Make This Year A Healthier You!

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That could be a chicken breast, some carrots, and an apple. Or a can of tuna, a couple cucumbers, and a banana. Or a piece of fish and a small salad. Think of it this way: A healthy lunch gives you plenty of energy for the afternoon--so see it not as a "meal" but as "high performance fuel" that makes you more productive.

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Take a quick walk. One benefit of eating a healthy lunch is that you'll have a little time left over. Or, if you want to free up more free time, eat what you brought for lunch while you're working. Then get up, get out, and take a walk. Cruise around the building. Get out and get some fresh air.

Or do what LinkedIn CEO Jeff Weiner does and try walking meetings : not only will the change in scenery change your perspective, you'll have a lot fewer distractions. A or minute walk will let you burn a few calories, burn off some stress, and feel better when you climb back into the work saddle. And you'll start to make fitness a part of your daily lifestyle without adding to your already busy schedule.

Doing something for others doesn't just help those in need; it can also improve your mental health and help you live longer. Other studies show that volunteering can lower cholesterol. Of course you don't have to formally volunteer. An easier way is to be alert for times when someone you work with needs a little help. Then pitch in; not only will you feel better about yourself, you'll build better connections and professional relationships Go to bed earlier, rise with the sun.

Generally speaking you need seven or eight hours of sleep a night.

21 Simple Habits to Kickstart a Healthier Lifestyle

I know; you're not getting that much. But you should. So go to bed earlier The more daylight hours you're awake the higher your levels of vitamin D. Research shows vitamin D deficiencies are widespread --which is unfortunate, since vitamin D impacts genes that help you resist autoimmune diseases, infectious diseases, and even cancer. So start going to bed earlier, getting up earlier, and start making hay while the sun shines.

As a bonus, you'll get a head start on your competition. How long do most New Year's resolutions last? These effects appeared to persist over time. Happiness may protect the heart by reducing blood pressure , a major risk factor for heart disease 27 , Happiness may also reduce the risk of heart disease, the biggest cause of death worldwide It appears that happiness may also help protect people who already have heart disease.

It is important to note that some of these effects may have been due to an increase in heart-healthy behaviors such as physical activity, avoiding smoking and healthy eating habits 1 , 2 , 10 , That said, not all studies have found associations between happiness and heart disease In fact, a recent study that looked at nearly 1, individuals over a year period found no association between positive well-being and the risk of heart disease Being happy may help you live longer 31 , A long-term study published in looked at the effect of happiness on survival rates in 32, people A large review of 70 studies looked at the association between positive well-being and longevity in both healthy people and those with a pre-existing health condition, such as heart or kidney disease It may be partly explained by an increase in beneficial behaviors that prolong survival, such as not smoking, engaging in physical activity, medication compliance, and good sleep habits and practices 10 , Arthritis is a common condition that involves inflammation and degeneration of the joints.

It causes painful and stiff joints, and generally worsens with age. A number of studies have found that higher positive well-being may reduce the pain and stiffness associated with the condition 42 , 43 , One study in over 1, people with painful arthritis of the knee found that happier individuals walked an extra steps each day — 8. Happiness may also help reduce pain in other conditions. Researchers have suggested that happy people may have lower pain ratings because their positive emotions help broaden their perspective, encouraging new thoughts and ideas.

21 Simple Habits to Kickstart a Healthier Lifestyle - The Health Sessions

They believe this may help people build effective coping strategies that reduce their perception of pain While these early findings are promising, they need to be backed up by further research to confirm the associations. For starters, being happy promotes a healthy lifestyle. It may also help combat stress, boost your immune system, protect your heart and reduce pain.

Focusing on the things that make you happy will not only improve your life — it may help extend it too. Cabbage juice is packed with nutrients, and drinking it is linked to many purported benefits.

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