GENERAL HEALTH
GET MORE FIBER
Fiber is a key component of any healthy diet, and by now we’ve all learned it doesn’t just come from a morning bowl of Wheaties. There's actually very little that fiber can’t do. A diet high in fiber will keep your body running smoothly for a long time, really—research shows that those who increased their intake actually live longer. What's more, a study published in Nutrition found that fiber may aid weight loss. Shall we go on? Fiber also regulates digestion, has been shown to help moderate inflammation, reduces blood pressure, cuts your risk for diabetes, and lowers bad cholesterol.
GO GREEN AT EVERY MEAL
If you don’t have something green on your plate at every meal, you’re cheating your body out of essential nutrients. According to the USDA, antioxidant-packed dark leafy greens may be some of the best cancer-preventing foods. They also help with weight management and regulate the digestive system. If you’re short on time (or just lazy), try supplementing with a green powder like spirulina. It’s a type of green-blue algae that’s rich in protein, omega-3 fatty acids, B vitamins, zinc, iron, and beta-carotene.
WEIGH YOURSELF DAILY
The simplest way to lose, track, and maintain weight loss is to weigh yourself every day, according to research from The University of Manchester. In the study—which was conducted in partnership with Withings, the French connected-health technology manufacturer—975 men and women participated. Users who interacted the most with their smart scale lost the most weight: the equivalent of an extra 2.5 pounds for men and 2 pounds for women over the span of a year.
CUT THE SALT FOR HEART HEALTH
Too much sodium and too little potassium raise your blood pressure, a major contributor to heart disease. Cutting back on sodium bombs such as bread, cheese and processed foods can lower your risk. Add more heart-healthy leafy greens to your diet, and get more potassium through foods such as bananas. As a bonus, you’ll get fewer wrinkles.
KNOW YOUR FAMILY HISTORY
While your habits, lifestyle, and environment can contribute to your health, genetics also plays a role. Be aware of your family history with diseases and conditions to create the healthiest lifestyle plan.