Small steps, big health benefits

When it comes to adopting a healthier lifestyle, a number of small changes can really add up to some big (even life-changing) health benefits. Here are some simple ways to adapt your daily routine for a healthier you:

Drink more water. Your body needs enough water to function properly and most of us don’t drink nearly enough. Keep drinking water throughout the day to stay hydrated and alert and to help prevent headaches. The U.S. National Academies of Sciences, Engineering, and Medicine recommend about 15.5 cups (3.7 liters) of fluids a day for men and about 11.5 cups (2.7 liters) of fluids a day for women. That sounds like a lot, but once you get into the habit of drinking more water, you’ll find it’s a lot easier to do so.

Plain water is best, followed by seltzer water with only natural flavors and no sugar. Try to limit the amount of soda and other drinks containing caffeine and sugar that you drink on a regular basis.

Eat more fruits and vegetables. These foods have vitamins, minerals and fiber that are necessary for our body to function properly. If you aren’t eating enough, consider swapping out a processed snack for a bowl of fresh fruit or a plate of crispy veggies. If you’re short on time, purchase pre-washed and pre-cut vegetables so they’re handy for meals and snacks. Making it easy to eat a healthy snack is key to establishing a new and healthier habit.

Get enough sleep. Everything seems worse when we are tired – including our lack of healthy food choices throughout the day. Make sure you are taking the time to actually give your body a rest with enough sleep.

Get some type of exercise each day. Daily exercise helps your body and your mind. The key is to be active in ways you enjoy. You also will want to mix up your exercise routines so you don’t get bored. Walking is a great way to incorporate more activity into each day. Use a fitness tracker and set activity reminders to help encourage yourself to be more active.

Take some time to do nothing. Even a few minutes of quiet can help reduce stress. Simply pause in your day, take in deep breaths and be in the moment. Try meditation — it really can help reduce stress. An app, like Calm, can help you get started.

Surround yourself with positive people. If your friends are negative, they will only add negativity and stress back into your life. It is OK to let a friend go or to distance yourself from a friend or loved one who is negative.

Say no to those activities that don’t add value to your life. It is OK to decline invitations to events or to say “No” when asked to take on more responsibilities in your personal life. Make sure you are controlling your time and energy in ways that make you happy and help to keep you healthy.