  29. Fill half your plate with fruits and vegetables when on a weight loss journey.
  30. Eating eggs for in the morning is a surprising way to lose weight.
  31. Get rid of the bagels, muffins and sugary cereals when dieting. Instead have protein and vegetables or fruit.
  32. When trying to lose weight, parties can often feel like there’s nothing but high calorie foods so instead bring the healthy dish to social gatherings.
  33. Eat six small meals throughout the day. Mix proteins, good carbs and healthy fats to help you drop pounds.
  34. Set a goals to help you stick to your weight loss plan.
  35. Eat smaller portions of your favorite foods.
  36. Plan your meals so you know exactly what to eat and when to keep you on your weight loss journey.
  37. Avoid food cravings by chewing a piece of gum.
  38. Create healthier versions of your favorite recipes when on a weight loss plan.
  39. Learn about and measure serving sizes to figure out how much you are actually consuming. We tend to eat more than the recommended size.
  40. Don’t cut the good fats from your diet. Healthy fat increases your level of satiation.
  41. Take charge of your food environment by cooking your own meals, having smaller portions, being aware of what and how much your eating, and not bringing unhealthy foods into your home.

Common Illnesses 

Diabetes

  1. Make healthy food choices that are low in refined carbs like sugar and flour can help control diabetes.
  2. Eat lots of vegetables, lean meats, whole fruit and low-fat dairy to prevent diabetes.
  3. Portion control is necessary when faced with diabetes.
  4. Keep your blood sugar better stabilized by eating at regular intervals.
  5. Diabetes control requires regular exercise. Cycling or jogging is recommended if you can.
  6. Maintain checking your blood glucose on the personalized plan your doctor recommends.
  7. Depression is often found in diabetics. Be sure to get help as soon as possible.
  8. Type 2 diabetes often causes sores on the feet that’s why it’s important to inspect your feet regularly for sores or cuts.
  9. Wear your medical alert bracelet or update the health app on your smartphone so others know you have type 2 diabetes.
  10. Start every day with a healthy breakfast to provide you with steady blood sugar.
  11. Stay away from processed meat and red meat fed with growth hormones, GMO feed or antibiotics. Opt for grass fed meat to prevent diabetes.

Heart Disease

  1. Eat more fruits and vegetables to keep your heart healthy.
  2. Whole grains are a better option than white flour for your heart. Brown rice and whole wheat pasta are good options.
  3. Your heart loves poultry, fish, beans and legumes.
  4. Processed foods, sugar, salt and saturated fat can lead to an unhealthy heart.
  5. Stop smoking to protect your heart from heart disease.
  6. Focus on reducing the size of your middle to help prevent heart disease.
  7. Relieve stress. Taking up relaxing hobbies lets your heart relax and relieve the tension stress causes the body.
  8. Take up dancing to give your heart a healthy workout.
  9. Laugh out loud often. Laughter is good for the heart.
  10. Reduce the unhealthy fats in your diet to prevent heart disease.
  11. Add avocados to your meals. They’re loaded with good healthy fats that do your heart good.
  12. Go ahead and have a cup of cocoa. It can help prevent heart attacks.

Arthritis

  1. Add turmeric to as many meals as you can. It’s a great way to help your joints since it’s an anti-inflammatory.
  2. For good joint health, keep moving. The more you move the less stiffness your joints will feel.
  3. When you exercise, keep it low impact. Activities that don’t pound your joints are best for arthritis. Try swimming, biking or strength training.
  4. Keep your bones strong by taking a calcium supplement and vitamin D.
  5. Safety is a concern when you have arthritis so use padding when you do things like skating or wearing braces when you play golf or tennis.
  6. If you have a little extra weight, consider losing some. Extra weight puts a strain on your back, knee and hip joints.
  7. Build strong muscles to support your joints. Weight training exercises are a good way to do this.
  8. Don’t slouch. Slouching is hard on your joints.
  9. If you’re having joint swelling and pain, apply ice to the sore joint for 20 minutes or less.
  10. Eating a healthy diet helps build strong bones and muscles which help joints stay strong.

High Blood Pressure

  1. The key to preventing high blood pressure is to maintain a healthy body weight.
  2. Limit the amount of alcohol you consume to keep your blood pressure under control.
  3. Enjoy some type of physical activity every day to lower your blood pressure. It doesn’t have to be strenuous; simply walk or do household chores.
  4. Try the DASH diet as a way to improve your high blood pressure. The diet focuses on balanced nutrition and foods low in cholesterol and saturated fat.
  5. If your blood pressure is high and you are craving a snack, choose nuts, seeds and fresh fruits.
  6. Salt is the enemy of high blood pressure. The American Heart Association says to keep your sodium intake to no more than 1500 mg a day.
  7. Get control of your stress since it can increase your blood pressure.
  8. Take up meditation and deep breathing exercises to control your high blood pressure.
  9. Know what your family history is for heart disease and hypertension so you know if you’re at a high risk for high blood pressure.
  10. Cut out tobacco use, excessive alcohol and daily caffeine drinks if your blood pressure is high.

Kids Health

  1. Help kids build strong bones by providing them with a healthy diet rich in low-fat milk, cheese and yogurt rich in vitamin D and calcium.
  2. Keep kids healthy and strong with regular physical activities like running, gymnastics or skating.
  3. Don’t allow your kids to fill up on sugary drinks, candies and other sweets. Controlling how much sugar they get helps kids maintain a healthy weight.
  4. Serve kids vegetables rich in bright colored vegetables like cherry tomatoes, spinach, and sweet potatoes.
  5. Help your kids get at least half of their grains from foods like nutrient-packed brown rice, popcorn and whole-wheat bread.
  6. Be a healthy role model to kids by practicing healthier habits.
  7. Encourage kids to stay healthy by trying something new. Offer a variety of foods such as quinoa, kale or butternut squash.
  8. Encourage kids to try new physical activities. Look for activities that target the arms and legs.
  9. Make sure kids are filling their plate with all of the food groups every day.
  10. Cook more meals at home since restaurant and takeout meals often had added sugar, oversize portions and unhealthy fats.
  11. Kids love to help. Get them involved in planning, shopping and preparing meals. Teach them how to read food labels.
  12. Provide kids with plenty of vegetables, fruits and drinks for healthy snacks.
  13. Show your kids the right portion sizes for their age, size and weight. Also, don’t insist they clean their plate.
  14. Provide a healthy breakfast every day for healthy kids. They’ll have more energy, better moods and will score higher on tests.
  15. Limit the amount of sugar your child gets. Healthy kids get all the sugar they need naturally in their foods.
  16. Cut down on sugar, but don’t completely ban them from your child’s diet.
  17. Avoid letting your kids drink only sugary drinks. Try adding fruit juice to water or adding fresh berries to milk for a smoothie.
  18. Be aware of how many refined carbs or sugary snacks your kids are consuming.
  19. Make your own healthy snacks for your kids by freezing fruit such as bananas, grapes and berries.
  20. Avoid processed foods such as fried food, sugary snacks and packaged cereals. These foods can increase the risk of anxiety and depression in kids.
  21. Help your child become healthier if they have weight problems. Encourage them to eat healthier and add more activity to their day.
  22. Stay away from foods labeled low-fat. Kids need the fat to help them fell fuller longer. Whole milk instead of low fat dairy products is a healthier option.
  23. Help your kids dress appropriately for the weather. In winter, make sure they wear warm boots, hats and gloves to prevent getting frostbite.
  24. If your child is underweight, help him make healthy choices for gaining weight. Make the calories count.
  25. Offer strawberries with vanilla yogurt for dipping as a healthy snack for your kids.
  26. Opt for lean meats or seafood served with fresh vegetables and whole grains to your kids as a healthy meal.
  27. You might need to get creative to get picky eaters to choose healthier versions of their favorite foods. If you kid likes mac and cheese, puree small amounts of steamed cauliflower into the mixture.
  28. Eat family meals together whenever possible. Children who eat with their families often do better in school.
  29. Prepare a variety of proteins, fruits and vegetables for kids’ lunchboxes.
  30. Build your kid’s social success by joking with him. Joking and pretending with young kids gives them the tools they need to think creatively, manage stress and to make friends.
  31. Get your kids off the sofa and out the door for fun activities you can enjoy together. Limit their screen time.
  32. Make reading a part of your child’s day, every day. Read to them at playtime and bedtime. It helps build their self-esteem, fosters good relationships and helps them succeed later in life.
  33. Encourage your kids to play with a variety of kids and to play with them often. Playing with friends teaches them communication, cooperation and problem solving skills.
  34. Teach your kids the rules for riding their bikes. Make sure they wear a properly fitted safety helmet whenever they ride.
  35. Teach your child how to address bullying and to confide in a trusted adult about it.
  36. Make sure your child knows it’s not ok to bully. Set firm limits on their aggressive behavior and do it consistently.

Older Adults Health

  1. As we age, we tend to lose some sense of thirst. It’s important to drink water often even if you don’t feel thirsty.
  2. Invite friends to join you for meals or find some way to eat with other older adults. Meals are more enjoyable when shared with others.
  3. Learn how to recognize how much you eat as a way to control portion sizes. Older adults often aren’t as active as they once were so they need to know how much they are eating to stay healthy.
  4. Determine what you should eat, how much you need and which foods to choose based on the Dietary Guidelines for Americans since older adults often have specific dietary needs.
  5. As you age, your teeth and gums may have changed. Eat softer foods that are still nutritious.
  6. Older adults need a variety of different vegetables to get the right amount of fiber and nutrients.
  7. If foods are losing their flavor as you age, try spicing things up with different herbs and spices.
  8. Pay attention to the nutrition facts label on foods so you know if how many calories, fats, sodium and what ingredients are in the container.
  9. Avoid foods that are risky for older people to consume such as unpasteurized dairy foods, raw or uncooked eggs fish or poultry.
  10. Older people may need to add specific vitamins and supplements to their diet.
  11. Volunteer your time. Older people need the sense of being needed that comes from helping others.
  12. As you get older, focus on what you are grateful for.
  13. Older adults often stress over the loss of what they can no longer do. Instead accept the things you can’t change or control.
  14. Look at major challenges as a personal growth opportunity. Learn from your mistakes, no matter how old you are.
  15. Express your feelings so you don’t fall into depression, resentment and anger. Journal or talk to a close friend about your feelings that you may have as you get older.
  16. Take small steps in dealing with a challenge brought on by the aging process. It helps you boost your confidence.,
  17. As an older adult, you may have more free time on your hands. Fill that void by picking up an old hobby or even a new hobby.
  18. Make it a point to spend time with your grand kids or pets.
  19. Take a class or join a club you’ve always wanted to be a part of now that you have retired.
  20. As an older adult, you probably have the freedom to take a trip to a place you’ve never visited.
  21. Keep your mind healthy. Write your memoirs or that book you’ve been putting off until you retire.
  22. Talk to your doctor about exercising. Find one that works with your health conditions or medications your taking.
  23. It’s important to find an activity you like as you get older. Choose a group program, a class or an individual exercise.
  24. Begin exercising slowly, especially if you’ve been an inactive older adult.
  25. Walking is the perfect exercise for older adults. It lets you go at your own pace and social with friends while you get fit.
  26. Older adults should eat high-fiber fruits, vegetables and whole grains to keep their digestive system working correctly.
  27. As you age, sleep problems might cause you to lose sleep. Be sure to boost your melatonin levels at night by using low-wattage bulbs and turning off the TV and computer an hour before bed.
  28. If you suffer from lack of good sleep, make sure your bedroom is dark, quiet and cool. Older adults can use an eye mask to help block out light that might interfere with sleep.
  29. Increase activity levels during the day if you can’t sleep. Older adults who are sedentary often fall asleep during the day, which can interfere with night time sleep.
  30. Keep your brain active as you get older. It can help prevent cognitive decline and memory problems.
  31. As you get older, it’s important to add variations on what they already know. For example, if you like to cook, try making more complicated recipes.
  32. Work on something new each day to keep your mind sharp as you age. Try a different route to work or the library.
  33. You’re never too old to learn something new. Take up a new language or learn to play golf.
  34. Take classes or volunteer to boost your social connections. Socializing keeps you mind healthy and helps you beat loneliness as you get older.
  35. Get out in the sunshine as much as possible. It’s important for older adults to absorb the natural light of the sun to help ward off depression and get more vitamin D.
  36. To help older adults sleep better, make sure the bed time ritual relaxes you. A calming ritual such as playing soft music as you take a soothing bath.
  37. Older adults are prone to falls and accidents. To prevent this, set up your home so that is safe. Slow down when the environment is unfamiliar or unsafe.
  38. Get regular colon cancer screenings as you get older.
  39. Take your blood pressure regularly. Older adults should know what their ideal blood pressure is.
  40. Listen to what your gut tells you as you get older. Good digestion helps ward off many physical problems.
  41. Stay healthy by getting active. Moderate exercise helps older adults get stronger and healthier.
  42. Continue to feed your brain as you age. Eat foods rich in antioxidants, vitamins E, C, and B-12, folate and omega-3 fatty acids.
  43. Exercise your brain to help prevent dementia. Mental exercises like reading, puzzles or games helps build up brain cell reserves.
  44. Leave the high in saturated foods at the grocery store. This type of fact increases the risk of Alzheimer’s disease.
  45. Manage your medications as you get older. Talk to your doctor or pharmacist if a new medication doesn’t feel right.

Healthy Mind

  1. Boost your brain power with chocolate. Dark chocolate increases your mental alertness.
  2. To keep your mind healthy, get physical. Exercise for at least 20 minutes every day.
  3. Remain curious to keep your brain healthy.
  4. Challenge your mind by getting creative.
  5. Keep your mind healthy by de-stressing. Identify your stress triggers and keep them away whenever possible.
  6. Do meditate or practice yoga to build balance in your mind.
  7. Practice mindfulness. When you are aware of and focused on what you are doing in each moment, your brain becomes disciplined and healthy.
  8. Use all your senses when you learn something new. This makes more of your brain become involved and you’ll retain the memory better.
  9. To keep your mind and memory healthy, believe in yourself. Use positive self-talk.
  10. It’s amazing how following the media can keep your mind sharp.
  11. Use your imagination to stimulate and build a healthier mind.
  12. Eat more whole foods to keep your mind healthy.
  13. Surround yourself with people who stimulate your mind and make you think.
  14. Spend time with your loved ones and the things you love to do. The feeling of happiness you get from the ones you love keeps you mind balanced.
  15. Learn to play a musical instrument which challenges your brain to remember.
  16. Try different kinds of physical activities that you enjoy. Your mind will feel happier and you’ll sleep better.
  17. Take up dance classes to keep your mind sharp and your body healthy.
  18. Drink green tea to help your brain function better. It also helps you reduce depression symptoms and stress levels.
  19. Do jigsaw puzzles that fuel your mental muscles.
  20. Eating foods rich in antioxidants such as avocados, broccoli, spinach or asparagus can help improve your focus and problem-solving skills.
  21. Play games. Take up Scrabble for a fun way to maintain a healthy mind.
  22. Calculate things the old-fashioned way. When you are grocery shopping leave the phone calculator in your pocket and do mental calculations to keep your mind stimulated.
  23. Practice using and remember names of people you meet for a healthy mind.
  24. Write in your diary or journal every day to stimulate and flex your brain.
  25. Get adequate sleep for a healthy mind. Lack of sleep affects your ability to work and think.
  26. Protect your head by wearing a safety helmet while cycling or playing sports. Brain injuries can cause severe cognitive damage.
  27. Eat your onions. These smelly but delicious veggies are rich in antioxidants that help promote blood flow to the brain.
  28. Listen to new songs and memorize the lyrics. Memorizing something new gets the brain cells stimulated.
  29. It’s OK to have a handful of almonds every day. Almonds are rich source of healthy fat and help improve your memory.
  30. Rejuvenate yourself by spending time in nature without technology. This relaxes your mind and body.
  31. Get connected with a Source of inspiration that is bigger than you. Being spiritually connected keeps you mind calm.
  32. Try doing something with your less dominant hand, like eating. This simple switch requires your brains attention so the cells become stimulated.
  33. Soak in a relaxing bath at the end of the day to recharge your mind.
  34. Keep your blood pressure under control to prevent the risk of declining cognitive abilities.
  35. Think positive thoughts to empower your brain and flex its ability.
  36. Read something every day. Reading develops the memory and keeps you learning.
  37. Explore new places and cultures to challenge your mind.
  38. Have healthy discussions with family and friends. It makes your mind healthier.
  39. Replace vegetable oil with the healthier olive oil. It promotes blood flow to the brain.
  40. Consume fish rich in Omega-3 such as salmon several times a week for a healthy mind.
  41. Drive on by the fast food restaurant. Avoiding these foods filled with saturated fats and artificial ingredients keeps your mind healthy.
  42. Spend time alone to dwell on your thoughts, work out problems and get inspired with new ideas. This quieting of the mind helps to keep it in balance.
  43. Smile often to uplift yourself and others around you.

Health Quotes

  1. “If you’re fifty, exercise your mind and body regularly, eat well, and have a general zest for life, you’re likely younger – in very real, physical terms – than your neighbor who is forty-four, works in a dead-end job, eats chicken wings twice a day, considers thinking too strenuous, and looks at lifting a beer glass as a reasonable daily workout.” Ken Robinson
  2. “To insure good health: eat lightly, breathe deeply, live moderately, cultivate cheerfulness, and maintain an interest in life.” William Londen
  3. “Some things you have to do every day. Eating seven apples on Saturday night instead of one a day just isn’t going to get the job done.” Jim Rohn
  4. Don’t eat anything your great-great grandmother wouldn’t recognize as food. There are a great many food-like items in the supermarket your ancestors wouldn’t recognize as food. stay away from these” Michael Pollan
  5. You need to be proactive, carve out time in your schedule, and take responsibility for being the healthiest person you can be – no one else is going to do it for you. Mehmet Oz
  6. Whether you want to lose 20 pounds or 200, what the contestants on ‘The Biggest Loser’ have learned – and taught me – holds true: You’ve got to make a break. You’ve got to divorce yourself from the past and find a different way of living. And you can never go back. Bob Harper
  7. “The way to happiness: Keep your heart free from hate, your mind from worry. Live simply, expect little, and give much. Scatter sunshine, forget self, and think of others. Try this for a week and you will be surprised.” Norman Vincent Peale
  8. “I’ve brought the gym home and started jumping rope, hula hooping, and boxing. I still love to surf and play tennis, but it’s nice to have things I can do anytime, anywhere. You have to keep exercise fun, easy, and cheap.” -Lisa Masterson, M.D., an ob/gyn in Santa Monica, CA, and cohost of The Doctors
  9. “Physical fitness is not only one of the most important keys to a healthy body, it is the basis of dynamic and creative intellectual activity.”  ~John F. Kennedy
  10. “If you can’t pronounce it, don’t eat it” Common sense
  11. “Today, more than 95% of all chronic disease is caused by food choice, toxic food ingredients, nutritional deficiencies and lack of physical exercise.”  ~Mike Adams
  12. “By cleansing your body on a regular basis and eliminating as many toxins as possible from your environment, your body can begin to heal itself, prevent disease, and become stronger and more resilient than you ever dreamed possible!”  Dr. Edward Group III
  13. I like to cook simple things, like vegetable egg-white omelets; roast chicken; sautéed chicken breast with curry powder; and Greek salad. Just things that are fresh and healthy and fast and easy, because I have such a crazy schedule. Sasha Cohen
  14. “The best foods you can eat to fuel your immune response are green vegetables — they’re loaded with antioxidants that keep free radicals in your body under control. A refrigerator stocked with lettuce, kale, and broccoli is my secret weapon during flu season.” Joel Fuhrman, M.D., author of Super Immunity
  15. “I believe that negative thoughts and worry deplete the body and allow things like colds to take hold much more easily. That’s one of the reasons I meditate every morning for 20 minutes. I think of it as ‘taking out the garbage’ in my life, mind, and body. I’m also very conscious of asking myself a simple question many times a day: What do I need? Is it food? Relaxation? Exercise? Listening to what my body tells me means I can make healthy choices, day in, day out.” Susan B. Lord, M.D., integrative physician in Great Barrington, MA, and teacher at the Kripalu Center for Yoga & Health in Stockbridge, MA
  16. “I use white whole-wheat flour in all recipes that call for flour. It tastes like regular flour, but it’s made with whole grains, I get the added heart-healthy, belly-filling benefits of fiber.“ Christine Gerbstadt, M.D., R.D., author of The Doctor’s Detox Diet: The Ultimate Weight Loss RX
  17. Drinking water is essential to a healthy lifestyle. Stephen Curry
  18. “One great trick I use- especially if my back is tense-is to roll up a small towel in a ball, lie flat on the floor, and place it directly under the part of my back that hurts. Then I put my hands on my belly and just relax.” – Michael Roizen, M.D.
  19. “My favorite stress management secret is the 4-7-8 technique. Sit or lie in a comfortable position and place the tip of your tongue just behind your upper teeth throughout the exercise. Exhale completely through your mouth, making a gentle ‘whooshing’ sound. Next, close your mouth and inhale quietly through your nose for a count of four. Hold your breath for a count of seven, then exhale completely through your mouth, whooshing for eight counts. Repeat the cycle three more times.” – Andrew Weil, M.D.
  20. “One time-tested tip I try to follow is to eat breakfast like a king, lunch like a prince, and dinner like a pauper. Breakfast is often eggs, whole-wheat toast, a bowl of fruit, and oatmeal. I try to eat slowly; it can take up to 15 minutes for the brain to recognize that your stomach is full, so this helps me avoid overeating. And when I’m hungry, I have some water first and wait a bit – thirst and hunger can be easily confused by the body. “-Sanjay Gupta, M.D.
  21. All the pre-made sauces in a jar, and frozen and canned vegetables, processed meats, and cheeses which are loaded with artificial ingredients and sodium can get in the way of a healthy diet. My number one advice is to eat fresh, and seasonally. Todd English
  22. Looking good and feeling good go hand in hand. If you have a healthy lifestyle, your diet and nutrition are set, and you’re working out, you’re going to feel good. Jason Statham
  23. If you’re wanting something salty, do air-popped popcorn. That, to me, would be a healthier choice than having any kind of fried chip. Bob Harper
  24. “Walking is the best possible exercise. Habituate yourself to walk very far.” ~Thomas Jefferson
  25. “Walking: the most ancient exercise and still the best modern exercise.” ~Carrie Latet
  26. “You will never change your life until you change something you do daily.” ~Mike Murdock
  27. “A healthy outside starts from the inside.” Robert Urich
  28. “Love yourself enough to live a healthy” Jules Robson
  29. “To keep the body in good health is a duty, otherwise we shall not be able to keep our mind strong and clear.” Buddha
  30. “It is health that is real wealth and not pieces of gold and silver.” Mahatma Gandhi
  31. “The mind and body are not separate. what affects one, affects the other.” Anonymous
  32. “There is no diet that will do what eating healthy does. Skip the diet. Just eat healthy.” Anonymous
  33. “We know that food is a medicine, perhaps the most powerful drug on the planet with the power to cause or cure most disease.” Dr Mark Hyman
  34. “If you keep good food in your fridge, you will eat good food.” Errick McAdams