The statements in this article are based on scientific studies, research and findings. Our articles are conscientiously researched and then checked for accuracy by experts.
In addition, this article contains scientific sources that are indicated by numbers in parentheses [1,2,3]. Sources with a check mark are from particularly credible journals and publications.
What is your goal?
RISE WITH US!
Register now free, receive our biohacking guides as a gift and new ones every week& valuable content by mail
I n our modern world, it is becoming increasingly difficult to eat healthily and live healthily.
People are busy finding a balance between their work, family and all their other commitments. The result of this is that your health suffers in most cases.
What many don’t know is that it’s actually not that hard to live healthy. It’s the daily little things that end up leading to a healthy body and mind and a strong immune system.
16 Ways to Improve Your Health 16 Simple Ways to Improve Your Health
Therefore we have here the 16 simplest ways collected, How you can live healthier with a little effort.
The ways you try and the order in which you do it is up to you. All that matters is that you build the right habits and figure out what works best for you.
1) Take the stairs instead of the elevator
Taking the stairs is a very easy way to incorporate short daily workouts into your routine.
Climbing stairs will help you improve your long term health. In fact, researchers have found that people who walk an average of eight flights of stairs each day are 33 percent less likely to die from a stroke .
In addition, it is usually even faster to take the stairs. A study has shown that climbing stairs is 23.5 seconds faster per floor on average, than taking the elevator. Taking into account the time you usually have to wait for the elevator .
For example, if you have to constantly move between two floors at work, taking the stairs in the future will improve your fitness and health.
SummaryYou can improve your health and fitness by taking the stairs regularly. According to studies, it’s usually even faster than riding an elevator.
2) Replace industrially processed carbohydrates with unprocessed ones
Industrially processed carbohydrates (KH) are also known as "simple KH" or "empty KH".
You have in the course of processing almost all nutrients and fiber are lost, Adding calories to your diet without providing any nutritional benefit to you.
Examples of this type of carbohydrates are white bread, white rice or white flour. In addition, a diet rich in these empty carbohydrates increases the likelihood of developing chronic diseases or type 2 diabetes [3,4].
If you opt for whole KH like brown rice instead of non-processed carbohydrates, you can still Eat your usual meals and additionally do something good for your health.
SummaryIndustrially processed carbohydrates are "empty" calories that do not provide your body with any vitamins or fiber. Whole and unprocessed carbohydrates are good for your health.
3) Go shopping with a full stomach
A week’s shopping on an empty stomach is a real disaster for your health.
Studies have proven that people who go shopping hungry buy significantly more foods with a high calorie count .
In the future, if you only Go shopping with a full stomach, your health and your wallet will thank you for it.
This strategy works best if you make a shopping list ahead of time of foods that you really need and that are healthy. Keeps you from making unhealthy impulse purchases .
SummaryShopping on an empty stomach and without a grocery list makes people more likely to make unhealthy impulse purchases. So always go to the supermarket after a meal and with a grocery list to resist temptations.
4) Drink a large glass of water with every meal
Sufficient water is, as you surely know, enormously important for your health. Drinking enough water can help your body improve your brain power, concentration, and mood .
In addition, water can help you reduce your weight and increase the number of calories you burn [8,9].
If you often find it difficult to drink enough water, you should simply prepare a large glass of water (300 ml) with each meal. In this way, you ensure that you provide your body with the minimum amount of water necessary for it to ensure your health.
SummaryWater is important for your health and performance. Drink a large glass of water with every meal to keep your body hydrated.
5) Avoid sugary drinks
If you want to live healthier, you should avoid sugary drinks.
Drinks like Sprite, Coca-Cola or Fanta do not contain any essential nutrients and are full to the brim with sugar. For example, a small bottle of cola contains almost 40 grams of sugar. This is roughly equivalent to 10 teaspoons .
Science has shown that sugar-sweetened beverages increase the risk of suffering from heart disease, type 2 diabetes, and even cancer [11,12,13]. In addition, you damage the health of your teeth .
In the future, instead of drinking a glass of Coca-Cola, drink a large glass of water with a squeeze of fresh lemon. You will feel more awake, energetic and healthy.
SummarySugary drinks harm your health and rob you of energy. Instead of a Coke, drink water with a squeezed, fresh lemon instead.
6) Drink your coffee black
It’s no secret that Europeans love their coffee.
Unfortunately, in certain cases, coffee can be one of the reasons why people become overweight. A large latte from Starbucks contains a full 15 grams of sugar, which is about 200 calories. A black coffee, on the other hand, contains only less than 15 calories [15,16].
Just get into the habit of drinking your coffee black in the future and you will save yourself some unnecessary calories and thus some kilograms on the scale. Learn more about how coffee works and when the best time to drink it is here.
SummaryIn the future, get in the habit of drinking your coffee without sugar and milk. This way you can save unnecessary calories and do something good for your health.
7) Eat fatty fish more often
Fatty fish, such as salmon or herring, are among the most nutritious foods on the planet.
These fish are An excellent source of omega-3 fatty acids. These are the fats you can only take in through your food. Nevertheless, we usually consume too little of this valuable nutrient through our Western diet.
Additionally fatty fish rich in B vitamins. This group of vitamins helps the body produce enough energy and stabilize your mental performance [17,18].
Aim to eat at least two servings of fatty fish (herring, salmon or mackerel) a week.
SummaryFatty fish like salmon, mackerel or herring are rich in B vitamins and omega-3 fatty acids which play a major role in your mental performance. Eat at least two portions of fatty fish per week.
Train yourself to eat consciously
Conscious eating is an effective way to live healthier with little effort.
This is based on the concept that by eating mindfully, you can be more mindful of what you eat, why you eat it, and how quickly you eat it.
Various studies have proven that can even lose weight through this technique [19,20]. Here are some examples of how you can increase awareness of your food:
- Eat your meals more slowly.
- Turn off the TV and your cell phone while eating.
- Chew every bite at least 10 times.
- Focus on how you feel while you eat.
SummaryEating consciously is a powerful tip to eat healthier. It helps you pay better attention to what you eat and how fast you eat it.
9) Eat while sitting
In today’s fast-paced society, people sometimes don’t even have time to sit down while they eat.
However, scientists have found that Eating and chewing while walking can interfere with appetite and hunger signaling.
A specific study that examined 60 women over an extended period of time found that eating while walking caused participants to consume more calories than subjects in the comparison group .
So take the time to sit down while you eat. Combine this with the previous point to increase the positive effects on your health.
SummaryWhen you eat your food sitting down, your body can better process the signals of hunger and appetite, which will automatically make you eat healthier.
10) Eat significantly more non-starchy vegetables
Vegetables can be fundamentally divided into starchy and non-starchy vegetables. Starchy varieties tend to have more carbohydrates and calories than their non-starchy siblings.
Examples of starchy vegetables include potatoes, grains, or beans. Non-starchy vegetables include spinach, or other green-leafy varieties such as carrots, broccoli or cauliflower.
In the future Loading 50 percent of your plate with non-starchy vegetables Is an easy way to eat healthier without a lot of effort. These vegetables are packed to the brim with nutrients, fiber as well as water and contain few calories .
This simple strategy will also save you from many negative thoughts and worries about how many calories you are allowed to eat. Here is a list of other foods that can help you live healthier.
SummarySimply fill half of your plate with non-starchy vegetables for a healthier diet. These vegetables are rich in fiber and nutrients, but contain few calories.
11) Buy a standing desk
People are sitting more than ever before at work, university and at home.
In fact, researchers have found that the average office worker sits for 15 hours each day. In comparison, a farmer sits for a scant three hours per day [23,24].
A height-adjustable desk can help you work while standing up which will get your circulation going and reduce the risk of heart disease, cancer and diabetes .
Another argument for a standing desk is a study that found that people who worked standing up over a 6-month period were up to 53 percent more productive .
SummaryA height-adjustable desk can reduce the amount of time you sit at work or home, which can reduce your risk of heart disease or cancer. You can also increase your productivity.
12) Ban electronic devices from your bedroom
Good sleep is one of the most important building blocks for your health. Yet millions of people in Europe suffer from poor sleep quality and sleep disorders.
It seems that electronic devices and The artificial blue light emitted by their screens can be responsible for poor sleep [27,28].
The blue light from these devices tricks your brain into thinking it’s daytime. This will disrupt your body clock and throw your hormones out of balance .
Giving up your TV, smartphone, and computer an hour before bed will help you sleep better and thereby improve your health.
SummaryThe blue light from electronic device screens harms your sleep. Ban these devices from your bedroom and avoid bright screens altogether one hour before bedtime.
13) Start meditating regularly
Negative stress can do tremendous damage to your health and performance.
Science has found that meditation Is an effective way to deal with stress in the best possible way and thereby improve your health [30,31].
An analysis of more than 45 studies with over 3500 participants found that meditation can help manage symptoms of anxiety, depression and stress .
SummaryMeditation is a great way to reduce work or personal stress and thereby improve physical and mental health.
14) Go for a walk during your breaks at work
For most people, finding time for regular strength or endurance training is a real problem.
Yet regular exercise is one of the most important parts of a healthy lifestyle. There are masses of study results that show that A lack of physical activity is associated with poor mental and physical health .
However, there are many ways to get enough exercise every day despite a stressful schedule. For example, one variation is to use breaks at work or university for a short walk. It improves your mood, helps you relax, and promotes good health .
SummaryTaking a short walk during work breaks can improve your mood and help you relax. This will help you improve your health.
15) Drink green tea
Green tea is one of the healthiest beverages available.
It has only Few calories and is packed to the brim with valuable micronutrients and antioxidants. These antioxidants bind free radicals, which can improve the state of your health [35,36].
Studies have shown that people who regularly drink green tea live longer and are less likely to suffer from heart disease [37,38].
The positive effects of green tea on your health comes primarily from the combination of caffeine and epigallocatechin gallate (EGCG) [39,40].
SummaryGreen tea is one of the healthiest drinks there is. It has few calories and is rich in nutrients and antioxidants that can provide some benefits to your health.
16) Place healthy snacks within reach
Cravings for sweets or unhealthy snacks have been a problem for countless people even the best intentions are ruined.
Just under half of people report regularly craving unhealthy snacks (sweets, etc.) to have .
The only way to combat these eating binges is to, If you always have some healthy snacks on hand in these situations. So the next time you’re in the supermarket it makes sense to stock up on healthy snacks like fruits, nuts, cheese, berries or hummus.
SummaryKeep healthy foods within reach at all times to effectively combat unexpected cravings for unhealthy snacks.
Summary Bottom line
Eating healthy and building healthy habits is Easier than you think. As you’ve learned in this article, there are plenty of simple ways you can live healthier without a lot of effort.
This includes drinking plenty of water, eating fatty fish, incorporating non-starchy vegetables into your diet, and turning off all electronic devices an hour before bedtime.
In addition, you can make sure you never go shopping hungry, drink your coffee black, and buy a standing desk for your office.
You can Improve your health many times over, By incorporating some of these strategies into your life, you’ll build healthy habits for the long term.