Danny Davis
Taking care of your physical health is critical to all other areas of wellness since a healthy thriving body always promotes and assists in goo mental and psychological health.
100 Things To Do To Promote Your Physical Health
1| Stop Drinking Soda
Drinking too much soda increases your risk for type two diabetes by as much as 26 percent. People who drink sugary drinks such as soft drinks tend to weigh more and have poor eating habits.
2| Drink Coffee
Research shows that regularly drinking coffee offers your body multiple benefits including protection against type 2 diabetes, certain cancers, Parkinson’s disease and may lower the risk of dementia.
3| Protect Your Liver
Your liver plays a significant role in your overall health. Take care of it by regulating your alcohol intake, eating a healthy diet and limiting the number of over-the-counter medications you take that might affect your liver such as Tylenol (acetaminophen)-.
4| Eat More Fruits
Add some more fruit to your diet. Fruits provide access to fiber, vitamin A, vitamin C, and potassium and folate. Vitamins are necessary for the overall function of our body. They contribute to the repair of skin, hair, nails, and organ function.
5| Eat More Veggies
Do not skimp on your veggie intake. Vegetables are full of vitamins and minerals which help to lower blood pressure, promote digestive health, protect our heart and contributes to our eye health.
6| Increase Your Fiber Intake
Eat foods that are high in fiber. Soluble fiber not only promotes digestive health, but it also can prove beneficial in all efforts you may be taking to reduce the “bad” cholesterol and raise your “good” cholesterol.
7| Increase Your Omega 3 Intake
Omega-3 fatty acids play a vital role in our bodily functions. They can help to relieve joint pain and stiffness that commonly accompany arthritis. Also, research shows that omega-3s may reduce symptoms associated with asthma thanks to its ability to lower inflammation.
8| Do Eat Dairy
Dairy products do receive a bad rap from time to time depending on the dietary lifestyles some people choose to lead. However, research demonstrates that the consumption of milk and dairy products decreases the risk of childhood obesity.
9| Have Glass of Red Wine
Red wine contains resveratrol which delivers a barrel of benefits. This compound reduces the risk of developing certain forms of cancer, high blood pressure, and heart disease.
Also, studies show that resveratrol may spare the brain from experiencing stroke damage due in part to an enzyme known as heme oxygenase which spares nerve cells in the brain from destruction.
10| Stop Smoking
Smoking is a top cause of several forms of cancer including lung cancer. Although many people believe that e-cigarettes are safer for your health than typical tobacco products, according to the surgeon general, they are still a form nicotine and may still cause harm.
E-cigarettes contain ultrafine particles, flavorants, metals like lead, tin, and nickel which can all be inhaled deeply into the lungs and potentially cause damage.
11| Eat Breakfast
Breakfast is vital for your metabolism. Your body needs fuel in the morning to jumpstart your brain cells and to keep you satiated until lunch. Additionally, breakfast helps you to control your weight. Studies show that those who skip breakfast are likely to have a higher body mass index (BMI) than their peers.
12| Eat Nuts!
Aside from containing omega-3 fatty acids, nuts are an excellent source for magnesium and vitamin E. Which nuts are the best? Almonds, macadamia nuts, and pecans are among those who appear to offer the best benefits.
13| Wash Your Hands
Do not take basic hygiene for granted. Washing your hands may be the very thing that saves your life. Handwashing is a fantastic way to prevent infections, viruses or other nasty illnesses from finding their way into your body.
14| Moisturize
Your skin’s health is dependent on your moisturizing habits. If you don’t have a ritual, it’s time to get one into place now. Moisturizing your skin helps to nourish and protect it from the damaging effects of the environment –including extreme cold or heat. Moisturizing helps to restore hydration and decrease the risk for irritation or cracks that may lead to infection.
15| Don’t Neglect Your Muscles
Healthy muscles are necessary to assist us in everyday activities ranging from walking to moving and lifting things to breathing or the next heartbeat. Your muscles depend on you to participate in a healthy diet, drink plenty of water and get adequate rest.
16| Take Care of Your Bones
Much like our muscles, bone health is another must-have. They are the frame of our body. We must ensure that our diets are rich with minerals like calcium and phosphorous. Keep a healthy weight, exercises and do not smoke if you want to sustain your bone health.
17| Take Care of Your Teeth
The state of the teeth in your mouth may have a devastating effect on your health if you are not careful. Poor oral care may contribute to infections that start in your mouth then travel to other areas of your body.
18| Take Care of Your Eyes
Your eyes may be a window into your health. They may elicit symptoms for a variety of conditions ranging from type 2 diabetes to stroke. Aside from annual eye check-ups, eat healthy foods. Citrus fruits, nuts, eggs, salmon, and green leafy vegetables are just a few examples of which foods may benefit the health of your eyes.
19| Watch Your Sodium Intake
Too much sodium can cause an increase in blood pressure, heart failure, damage your kidneys, enhance your risk for stroke and osteoporosis.
20| Stretch!
Stretching is essential for muscle and joint health. Stretching keeps your muscles from becoming too short or tight which can lead to damage or joint pain. Common areas of the body impacted by not stretching enough include the hamstrings, back of the thighs and lower back area.
21| Go for a Walk
Moderate exercise such as walking may help to reduce your risk for heart attacks and strokes. Staying physically active may contribute to enabling you to live a healthier and longer life.
22| Watch Your Weight!
Maintaining a healthy weight is an absolute must-have for your overall health. Keeping your weight under control is not only good for your energy levels, but also may help to prevent you from being more susceptible to conditions such as heart disease, high blood pressure, respiratory problems, and dreaded gallstones.
23| Practice Deep Breathing
Deep breathing is not just a way to reduce your stress levels. Practicing deep breathing has a significant impact on your health. It promotes the exchange of oxygen within your lungs, may lower blood pressure, boost your immunity, and improve heart function.
24| Take Care of Your Posture
Poor posture equates to poor health. Good posture is necessary for body alignment which ultimately helps to support the overall movement of your body. Good posture reduces stress on your muscles and joints and is particularly beneficial to the spine.
25| Avoid Prolonged Sitting
Avoid sitting for prolonged periods of time. Too much sitting at your desk in front of computer screen or for long periods of time can cause you to experience lower back pain and place you risk for other conditions such as emboli, cardiac disease or even cancer.
26| Chew Your Food
How many times do you chew your food? The old rule is that you should chew each morsel 32 times before swallowing. It allows for better food absorption, belly comfort post meals, and weight loss.
27| Drink Water
Water intake is essential for good health. Water improves the function of our kidneys, serves as a cushion for our spine, supports hydration, and can prove beneficial to those trying to lose weight.
28| Have a Snack
Have a snack from time to time. Remember to keep those snacks healthy. A healthy snack can help to tie you over until your next meal, support weight loss efforts, and regulate your blood sugar.
29| Do Your Own Grocery Shopping
Grocery delivery and pick-up services are a wonderful convenience but do yourself a favor and shop for yourself from time to time. It’s an excellent way to get some walking in for exercise.
30| Get Your Flu Shot
Get your flu shot this season. Each year, an influenza vaccine is released to the public to help prevent thousands of hospital admissions. Make yourself a part of this favorable statistic and protect yourself and your family from catching the flu.
31| Manage Your Stress Levels
Look for ways to cope with your stress. Research shows that uncontrolled stress for an extended period may contribute to heart disease, headaches, obesity, and digestion problems.
32| Improve Your Workload
Find your work-life-balance as soon as possible. All work and no play are dangerous for your physical wellness. Find ways to balance your life so that you reduce the risk of long-term stress which can lead to chronic health conditions.
33| Learn How to Not Over-react
Count to ten and take a deep breath in the face of anger or shock. It will do a world of good for your and blood pressure.
34| Practice Safe Sex
The act of sex itself offers a variety of health benefits including lower blood pressure, a healthier heart and other benefits that commonly accompany exercise. Safe sex practices can protect you from acquiring or spreading infection or disease to others.
35| Meditate
Meditation boosts heart health, immunity and improves your metabolism.
36| Embrace Positivity
According to Johns Hopkins Medicine, people who have a history of heart disease in their family are one-third less likely to experience a heart attack.
37| Eliminate Toxins from Your Home Environment
Your goal should be to reduce or eliminate your exposure to electrical or fire hazards, lead-based paint or structure problems that might trigger the development of disease, illness or lead to injury.
38| Build a Healthy Social Network
Look around you. Who are your friends? Who do you depend on your family? Build a healthy social network. Studies show that those who build a healthy relationship can reduce the chance of long-term illness and expedite recovery times. Friends can help you manage your stress which is essential for cardiovascular health.
39| Get Your Annual Check-Up
Make time for an annual checkup. It can help you to monitor and shifts or changes in your overall health status from year to year and enable your primary care provider to watch for any risk factors.
40| Take Advantage of the Sun
Too much sun exposure can be a bad thing, but it does not mean you should avoid it at all costs. The sun is critical to your well-being. It delivers low levels of vitamin D and is beneficial in the release of serotonin.
41| Protect Your Skin from the Sun
While taking advantage of the sun, don’t forget to protect your skin. You can protect your skin from ultraviolet rays by using sunscreen. Too much sun may boost the risk of developing melanoma.
42| Take Care of Your Immune System
Make a conscious effort to manage your immune system. Make a conscious effort to get rest, stay away from smoke, and consume alcohol in moderation. Keep your hands clean and encourage others around you to do the same.
43| Eat these Foods to Boost Your Immunity
Give your immune system a boost with citrus fruits, peppers, garlic, ginger, yogurt and a daily dose of a handful of almond nuts.
44| Give Your Eyes a Screen Break
Are you stuck behind your desk staring at a computer screen most of the day? You can take steps to avoid eye strain by following the 20-20-20 rule. After 20 minutes of staring at your screen, stare at something that is 20 feet away for 20 seconds.
45| Take a Vacation Once a Year
Take a vacation once per year. Holidays create a natural opportunity for cardio exercise and may help to reduce your stress levels thereby contributing to less strain on your physical health.
46| Drink Smoothies
Drink smoothies. Smoothies are an outstanding way to get your fruits and veggies into your system. They are easy to make and offer another way to obtain much-needed nutrients.
47| Eat These Foods to Improve Your Cholesterol
Need to improve your cholesterol levels? Try consuming barley, oats, nuts, apples, grapes, citrus fruits, and beans. Aim for foods that are rich in sterols and polyunsaturated fats. These substances are important for blocking cholesterol absorption.
48| Eat these Foods to Improve Digestion
Bloating, gas, cramping, pain, and diarrhea are all signs that your digestive tract may be out of whack. You can enhance the health of your digestive system by consuming any of the following foods: yogurt, apples, chia seeds, whole grains, tempeh, and green, leafy vegetables.
49| Eat these Foods to Improve Your Cardiac Health
Protect your heart health by heart-healthy foods. Salmon, blueberries, dark chocolate, lean meats, soy, citrus fruits, extra virgin olive oils, nuts, and legumes may boost your heart health.
50| Eat these Foods to Lower Blood Pressure
Change your diet to lower blood pressure. Try to eat foods that contain magnesium, potassium, and calcium. Pomegranates, pistachios, olive oil, dark chocolate, bananas, oatmeal, and beets may help you control your blood pressure. Consistency will be critical for success.
51| Improve Your Energy with These Foods
If you’re in search of the best foods to give your metabolism and energy stores a swift kick, try adding lentils, fish (i.e., tuna, salmon), eggs, chia seeds, oranges or green tea to your diet.
52| Eat These Foods to Stabilize Your Blood Glucose
Try eating more melons, berries, whole-grain, and high-fiber foods to stabilize your blood sugar. Protein and veggies are a fantastic way to take control of your blood glucose levels.
53| Avoid Processed Foods
Processed foods are high in sugar and contain large amounts of high-fructose corn syrup. They can produce devastating effects on the body over a period causing heart disease, obesity, cancer, and diabetes.
54| Avoid Sweeteners
Sugar does have an impact on our glycemic index, but artificial sweeteners can be just as dangerous in that some people tend to overconsume products that contain this substance as commonly seen with the consumption of diet drinks.
Too much of a good thing can lead to obesity, metabolic syndrome and type 2 diabetes.
55| Decrease Your Intake of Saturated Fats
Butter, cheese, fatty beef, and lard are examples of saturated fat. Try to limit your intake of saturated fat foods and instead, choose fruits, veggies, low-fat dairy products, whole grains, poultry, and fish.
56| Eat Dark Chocolate
Dark chocolate contains polyphenols and flavanols which give them potent antioxidant capabilities. Dark chocolate is great for weight control, but if consumed in excess can contribute to weight gain, so, eat it in moderation.
57| Read the Nutrition Labels
Read your nutrition labels. Reading the nutrition labels on your food may help to ensure that you do not overindulge in the consumption of too much sugar or fat.
58| Eat Less Sugar
You do not have to ban sugar from your diet to keep it healthy. However, you should seek new ways to reduce the amount of sugar in your diet to prevent the development of high-risk conditions such as heart disease, type 2 diabetes or obesity.
59| Add Probiotics to Your Diet
Probiotics can help to increase healthy bacteria within your gut and support weight loss efforts. Also, probiotics may help to promote good cholesterol and improve digestion.
60| Stop Super-Sizing Your Meals
If your waistline is expanding and you find your car is frequenting the drive-thru, it may be time to stop super-sizing your combo meals.
61| Drink Lemon Water
Lemon water is a beverage that is rich with benefits. It improves your metabolism, creates feelings of fullness, may help to reduce your risk for cardiovascular disease and stroke and improve your digestive health.
62| Create a Meal Plan
Meal planning just may be the ingredient within your weight loss plan for success. Planning your meals allows you to purposefully include abundances of fruits, veggies, whole grains, and other low-fat options.
63| Give Yourself a Cheat Day
Lots of talk about staying on task with your eating habits, but everyone deserves a cheat day. Assign yourself a cheat day every so often to reduce the risk of binge-eating.
64| Practice Eating without The Television
Next time you sit down for dinner, turn off the television. Studies show that watching television while eating can have an adverse and long-lasting effect on your dietary habits and contribute to excess eating.
Television has a lousy way of causing us not to track how much food we’re consuming in a single sitting.
65| Floss Your Teeth
Floss your teeth every day. This action in combination with brushing helps to protect your gums against gingivitis and helps to remove food particles and plaque. Health teeth equal a healthy body.
66| Rinse Your Sinuses
Nasal rinsing with a neti pot can prove highly useful in the removal of dirt, pollen, and other particles that may contribute to nasty allergy, infections, and cold symptoms.
67| Shrink Your Plate Size
Try eating from a smaller plate for dinner. This action will help to decrease your portion size and contribute to any weight loss goals you may have.
68| Decrease Your Junk Food Intake
Reducing your junk food intake will decrease your calorie and fat intake. Also, it may help to reduce your chances for developing conditions such as heart disease, diabetes, or high cholesterol.
69| Eat Whole Grains
Whole grains are excellent sources of fiber, vitamin B, selenium, magnesium, and iron which are each important for our body’s functions.
70| Take Your Lunch to Work or School
Take your lunch to work. Not only is this practice cost-effective, but it can help spare yours from eating too many calories or large amounts of saturated fats that you might consume from a fast-food drive-thru.
71| Eat Fish
Take a break from beef and poultry and have some fish for dinner. Fish is an excellent source of vitamin D, protein, and omega-3 fatty acids. Most types of fish are good for you, but salmon, tuna, trout, and sardines are great fatty fish sources.
72| Avoid Eating Undercooked Meats
When eating meats, cook them thoroughly. Undercooked meats can trigger a nasty round of foodborne illness symptoms including diarrhea, vomiting, and abdominal pain. Undercooked foods increase your risk of getting salmonella, E. coli, and listeria.
73| Eat Lean Meats
Lean meats are an excellent source for vitamin B, which boosts energy and supports heart health, selenium, which reinforces the health of your immune system and acts as a potent antioxidant, and choline which can be beneficial for brain and liver function.
74| Stick with a Sleeping Schedule
Set a sleep schedule and stick with it. A consistent sleep schedule may contribute to a boost in energy, improve your focus and concentration and support any efforts you might have for weight loss.
75| Sleep with Air Temp of 73 Degrees or Less
A cool bedroom facilitates sleep. If your room is too warm, it can make it difficult to achieve the optimal state of rest and sleep.
76| Partake in a Nap
Cat naps can deliver significant benefits. Research shows that naps enhance job performance, improves your memory and concentration and lowers stress levels.
77| Get Some Sleep
Do not underestimate the importance of getting shuteye. Failure to get an adequate amount of sleep each night may contribute to a plethora of health conditions including obesity, high blood pressure, diabetes, and heart disease. Aim to achieve a minimum of seven to eight hours of sleep each night.
78| Sleep with Your Lights Off
Studies show that you are more likely to get a restful night of sleep with the lights off.
79| Avoid Electromagnetic Field Toxicity
Avoid sleeping with your cell phone and tablets at night close to your body or head. Though research is minimal, there is some evidence that suggests that too much exposure may contribute to cancer, illness or genetic damage.
80| Do Not Eat Before You Go to Sleep
Try to avoid eating before you go to sleep. Eating a meal at bedtime may contribute to reflux or heartburn issues.
81| Don’t Hold Your Poo
Do not skip a bowel movement. Aside from feelings of extreme discomfort, holding your poo can lead to impaction and constipation.
82| Beware of Fad Diets
Fad diets do promise results, but some have health risks tied to them. Also, they may yield results initially and result in immediate weight loss, but those results may prove difficult to sustain and even later contribute to higher weight gain.
83| Eliminate Hydrogenated Foods from Your Diet
Hydrogenated foods can be dangerous if not managed carefully. Margarine, pre-packaged snacks, fried foods and coffee creamers are all examples of hydrogenated oils.
84| Don’t Throw Out Your Microwave
No one can entirely dispute the convenience of microwave foods. However, over the years there have been multiple debates about how good or bad these foods may be for your health because there was a concern of whether microwaves destroy the nutrients in foods such as fruits and vegetables.
The good news here is that microwaves are no more damaging to your meals than your standard oven.
85| Don’t Ditch the Iodized Salt Just Yet
Sea salts are rising to the top of the list as being the “good” salt for most diets, but it does not mean you should toss out the iodized salt just yet. Iodized salt is critical to the development of an infant’s brain, and it helps the body to produce thyroid hormone.
86| Eliminate Sodium Laurel Sulfates and Parabens
Sulfates and parabens are commonly found in some shampoo and conditioner products. They can damage hair thanks to their ability to strip it of its natural oils.
87| Tread Carefully with Purposeful Food Deprivation
Intermittent fasting is the latest trend, and yes, it does produce positive outcomes for some who are seeking to lose weight.
Keep in mind that the key word here is intermittent. You should not permanently skip meals but instead, aim for a diet that is all-encompassing and gravitates more towards three meals with occasional snacks.
88| Have a Cup of Tea in the Afternoon
Partake in a cup of tea during the afternoon hours. Tea is a delicious and natural way to ingest antioxidants. Some forms of tea are beneficial in improving liver function, improving digestion and reducing the risk for certain types of cancer. Green teas are mainly the most useful thanks to their polyphenol and catechin levels.
89| Massage Your Scalp
Scalp massages improve blood circulation to the scalp. This blood flow enhancement helps to carry oxygen and other nutrients to the scalp which can assist in promoting hair growth and relieve dry scalp.
90| Dry Brush Your Skin
Dry skin brushing is a fantastic way to minimize cellulite, improve lymphatic drainage and rid the body of toxins.
91| Permit Yourself to Yawn
Yawning does have a purpose aside from being a signal of boredom or fatigue. Yawning helps to improve circulation to the brain and triggers an internal cooling mechanism which is vital for our spinal fluids and our mind.
92| Leave Your Shoes at the Door
Do not be offended if someone suggests you leave your shoes at the door. It’s a fantastic way to keep others from tracking dirt, dust, chemicals and other foreign elements into your living space.
93| Drink Water with Apple Cider Vinegar
Apple cider vinegar with water can offer a wide assortment of health benefits including a reduction in high cholesterol, weight loss, improvement in overall cardiovascular health, liver function and reduce the risk of cancer.
94| Give Yourself Quiet Time at the End of Each Day
Quiet time can have a positive influence on your physical health. It aids in lowering blood cortisol levels, which may contribute to weight gain if they remain consistently high and can help to reduce adrenaline.
95| Get a Free Screening
The next time you’re at a grocery store that is offering free screenings, take advantage of the service and see how it is your health is fairing.
96| Stay Active
Staying active may extend your lifespan and reduce the chance you may develop a chronic condition like high blood pressure, high cholesterol, or heart disease. Physical activity also supports bone health and enables us to build or sustain our muscle strength.
97| Your Mattress Buy Habits
Replace your mattress every seven to ten years to protect your spine health and decrease the risk of experiencing other aches and pains that can affect your general quality of life.
98| Engage in New Fitness Activities
Speaking of physical activity, don’t be afraid to engage in new forms of fitness activity. Choosing a new fitness class or joining a community or company sports team can help you to build new muscles and positively challenge your overall physical fitness.
99| Don’t Over-do the Fun of Exercise
Be careful not to overdo it. Too much of a good thing can lead to injury and sideline you from further enjoying exercise.
100| Make Healthy Goals
Healthy goals are important because they can ensure that you achieve optimum fitness and wellness.
