8 Simple Upgrades for Better Health

Health: Here are 8 Amazing and simple tricks that will help you upgrade your system for better Health.

Have you ever thought, “I have to get healthier!” only to feel overwhelmed by everything that goes into it? It can be enough to make you throw your hands up and completely abandon the idea.

Don’t give up just yet — there’s good news! Boosting your health isn’t an all-or-nothing thing. Taking smaller steps can be even more effective in the long run. You’ll build good habits, and you’re more likely to stick with them if you adopt them bit by bit.

As it turns out, there are lots of simple upgrades you can make to your surroundings, diet, and activity level. Every little change can lead to a healthier you. Take a look at these tips to see how you can fit them into your normal routine.

1. Keep Your Sheets Clean

You spend one-third of your life sleeping, so it only makes sense to keep your sheets clean. You should switch your linens out every week or two. That way you won’t grab shut-eye on sheets that have soaked up sweat and dead skin cells.

If you’re not sleeping well or have trouble breathing at night, give silk pillowcases and sheets a try. The naturally antimicrobial, hypoallergenic fabric resists mold, mildew, and dirt. Best of all, silk repels dust mites, so you’ll sleep better because they won’t irritate your skin. You also won’t breathe in their skeletons or fecal matter.

2. Look at Your Ergonomic Setup

How many times did your parents tell you to stand up straight? They were on to something. Standing and sitting up straight looks nice, and it helps you feel better. Keeping your back straight and your core tight can also help control back pain. The office furniture you use will either help or hurt your core.

Put some thought into organizing your office desk, too. Position your computer monitor at eye level to side-step neck pain and eye strain. Consider a curved keyboard to ward off carpal tunnel syndrome. Invest in a chair with lower-back support. Also, place your feet flat on the floor and uncross your legs to improve blood flow.

3. Revamp Your Diet

Popular, mainstream diets can be tempting, but many put tight restrictions on what you can and cannot eat. Sticking with it can be hard, and you can get discouraged if you slip up. Instead, try some smaller changes that can keep you motivated.

A breakfast packed with protein and fiber can kick-start your metabolism and fuel you for the day. Later, fill your plate with lean, skinless meats; whole-grain breads; and green, leafy veggies (they’re a great crunchy substitute for potatoes). Foods rich in Omega-3 fatty acids, such as salmon, tuna, or some nuts, can also boost your autoimmunity and digestive health. Whenever possible, avoid the saltshaker — too many sprinkles, and you might end up on high blood pressure meds.

4. Rethink Your Drink

There’s a lot to think about here. The right drinks help you control calories and upgrade your health. Water is always your best option, though the amount you should drink depends on your weight, age, and other factors. According to the CDC, it helps with your joints, improves your mood, relieves headaches, and strengthens concentration. Throw in some fruit if you need to add some flavor to your daily intake.

You can also give tea a try. Green tea has been used for centuries in Asian cultures for a variety of health benefits. Research shows that drinking a few cups daily can play a role in reducing your cholesterol levels and cardiovascular disease risk. Go ahead and pop that bottle of red wine, too. The antioxidants from a glass or two at night can also help protect you from heart disease, anxiety, and certain types of cancer.

5. Keep Walking

You don’t have to pick up jogging on your lunch break or get up early to swim laps. You can get great benefits from simply taking the stairs or walking up the escalator. Make it your goal to reach 10,000 steps a day.

Going the distance can lead to reduced blood pressure, lower anxiety, improved blood sugar levels, a stronger heart, and more. Taking a 20-minute stroll with your dog or walking with a friend can also help you sleep better. If you kick it up a notch, you could even see some weight loss.

6. Catch More Zzzs

A full night’s sleep does more than keep you alert the next day. It can protect your brain and your heart from scary health problems. By going to bed just 15 minutes earlier than normal, you can start to feel the benefits.

Dim your lights and shoot for at least seven hours of dream time. The more you get, the less likely you are to have a stroke or heart attack. American Academy of Sleep Medicine experts also say enough slumber improves vaccine effectiveness (potentially great news for the pandemic!).

7. Stretch Your Muscles

Have you ever noticed how good it feels to stretch? That moment when your muscles and joints release all that tightness can sometimes feel as good as a massage. Stretching is also an easy way to get some quick health benefits. It gives you a better range of motion, improves your muscle performance, and reduces your risk of injury.

You can work in a stretch at any time during the day — and you should. Reach for that top shelf or take a quick walk to the break room. You’ll get the most benefits before bed, though. Try some yoga or tai chi at the end of the day. It can help that tension melt away so you can get some more of that valuable shuteye mentioned above.

8. Play Mental Gymnastics

Guarding your health isn’t just about your body. You have to look after your brain, too. Games and new tasks challenge your grey matter and help ward off Alzheimer’s or other types of dementia. Playing games can also improve your mental health and help you cope with depression.

So break out the Sudoku and the crossword puzzles. Play some chess or try mahjong. Can’t fit a game in? Attempt writing with your other hand or take a different route home from work. Whatever it is, pick something to keep your brain on its toes — your mind will thank you later.

Getting healthier is a big goal. There’s a lot that goes into getting your body to its best level. Success doesn’t mean doing everything at once, though. Focus on a few small steps at a time. Master those and add a couple more. Pretty soon, with a brand-new set of habits, you’ll achieve that health upgrade.

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