Simple Ways to Get Healthier With Minimal Effort

Modern society makes getting healthy harder than ever. People are busy trying to balance work, family and other responsibilities. As a result, their health goals are often put on hold.

That said, being healthy does not have to be difficult. Here are some simple ways to get healthier with minimal effort.

Quick and easy changes to make to your diet

Swap refined carbs for whole, unprocessed carbs

Refined carbs are commonly known as simple carbs or “empty” carbs. They are rigorously processed and stripped of many of their nutrients and fiber. This means they add extra calories to your diet with low nutritional benefit. Examples of refined carbs include white flour, white bread, and white rice.

Choosing whole, unprocessed carbs like whole wheat flour and brown rice lets you eat the foods you normally eat with the added benefits of fiber, vitamins, minerals and other nutrients.

Add some fruit to your morning oats

Fruit is a great way to add some color and flavor to your morning oats. Fruit is loaded with plenty of vitamins and minerals that are essential for optimal health. It also has plenty of fiber and water that can help you stay fuller for longer.

Eat more fatty fish

Fatty fish, such as salmon and mackerel, are rich in various nutrients. They are a great source of omega-3 fatty acids and B vitamins, which help the body make energy and maintain healthy brain and nerve function.

Aim to eat at least two servings of fatty fish per week.

Have your coffee black

Your coffee may be sneaking extra calories into your diet. Many people add sugar, milk, cream or other additives into their coffee. Simply switching to a black coffee can cut extra calories from your diet without sacrificing your caffeine hit.

Avoid sugary soda

Sugary drinks contain no essential nutrients and are loaded with added sugar, which can increase your risk of type 2 diabetes, heart disease, and even certain cancers. If you drink a lot of soda, opt for a healthier alternative, such as unsweetened sparkling water with lemon.

Food habits to help optimise your health

Keep healthy snacks in reach

Cravings often derail attempts at eating healthy. Stocking your pantry with healthy snacks may help you fight cravings when they arise. It’s also a great idea to keep some healthy snacks, like fruit, in your bag or purse to help fight cravings when you’re on the go.

Make a grocery list before you shop

A grocery list is a powerful tool that can help you eat healthier. It can help you remember what you have at home, plan for healthier food in advance, and avoid impulse buys.

Shop on a full stomach

Shopping on an empty stomach can be a disaster if you’re trying to get healthy. In fact, 2018 research has shown that people tend to buy more high calorie foods when they shop on an empty stomach. By shopping after a meal, not only are you more likely to avoid unhealthy impulse buys, but you will probably save some money, too.

Practice mindful eating

Mindful eating is a powerful tool that helps you eat healthier with minimal effort. It helps you pay attention to what you are eating, why you are eating and how fast you are eating.

Here are a few simple tips that can help you become a more mindful eater.

• Eat food slowly.

• Chew thoroughly.

• Focus on how you feel when you’re eating — are you actually hungry?

• Turn off the TV and put your phone away.

Incorporating more movement into your day

Go for a walk during your breaks

While regular exercise is essential for a healthy lifestyle, it can be challenging to find the time. There are many ways to fit exercise into your day — even with a busy schedule. For instance, taking a walk during your lunch break can significantly enhance your health and well-being.

Take the stairs instead of the elevator

Taking the stairs whenever possible is a simple way to incorporate exercise into your daily routine. It is also great for your long-term health.

Try using a standing desk

A standing desk can be a great way to help you enhance your exercise routine while still being productive, particularly on days when your work schedule makes it difficult to fit in any movement.

Morning and evening routines

Unplug from technology an hour before bed

Technology and other sources of artificial light are a big reason for reduced sleep quality. Avoiding technology an hour before bed may help improve your quality of sleep.

Sleep at the same time every night

One of the biggest culprits of low sleep quality is not having a regular sleep schedule. Having a set bedtime helps train your body’s internal clock to fall asleep faster at a certain time.

Try regular meditation

Stress can significantly impact your overall health. Research has shown that meditation is an effective way to alleviate stress and improve your overall health.

The bottom line

Being healthy is easier than you think. In fact, there are many ways that you can get healthy with minimal effort.

These include taking a walk on your lunch break, having a regular sleep schedule, and choosing more whole foods.

Additionally, shopping on a full stomach can help curb supermarket cravings and prevent impulse buys, while mindful eating can help you take control of your eating habits.

Adding just a few of these strategies into your daily routine can lead to a healthier and happier lifestyle.