Life in the 21st century has us more distracted and busy than ever, so we sometimes fail to do the little things. There are many simple habits many people (including the author) fail to do regularly that can positively impact their health.
Nose breathing – Our noses act like our own personal air filters. They filter out airborne particles and help regulate the humidity of the air we’re breathing. When you breathe through your mouth, you’re sucking whatever is floating around in the air straight into your lungs. Breathing through your nose can also have a calming effect and reduce anxiety. It’s worth noting that some people can’t breathe through their nose due to allergies or other medical issues, so those issues would need to be fixed before switching to strictly nose breathing. If you really want to go the extra mile, some people use skin-safe tape over their mouths at night to prevent them from mouth breathing in their sleep.
Stand more, sit less – In the last 100 years, jobs have evolved to be less physical. Instead of working in the fields all day as a farmer, many people sit at a desk behind a computer. Studies have shown too much sitting for hours at a time can increase your risk for obesity, high blood pressure, high blood sugar, and cardiovascular disease. You can combat this by taking regular standing/walking breaks, stand while on the phone, or investing in an adjustable sit/stand desk.
Fully chew food – We as Americans live in a fast food culture and have a habit of eating quickly and gulping down our food without fully chewing it. When you fully chew your food, it aids your digestion by breaking the food in to smaller, easier to process bits, allowing you to extract more nutrients from it. And since the food is in your mouth longer, you’ll be swallowing more saliva with it (that contains digestive enzymes that help you break down the food). Aim for around 30 or more chews per bite of food. The exact number depends on what type of food you eat. Don’t focus on counting chews, but rather focus on breaking down your food into a liquid before swallowing (or as close as is feasible).
Drink enough water – Studies have shown nearly 80% of Americans aren’t drinking the USDA recommended 8 to 10 glasses per day of water. Since humans are made of around 60% water, being properly hydrated has an effect on perhaps every system in your body. Drinking sufficient water can help you lose weight, lubricate your joints, maintain healthy skin, help you get rid of waste, and much more. You may get a large water bottle to motivate you to drink more, or opt for some water flavorings if you need to add a bit of pizzazz to your water.
Brush & floss – Taking care of your oral health isn’t just important for how your smile looks. Properly brushing and flossing can prevent disease in other parts of the body. Since your mouth is the gateway to your digestive and respiratory tracts, if you have an infection or harmful bacteria in your mouth, these bacteria can cause issues in other parts of the body. Some potential conditions linked to poor oral health are pneumonia, cardiovascular disease, and endocarditis (infection in the lining of your heart valves or chambers). Aim to brush and floss twice a day, use a tongue scraper, and visit your dentist twice a year.
Get some sun – If you work indoors all day, getting sufficient sun exposure can be tricky. Sun exposure is important for the production of vitamin D. Having exposure to bright light in the morning will signal to your brain to stop producing the sleep hormone melatonin. Try to leave yourself a bit of time in the morning to get some rays, and consider going outside for a bit during your lunch break. Just don’t overdo your sun exposure, as that can cause issues such as skin aging, sunburn, and skin cancer.
Maintain proper posture – Poor posture can increase your risk for back pain, can misalign your spine, and make you appear less confident. People’s posture has been getting worse, since many of us are frequently hunched over to look at our smartphones or slouching while sitting in front of the computer. Try to maintain a straight, upright posture when sitting, standing, and walking. Read tips for good posture from the Mayo Clinic.
Visit the doctor regularly – This one isn’t always “simple” if you happen to be uninsured (and getting to the doctor’s office is certainly more of a hassle than anything else on this list). However, if you do have health insurance, most insurance policies will fully cover the cost of an annual wellness checkup. Scheduling regular visits with a general practitioner and having recommended tests done (such as colonoscopies or mammograms) will help catch medical issues before they become life-threatening. So if you’re insured, there’s no reason to not get checked out.
What other simple habits do you think more people should do for their health? Let us know on our Facebook post.
