Modern society makes getting healthy harder than ever especially since Covid-19 shook up the world. People are busy trying to balance work, family and other responsibilities. As a result, their health goals are often put on hold. That said, being healthy does not have to be difficult.
Here are 22 simple ways to get healthier with minimal effort.
1. Eat From a Smaller Plate and Bowl
Believe it or not, the size of your plate can affect how much you eat. In one study, scientists found that people who ate from large serving bowls ate 56% (142 calories) more food than people who ate from smaller bowls
In an analysis of 72 studies, scientists found that people consistently ate more food when offered larger portions and plates. The simple illusion of eating from a smaller plate could help you feel satisfied with less food.
2. Add Some Fruit to Your Morning Oats
Fruit is one of the great ways to add some color and flavor to your morning oats.
Fruit is loaded with plenty of vitamins and minerals that are essential for optimal health. It also has plenty of fiber and water that can help you stay fuller for longer. In addition, fruit is a great source of polyphenols which are the compounds that contribute to the health benefits of fruits and vegetables.
These compounds act as antioxidants in the body and can help it fight inflammation. Additionally, studies have shown polyphenols may help reduce your risk of heart disease, type 2 diabetes and an early death.
3. Eat Fatty Fish Often
Fatty fish like salmon are some of the most nutritious foods on the planet. They are an excellent source of omega-3 fatty acids a type of essential fat that you can only get from the diet. Despite their importance, very few people in Western countries eat enough omega-3 fatty acids.
Research has shown that people who consistently eat the most omega-3 fatty acids tend to have a lower risk of heart disease, less chronic inflammation and better mental health. In addition, fatty fish are a great source of B vitamins. This group of vitamins helps the body make energy, repair DNA and maintain healthy brain and nerve function.
Aim to eat at least two servings of fatty fish per week. Great examples are salmon, mackerel and herring.
4. Consider Certain Supplements
Whole foods are typically the preferred way to meet your nutritional needs. They contain a variety of nutrients that have synergy together, helping deliver most of their nutritional benefits.
That said, many people struggle to meet their daily nutritional needs through foods alone. That’s where supplements can come in handy because they provide you with a great dose of nutrients in a convenient package.
Two supplements that are especially useful are soluble fiber and fish oil.
Soluble fiber supplements like glucomannan can help you stay fuller for longer, keep you regular, reduce your blood sugar and lower your blood cholesterol. Fish oil supplements provide you with a great dose of omega-3, just like fatty fish. Diets high in omega-3 fatty acids are linked with a lower risk of heart disease, less chronic inflammation and better mental health.
5. Drink Green Tea
Green tea is one of the healthiest beverages you can drink.
It is low in calories and packed with plenty of nutrients and antioxidants. These antioxidants can help your body fight free radicals — molecules that have been shown to increase disease risk and speed aging.
Studies have also shown that people who drink the most green tea tend to live longer, have a lower risk of heart disease and a lower risk of type 2 diabetes. Green tea also contains epigallocatechin gallate (EGCG) and caffeine. These compounds may help you burn fat by boosting your metabolism
6. Have Your Coffee Black
It is no secret that Americans love their coffee.
In fact, one study found that over 160 million Americans drink coffee regularly. However, roughly two-thirds of people add sugar, milk, cream or other additives. Unfortunately, that means your coffee may be sneaking extra calories into your diet.
For instance, a tall latte from Starbucks contains 204 calories and 14.4 grams of sugar. In comparison, a cup of brewed coffee or an Americano contains fewer than 15 calories.
7. Avoid Sugary Soda
If you want to be healthier in any way, try to avoid sugary drinks.
They contain no essential nutrients and are loaded with added sugar. For instance, a can of Coca-Cola contains 39 grams or 10 teaspoons of sugar. Research has shown that sugar-sweetened beverages may increase your risk of type 2 diabetes, heart disease and even certain cancers.
If you drink a lot of soda, opt for a healthier beverage like unsweetened sparkling water with lemon. Simply switching to a black coffee can cut extra calories from your diet without sacrificing your caffeine hit.
8. Drink a Glass of Water With Every Meal
Water is important for your health. If you drink enough water, it can help maintain healthy brain function, concentration and a positive mood. Thus, drink water can be considered as one of the easier ways to get healthier.
Furthermore, water may help you lose weight by keeping you full and increasing how many calories you burn. If you find it difficult to drink enough water, try having a glass with each meal. This ensures you drink at least a few glasses of water each day.
9. Make a Grocery List Before You Shop
Another great way is to use a list and not just any list. A grocery list is a powerful tool that can help you eat healthier.
It helps you remember what you have at home, plan for healthier food in advance and avoid impulse buys.
What’s more, studies have shown that people who use grocery lists are more likely to eat healthier and carry less weight.
10. Go for a Walk During Your Breaks
Finding time to exercise can be stressful for many people around the world, especially when trying to balance with work. However, regular exercise is important for a healthy lifestyle. In fact, there is plenty of evidence that shows a lack of exercise is linked with poor mental and physical health.
That said, there are many ways to fit exercise into your day even when you are stuck with a busy schedule. For instance, walking during your lunch break can greatly improve your health and well-being. In one study, 56 people walked for thirty minutes three times a week during their lunch break. This improved their enthusiasm and relaxation at work, while also reducing nervousness.
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