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100 Small Changes You Can Make To Improve Your Health

100 Small Changes You Can Make To Improve Your Health

Not every change you make to live a healthier lifestyle has to be drastic. Many people go balls to the wall and cut out all their carbs or go from never running to training for a marathon.

The problem? Most realize how difficult such a drastic change can be and bail on their goal.

It’s better to take baby steps on your quest to build a healthier, stronger version of yourself. Pick one or two of the changes below and focus on those. Once you’re comfortable with the changes you made, pick up a few more.

1. Cut out soda.

2. Cut out juices.

3. Drink more water (8 8-oz cups per day).

4. Walk to work if distance permits.

5. Get a gym membership.

6. Come up with a workout plan that involves hitting the gym at least 3x a week.

7. Buy fruit instead of cookies and donuts.

8. Eat more vegetables. The fiber and nutrients will keep you full and prevent overeating.

9. Consume 25g fiber per day if you are female, 38g for males.

10. Drink less coffee so that you do not rely on caffeine.

11. Get 8-10 hours of sleep.

12. Go on a run at least once a week.

13. Read a blog on bettering your health and/or fitness at least once a week.

14. Plan your meals ahead of time so that you don’t give in to cravings when come meal time.

15. Purge your pantry of all junk (and no, not by eating it).

16. Try cooking healthy recipe instead of eating out.

17. Talk to someone new at the gym every week. Making friends will make you enjoy your time there and want to return.

18. Buy egg whites instead of only whole eggs.

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19. Try turkey bacon instead of pork bacon (I eat both depending on the occasion).

20. Keep an exercise log so you can see that you are making progress.

21. Invest in healthier snack foods such as nuts, fruit, snap peas, baby carrots, etc.

22. Set a goal and don’t stop until it’s achieved.

23. Set baby goals with corresponding rewards to encourage you along the way.

24. Don’t be afraid to ask for help, whether that be talking to a fit friend or hiring a fitness professional.

25. Understand your body. Figure out the number of calories you can consume daily to maintain, gain, or lose weight.

26. Avoid drinking to get drunk except on special occasions (it really shouldn’t be an end-of-the-week habit).

27. That said, restrict yourself to 1-2 alcoholic beverages when you do drink casually.

28. Increase your protein intake. It will keep you full and promote recovery from exercise.

29. Take a multivitamin. Most of us do not get the essential micronutrients we need day to day.

30. Take a fish oil supplement. Omega-3’s are essential for a strong heart.

31. Go on walks after eating large meals.

32. Wake up an hour earlier (given you slept enough hours) and get moving. You’ll be more productive if you start the day off with a little exercise.

33. Avoid movie theatre popcorn if you can. That stuff is dangerous. A large bucket can contain over 1000 calories easily.

34. Find and start a fitness program.

35. If you smoke, stop.

36. Pick up a sport you want to try.

37. Re-pick up a sport you stopped participating in.

38. Join health initiatives and challenges at the workplace.

39. If you’ve been sitting for over an hour, get up and walk around — like right now if it applies.

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40. Take your dog on a walk! If you have one of course. The exercise isn’t just for your pup.

41. Vacuum the house. It’ll get you moving and can burn up to 300 calories per hour!

42. Avoid artificial sweeteners. If you need one, try Stevia.

43. Drink skim milk instead of whole milk.

44. Incorporate a resistance training routine instead of only performing cardio. It promotes strong bones and faster metabolism.

45. Drain the bacon grease before frying your eggs!

46. If you are eat a salad, avoid dousing it in dressing. A single serving of ranch dressing can be up to 150 calories.

47. Trouble sleeping through the night? Decrease caffeine intake. Especially within 5 hours of bedtime.

48. Read a book. Stimulating your mind promotes physical health more than you know.

49. Choose baked chips or veggie chips instead of regular ones.

50. Avoid deep fried foods. Baked or grilled versions are better choices.

51. Buy fresh veggies over canned or frozen ones if possible.

52. Do not drink Fireball. Stuff has antifreeze in it.

53. When eating out, pick a healthier option. It’ll taste better than you expect.

54. Write your thoughts out every once in awhile. Keep a diary. Write an article. It helps relieve stress.

55. Talking to people also relieves stress. Get out there and be social. Don’t hold things in.

56. Choose leaner meats for your sandwiches and meals.

57. Don’t skip meals too often. Your body needs food for energy.

58. Start a running or workout group amongst your friends and/or colleagues.

59. Listen to music you enjoy. It soothes.

60. Buy whole grain breads and pastas over instead of white.

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61. Order brown rice instead of white rice at Chinese restaurants.

62. When your family or workplace orders donuts and you can’t resist, only take one.

63. Use low or non-fat versions of sauces. Those tiny little packets of Chick-Fil-A Sauce have 140 calories!

64. Rely less on Ibuprofen for hangovers and more on water and hydration.

65. Find a workout buddy! The extra accountability will keep you, well, accountable.

66. Take naps when exhausted instead of chugging more caffeine. Listening to your body goes a long way.

67. Substitute unsweetened apple sauce for butter when baking.

68. Sweeten with Stevia instead of sugar when baking. A 1:1 ratio works well.

69. Take a green drink supplement if you don’t get a wide range of vegetables and fruits daily.

70. Meditate. Occasionally taking a moment of silence to be inside your own mind and simply think can promote mental health and relaxation.

71. Eat until satisfied, not full.

72. Prep meals over the weekend so that you have healthy and readily available options throughout the week.

73. Snack less and eat more filling meals.

74. Do mini workouts during commercial breaks. Push ups, sit ups, crunches, planks, and squats are all prime candidates.

75. If pressed for time in the gym, perform compound movements that hit large numbers of muscles such as squats and pullups.

76. Wait 10 minutes after eating meals to make sure you’re actually still hungry before going for a post-meal snack. It takes time for your brain to catch up to your belly sometimes.

77. Read food labels. Knowing how much protein, fat, and carbs you’re consuming is key to understanding your nutrition.

78. If the nutrition label indicates any trans-fats, do not eat that food. Trans-fats clog your arteries.

79. Learn to refuse unhealthy foods when they are offered to you. Learning to say no is a good lesson to learn for every aspect of life. You can’t make everyone happy.

80. Take the stairs instead of the elevator.

81. Get off the internet sometimes and go outside. We spend too much time on Facebook and Twitter and not enough moving around.

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82. Add lemon to your water. It aids digestion by clearing the digestive tract.

83. Stretch tight or sore muscles. Many of us have become immobile with age and lack of exercise. Stretching can get you moving and functioning properly again.

84. Use non-stick spray instead of butter and oil when pan-frying foods.

85. Drink your coffee black. Sugar and creamer add unnecessary calories and really add up over time if you’re a coffee drinker.

86. Consume 1 tbsp of Apple Cider Vinegar daily to prevent heartburn and acid reflux.

87. Get up to get the remote instead of asking for it to be passed to your lazy bum.

88. Incorporate a day to go hiking on your vacations. Hiking can burn anywhere from 300 to 600 calories per hour.

89. Sign up for a 5k or 10k. You’re more likely to do something if you pay for it. This also provides a sense of urgency because you can’t push back the date.

90. Stop waiting and take out the garbage before it overflows. Just another way to get moving. You’ll also get that bonus sense of accomplishment that comes with having a nice, clean, empty trash can (or is that just me?).

91. Request no butter and no oil at restaurants. Excess fats really pack on the calories.

92. Pass on the fries. They are high carb and high fat, which means extra high calorie. Save them for cheat meals.

93. Get some sun. Vitamin D deficiency is more common now than ever. Excess sun can be detrimental to your skin health, but most people don’t get enough.

94. Perform both high intensity and low-intensity exercises — anything from walking to burpees. This ensures that your body becomes efficient using both aerobic and anaerobic energy systems.

95. Hit the pool! Swimming for fitness burns more calories than running. Don’t believe me? Google Michael Phelps’ 12,000 calorie diet.

96. Pace during long phone calls. It may sound silly, but the extra steps really add up. I’ve paced over 1500 steps back and forth while talking on the phone. That’s almost an entire mile!

97. Load up a quarter to half of your dinner plate with veggies. Portion control helps prevent overeating.

98. Stop thinking and start doing. If you’re “thinking about” getting in shape or starting a program, JUST DO IT.

99. Use cheat meals instead of cheat days. A full day of cheating can throw off your progress pretty badly if you can eat a large enough amount of food. It’s difficult to do this with a single cheat meal though.

100. At Chipotle, get a bowl instead of the burrito.

More by this author

Drew Kocak

Online Personal Trainer / Fitness Blogger

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Last Updated on March 30, 2020

Why You’re Feeling Tired All the Time (And What to Do About It)

Why You’re Feeling Tired All the Time (And What to Do About It)

Feeling tired all the time?

Have you ever caught yourself nodding off when you’re watching TV, listening to someone drone on during a meeting or even driving a car?

I know I have, especially when I worked 70 hours per week as a High-Tech Executive.

Feeling tired all the time may be more widespread than you think. In fact, two-fifths of Americans are tired most of the week.[1]

If you’re tired of feeling tired, then I’ve got some great news for you. New research is helping us gain critical insights into the underlying causes of feeling tired all the time.

In this article, we’ll discuss the latest reasons why you’re feeling tired all the time and practical steps you can take to finally get to the bottom of your fatigue and feel rested.

What Happens When You’re Too Tired

If you sleep just two hours less than the normal eight hours, you could be as impaired as someone who has consumed up to three beers.[2] And you’ve probably experienced the impact yourself.

Here are some common examples of what happens when you’re feeling tired:[3]

  • You may have trouble focusing because memory and learning functions may be impaired within your brain.
  • You may experience mood swings and an inability to differentiate between what’s important and what’s not because your brain’s neurotransmitters are misfiring.
  • You may get dark circles under your eyes and/or your skin make look dull and lackluster in the short term and over time your skin may get wrinkles and show signs of aging because your body didn’t have time to remove toxins during sleep.
  • You may find it more difficult to exercise or to perform any type of athletic activity.
  • Your immune system may weaken causing you to pick up infections more easily.
  • You may overeat because not getting enough sleep activates the body’s endocannabinoids even when you’re not hungry.
  • Your metabolism slows down so what you eat is more likely to be stored as belly fat.

Are you saying that feeling tired can make me overweight?

Unfortunately, yes!

Feeling tired all the time can cause you to put on the pounds especially around your waist. But it is a classic chicken and egg situation, too.

Heavier people are more likely to feel fatigued during the day than lighter ones. And that’s even true for overweight people who don’t have sleep apnea (source: National Institutes of Health).

Speaking of sleep apnea, you may be wondering if that or something else is causing you to feel tired all the time.

Why Are you Feeling Tired All the Time?

Leading experts are starting to recognize that there are three primary reasons people feel tired on a regular basis: sleep deprivation, fatigue and Chronic Fatigue Syndrome (CFS).

Here’s a quick overview of each root cause of feeling tired all of the time:

  1. Tiredness occurs from sleep deprivation when you don’t get high-quality sleep consistently. It typically can be solved by changing your routine and getting enough deep restorative sleep.
  2. Fatigue occurs from prolonged sleeplessness which could be triggered by numerous issues such as mental health issues, long-term illness, fibromyalgia, obesity, sleep apnea or stress. It typically can be improved by changing your lifestyle and using sleep aids or treatments, if recommended by your physician.
  3. Chronic Fatigue Syndrome (CFS) is a medical condition also known as Myalgic Encephalomyelitis that occurs from persistent exhaustion that doesn’t go away with sleep.

The exact cause of CFS is not known, but it may be due to problems with the immune system, a bacterial infection, a hormone imbalance or emotional trauma.

It typically involves working with a doctor to rule out other illnesses before diagnosing and treating CFS.[4]

Always consult a physician to get a personal diagnosis about why you are feeling tired, especially if it is a severe condition.

Feeling Tired vs Being Fatigued

If lack of quality sleep doesn’t seem to be the root cause for you, then it’s time to explore fatigue as the reason you are frequently feeling tired.

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Until recently, tiredness and fatigue were thought to be interchangeable. Leading experts now realize that tiredness and fatigue are different.

Tiredness is primarily about lack of sleep.

But fatigue is a perceived feeling of being tired that is much more likely to occur in people who have depression, anxiety or emotional stress and/or are overweight and physically inactive (source: Science Direct).

Symptoms of fatigue include:

  • Difficulty concentrating
  • Low stamina
  • Difficulty sleeping
  • Anxiety
  • Low motivation

These symptoms may sound similar to those of tiredness but they usually last longer and are more intense.

Unfortunately, there is no definitive reason why fatigue occurs because it can be a symptom of an emotional or physical illness. But there are still a number of steps you can take to reduce difficult symptoms by making a few simple lifestyle changes.

How Much Sleep Is Enough?

The number one reason you may feel tired is because of sleep deprivation which means you are not getting enough high-quality sleep.

Most adults need 7 to 9 hours of high-quality, uninterrupted sleep per night. If you’re sleep deprived, the amount of sleep you need increases.

So, quantity and quality do matter when it comes to sleep.

The key to quality sleep is being able to get long, uninterrupted sleep cycles throughout the night. It typically takes 90 minutes for you to reach a state of deep REM sleep where your body’s healing crew goes to work.

Ideally, you want to get at least 3 to 4 deep REM sleep cycles in per night. That’s why it’s so important to stay asleep for 7 or more hours.

Research also shows that people who think they can get by on less sleep don’t perform as well as people who get at least seven hours of sleep a night[5] So, you should definitely plan on getting seven hours of deep restorative sleep every night.

If you are not getting 7 hours of high-quality sleep regularly, then sleep deprivation is most likely reason you feel tired all the time.

And that is good news because sleep deprivation is much simpler and easier to address than the other root causes.

It’s also a good idea to rule out sleep deprivation as the reason why you are tired before moving on to the other possibilities such as fatigue or Chronic Fatigue Syndrome, which may require a doctor for diagnosis and treatment.

4 Simple Changes to Reduce Fatigue

Personally, I’m a big believer in upgrading your lifestyle to uplift your life. I overcame chronic stress and exhaustion by making these four changes to my lifestyle:

  1. Eating healthy, home-cooked meals versus microwaving processed foods or eating out
  2. Exercising regularly
  3. Using stressbusters
  4. Creating a bedtime routine to sleep better

So, I know it is possible to change your lifestyle even when you’re working crazy hours and have lots of family responsibilities.

After I made the 4 simple changes in my lifestyle, I no longer felt exhausted all of the time.

In addition, I lost two inches off my waist and looked and felt better than ever.

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I was so excited that I wanted to help others replace stress and exhaustion with rest and well-being, too. That’s why I became a Certified Holistic Wellness Coach through the Dr. Sears Wellness Institute.

Interestingly enough, I discovered that Dr. Sears recommends a somewhat similar L.E.A.N. lifestyle:

  • L is for Lifestyle and means living healthy including getting enough sleep.
  • E is for Exercise and means getting at least 20 minutes of exercise a day ideally for six days a week.
  • A is for Attitude and means thinking positive and reducing stress whenever possible.
  • N is for Nutrition and means emphasizing a right-fat diet, not a low-fat diet.

The L.E.A.N. lifestyle is a scientifically-proven way to reduce fatigue, get to the optimal weight and to achieve overall wellness.[6]

And yes, there does seem to be an important correlation between being lean and feeling rested.

But overall based on my personal experience and Dr. Sear’s scientific proof, the key to not feeling tired all of the time does seem to be 4 simple changes to your lifestyle.

L — Living Healthy

Getting enough high-quality sleep every day is the surefire way to help you feel less fatigued, more rested and better overall.

So, whether you’re sleep deprived or potentially suffering from fatigue or Chronic Fatigue Syndrome, you probably want to find a way to sleep better.

In fact, if you aren’t getting enough sleep, your body isn’t getting the time it needs to repair itself; meaning that if you are suffering from an illness, it’s far more likely to linger.

As unlikely as it sounds, though, fatigue can sometimes make it difficult to sleep. That’s why I’d recommend taking a look at your bedtime routine before you go to bed and optimize it based on sleep best practices.

Here are 3 quick and easy tips for creating a pro-sleep bedtime routine:

1. Unplug

Many of us try to unwind by watching TV or doing something on an iPhone or tablet. But tech can affect your melatonin production due to the blue light that they emit, fooling your body into thinking it’s still daytime.

So turn off all tech one hour before bed and create a tech-free zone in your bedroom.

2. Unwind

Do something to relax.

Use the time before bed to do something you find relaxing such as reading a book, listening to soothing music, meditating or taking an Epsom salt bath.

3. Get Comfortable

Ensure your bed is comfortable and your room is set up for sleep.

Make sure you room is cool. 60-68 degrees is the ideal temperature for most people to sleep.

Also, it’s ideal if your bedroom is dark and there is no noise.

Finally, make sure everything is handled (e.g., laying out tomorrow’s clothes) before you get into your nice, comfy bed.

If your mind is still active, write a to-do list to help you fall asleep faster.[7]

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Above all, be gentle with yourself and count your blessings, some sheep or whatever helps.

This article also offers practical tips to build a bedtime routine: How to Build a Good Bedtime Routine That Makes Your Morning Easier

E — Exercise

Many people know that exercise is good for them, but just can’t figure out how to fit it into their busy schedules.

That’s what happened in my case.

But when my chronic stress and exhaustion turned into systemic inflammation (which can lead to major diseases like Alzheimer’s), I realized it was time to change my lifestyle.

As part of my lifestyle upgrade, I knew I needed to move more.

My friends who exercise all gave me the same advice: find an exercise you like to do and find a specific time in your schedule when you can consistently do it.

That made sense to me.

So, I decided to swim.

I used to love to swim when I was young, but I hadn’t done it for years. The best time for me to do it was immediately after work, since I could easily get an open swim lane at my local fitness club then.

Also, swimming became a nice reason for me to leave work on time. And I got to enjoy a nice workout before eating dinner.

Swimming is a good way to get your cardio or endurance training. But, walking, running and dancing are nice alternatives.

So find an exercise you love and stick to it. Ideally, get a combination of endurance training, strength training and flexibility training in during your daily 20-minute workout.

If you haven’t exercised in a while and have a lot of stress in your life, you may want to give yoga a try because you will increase your flexibility and lower your stress.

A — Attitude

Stress may be a major reason why you aren’t feeling well all of the time. At least that was the case with me.

When I worked 70 hours per week as a High-Tech Executive, I felt chronically stressed and exhausted. But there was one thing that always worked to help me feel calmer and less fatigued.

Do you want to know what that master stress-busting technique was?

Breathing.

But not just any old breathing. It was a special form of deep Yogic breathing called the “Long-Exhale Breathing” or “4-7-8 breathing” or “Pranayama” in Sanskrit).

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Here’s how you do “Long-Exhale Breathing”:

  1. Sit in a comfortable position with your spine straight and your hand on your tummy (so you know you are breathing deeply from your diaphragm and not shallowly from your chest)
  2. Breathe in deeply and slowly from your diaphragm with your mouth closed while you count to 4 (ideally until your stomach feels full of air)
  3. Hold your breath while you count to 7 mentally and enjoy the stillness
  4. Breathe out through your mouth with a “ha” sound while you count to 8 (or until your stomach has no more air in it)
  5. Pause after you finish your exhale while you notice the sense of wholeness and relaxation from completing one conscious, deep, long exhale breath
  6. Repeat 3 times ensuring your exhale is longer than your inhale so you relax your nervous system

This type of “long-exhale breathing” is scientifically proven to reduce stress.

When your exhale is twice as long as your inhale, it soothes your parasympathetic nervous system, which regulates the relaxation response.[8]

Plus, this is a great technique for helping you get to sleep, too.

N — Nutrition

Diet is vital for beating fatigue – after all, food is your main source of energy.

If your diet is poor, then it implies you’re not getting the nutrients you need to sustain healthy energy levels.

Eating a diet for fatigue doesn’t need to be complicated, time-consuming though.

For most people, it’s just a case of swapping a few unhealthy foods for a few healthier ones, like switching from low-fiber, processed foods to whole, high-fiber foods.

Unless your current diet is solely made up of fast food and ready meals, adjusting to a fatigue-fighting diet shouldn’t be too much of a shock to the system.

Here’re 9 simple diet swaps you can make today:

  1. Replace your morning coffee with Matcha green tea and drink only herbal tea within six hours of bedtime.
  2. Add a healthy fat or protein to your any carb you eat, especially if you eat before bed. Please note that carb-only snacks lead to blood-sugar crashes that can make you eat more and they can keep you from sleeping.
  3. Fill up with fiber especially green leafy vegetables. Strive to get at least 25g per day with at least 5 servings (a serving is the size of your fist) of green vegetables.
  4. Replace refined, processed, low-fiber pastas and grains with zucchini noodles and whole grains such as buckwheat, quinoa, sorghum, oats, amaranth, millet, teff, brown rice and corn.
  5. Swap natural sweeteners for refined sugars and try to ensure you don’t get more than 25g of sugar a day if you are a woman and 30g of sugar a day if you are a man.
  6. Replace ice cream with low-sugar alternatives such as So Delicious Dairy-Free Vanilla Bean Coconut Ice Cream.
  7. Swap omega-6, partially-hydrogenated oils such as corn, palm, sunflower, safflower, cotton, canola and soybean oil for omega-3 oils such as flax, olive and nut oils.
  8. Replace high-sugar yoghurts with low-sugar, dairy-free yoghurts such as Kite Hill Plain Yoghurt with 1g sugar or Lifeway Farmer Cheese with 0g sugar.
  9. Swap your sugar-laden soda for sparkling water with a splash of low-sugar juice

Also, ensure your diet is giving you enough of the daily essential vitamins and minerals. Most of us don’t get enough Vitamin D, Vitamin B-12, Calcium, Iron and Magnesium. If you are low on any of the above vitamins and minerals, you may experience fatigue and low energy.

That’s why it’s always worth having your doctor check your levels. If you find any of them are low, then try to eat foods rich in them.

Alternatively, you might consider a high-quality multi-vitamin or specific supplement.

The Bottom Line

If you are tired of feeling tired, then there is tremendous hope.

If you are tired because you are not getting enough high-quality sleep, then the best remedy is a bedtime routine based on sleep best practices.

If you are tired because you have stress and fatigue, then the best remedy are four simple lifestyle changes including:

  • Enough High-Quality Sleep with Bedtime Routine
  • Regular Exercise You Love
  • Stress Reduction with Long-Exhale Breathing
  • Fatigue-Reducing Diet

Overall, adopting a healthier lifestyle Is the ideal remedy for feeling more rested and energized.

More Tips to Help You Rest Better

Featured photo credit: Cris Saur via unsplash.com

Reference

[1] YouGov: Two-fifths of Americans are tired most of the week
[2] National Safety Council: Is Your Company Confronting Workplace Fatigue?
[3] The New York Times: Why Are We So Freaking Tired?
[4] Mayo Clinic: Chronic fatigue syndrome
[5] Mayo Clinic: Lack of sleep: Can it make you sick?
[6] Ask Dr. Sears: The L.E.A.N. Lifestyle
[7] American Psychological Association: Getting a Good Night’s Sleep
[8] Yoga International: Learning to Exhale: 2-to-1 Breathing

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