How to Improve Your Health

Improving your health is an awesome goal, but there are so many factors to consider. Where do you start? Don't worry—we've done the research and compiled a list of tips and tricks you can use to starting improving your health today. Many of these are ideas are super easy to incorporate and even small changes can make a big difference!

Spend more time in nature

Exposure to natural environments may lower stress and prevent illness. Can it really be that simple? Research is ongoing, but scientific studies do indicate that spending time in nature can actually improve your health. There's no wrong way to do this—take walks, hit the local trails, go fishing, visit a park or arboretum, or start a garden in your own backyard. Even sitting quietly outdoors is beneficial! The key is just to get out there and enjoy nature as often as you can.

If you're looking for a unique hobby to do outdoors, consider bird watching, archery, or mushroom foraging.

Take a probiotic supplement

Your gut plays a crucial role in your health and well-being. Disruptions and imbalances in gut bacteria have been linked to serious health problems like inflammatory bowel disease, obesity, diabetes, and cancer. Taking probiotics can help restore balance by introducing doses of "good bacteria" into your gut. Research is ongoing, but potential benefits include improved immune system function, better digestion, and more.

Probiotics contain different strains of bacteria, so it may take some trial and error to figure out which strains benefit you the most.

You shouldn't take probiotics if you have a compromised immune system. If you have a serious health condition, talk to your doctor before trying probiotics.

There's evidence that gut health may influence your mental health, too. Taking probiotics could potentially help with issues like anxiety and depression.

Consume fresh herbs

Eating herbs may protect you from illnesses like cancer and diabetes. Fresh herbs are rich in antioxidants and boast countless other potential health benefits. Best of all, they're delicious and easy to add to your favorite salads and dishes. To enjoy the most benefits, consume the freshest herbs you can get your hands on. Dried herbs are less potent, but they provide health benefits, too!

Fresh garlic, fenugreek, and lemongrass may help lower cholesterol. Garlic may also lower blood pressure.

Fresh onions, chives, leeks, mint, basil, oregano, and sage may help protect against cancer.

Rosemary, sage, and oregano contain high levels of antioxidants.

Eat a healthy balance diet

Focus on nutrient-rich foods within each food group. A healthy diet boosts your energy, helps you maintain a healthy weight, and lowers your risk of heart disease, diabetes, and cancer. Aim to eat a balance of whole grains, lean protein, fruits, veggies, and dairy products every day. Variety is also important! Try new foods and change up your weekly meals so your body gets all the nutrients it needs.A few helpful tips to get you started:

Bring easy, portable snacks like nuts, bananas, and baby carrots with you to work or school.

Plan your meals for the week ahead so healthy options are always within reach.

Prioritize foods that are high-fiber, low-sugar, and low-salt.

Reach for healthy fats in foods like fish, nuts, and avocados.

Leafy greens like kale, broccoli, and cabbage are packed with nutrients.

Avoid saturated fats, hydrogenated oils, refined sugar, and processed foods.

Be sure to check nutrition labels for serving sizes; proper portioning is important, too.

Drink plenty of fluids

Fluids keep your entire body functioning properly. Water is the healthiest option, but juices and water-rich foods like soups, fruits, and vegetables are good, too. If you’re struggling to get enough fluid every day, try using bigger glasses (fill them up completely every time), drinking with a straw, and carrying a thermos or refillable bottle with you to work or school every day.

How much fluid you need every day depends on factors like your height, weight, activity level, but in general:

Males need 15.5 cups (3.7 liters) of fluids a day

Females need 11.5 cups (2.7 liters) of fluids a day.

Sleep 7-9 hours every night

Go to sleep and wake up at roughly the same time every day. Getting in enough hours every night is important, but a consistent sleep pattern is also crucial because it helps your body and mind sync up. You’ll feel and perform your best if you work with your internal clock rather than against it. Here are a few ways to do that:

Wake up and go to sleep at the same time each day (including weekends)

Get a dose of sunshine in the morning to help set your internal clock

Create a nightly routine and start winding down an hour before bed

Take naps or go to bed earlier if you feel tired during the day

Avoid caffeine at least 6 hours before bed.

Improve your sleep hygiene

The quality of your sleep matters. Sleep is a key component of good health. "Sleep hygiene" probably sounds a little clinical, but it’s all about focusing on improving your sleep habits so you get plenty of deep, restorative sleep every night. For awesome sleep hygiene, try these tips:

Keep the temperature between 60–67 °F (16–19 °C)

Keep your room dark (night lights and dim lighting are fine, if preferred)

Shut off electronic devices 1 hour before bedtime

Avoid eating 3-4 hours before bedtime

Wear earplugs to block out noise

Limit or avoid alcohol after dinner.