1: Eat Breakfast Every Morning
As reported at the 2003 American Heart Association conference, breakfast eaters are significantly less likely to be obese and get diabetes, compared with non-breakfast eaters.
It is very important that kids eat breakfast, as it appears to enhance alertness and attention. It is also reported by ADA to enhance performance on standardized achievement tests.
2: Add Fish and Omega-3 Fatty Acids to Your Diet
The AHA recommends a serving of fish two times per week.
Fatty fish such as mackerel, lake trout, herring, sardines, albacore tuna, and salmon, are rich in two kinds of omega-3 fatty acids
In addition to their heart-health benefits, there is some evidence that omega-3 fatty acids may also soothe an overactive immune system. Even though this benefit is still being studied, there appears to be a link between getting more omega-3s in your diet and reducing allergies, asthma, eczema, and autoimmune disorders.
3: Get Plenty of Sleep
Sleep is vital to good health and to mental and emotional well-being. The National Sleep Foundation reports that people who don’t get enough sleep are more likely than others to develop psychiatric problems and to use health care services. In addition, sleep deprivation can negatively affect memory, learning, and logical reasoning.
Make sure to get approximately 8 hours of sleep each night. Kids need more sleep, depending on their age
4: Make Social Connections
Researchers found that community ties also help improve mental functioning. They also find that group activities can help keep the mind active and maintain desirable levels of serotonin — the brain chemical associated with mood. Lack of social interaction will decrease serotonin levels.
5: Exercise for Better Health
• Helps control weight
• Maintains healthy bones, muscles, and joints
• Reduces risk of developing high blood pressure and diabetes
• Promotes psychological well-being
• Reduces risk of death from heart disease
• Reduces risk of premature death
6: Practice Good Dental Hygiene
Flossing your teeth every day could add 6.4 years to your life, according to Michael Roizen, MD, author of RealAge
Researchers suspect that the bacteria that produce dental plaque enter the bloodstream. They say these bacteria are somehow associated with the inflammation that occurs with plaque that blocks blood vessels and causes heart disease.
Other researchers have found links between oral bacteria and stroke, diabetes, and the birth of preterm babies and those that have low birth weight.
7: Take Up a Hobby
Hobbies are enjoyable and relaxing activities.
In a study of people who had undergone surgery, researchers found that people who were involved in hobbies before their operation had better recovery six months later, compared with people who did not have hobbies.
8: Protect Your Skin
Reduce the risk of skin damage:
• Always wear sunscreen with SPF 15 or higher.
• Don a hat with a brim and wear other protective clothing.
• Don’t deliberately sunbathe.
• Try to avoid sun exposure between 10 a.m. and 3 p.m.
9: Snack the Healthy Way
The ADA recommends five or more servings of fruits and vegetables a day as part of a healthy diet.
Incorporate veggies and fruits into your snacks.
10: Drink Water and Eat Dairy
The body needs water to keep properly hydrated and individuals vary widely in how much water they need. Joints need it to stay in motion, and vital organs such as the heart, brain, kidney, and liver need it to work properly.
The calcium in dairy, on the other hand, is known to be important for strong bones and teeth. Studies have also shown it can help prevent high blood pressure, kidney stones, heart disease, and colon cancer.
11: Drink Tea
There is some evidence that tea may help in improving memory, and preventing cavities, cancer, and heart disease. Decaffeinated is best because caffeinated tea can be dehydrating and sugary drinks can lead to weight gain.
12: Take a Daily Walk
An eight-year study of 13,000 people also showed that people who walked 30 minutes daily had a significantly reduced chance of premature death compared with those who rarely exercised, reports the
American Council on Exercise.
• Take the stairs instead of the elevator.
• Walk to the store.
• Park farther away from the entrance to stores.
• Leave your desk and visit your co-worker instead of sending him an email.
• Walk and talk with friends instead of meeting for a meal.