Building a strong, healthy body doesn't require grand, sweeping gestures, like eating a pound of kale a day or training for a marathon (though I'm not going to discourage you from those virtuous tasks, because they likely are good for you). Instead, it's the small habits you adopt (or skip) on a daily basis that really make the difference in your life. Try a few of these quick moves to make an impact in your health.
Pinpoint your biggest health hang-up
Sometimes getting on the road to wellness is as simple as promising to conquer your worst health habit. You probably don't need any hints, but some of the biggest offenders are smoking, skipping workouts, filling up on junk and skimping on sleep. Once you've figured out your biggest snafu, research ways to kick it. One easy method: Sign up for a news.yahoo.com/rss">related RSS feed to have news appear on your My Yahoo! page.
Kick off your shoes
Pollen, moss, mold and goodness knows what else sticks to your soles as you walk around outside, so if you're one of the 36 million Americans who suffer from seasonal allergies, leave your shoes on a mat by your front door to avoid tracking allergens into your home. You'll decrease allergy flare-ups and help keep out dirt, bacteria and pesticides for an overall healthier home. Download an allergy log to help track your flare-ups.
Follow your dentist's advice
No, no, you can still have jelly beans, but make sure to brush and floss. Sure, flossing can be a drag. But the oral bacteria that cause gum disease can enter your bloodstream and trigger a bodywide inflammatory response, and studies in the Journal of the National Cancer Institute suggest this may explain the link between gum disease and heart disease and pancreatic cancer. Because the bacteria hide between teeth and gums, it's important to brush at least twice a day using a toothbrush with soft bristles that can bend into those spaces. Break out the floss daily (stash one in your purse and on your nightstand) to excavate the food particles your brush can't reach.
Go fishing
At the dinner table, that is! (Though casting a reel and sitting on a boat sounds pretty relaxing to me.) The omega-3 fatty acids in fish have made waves recently. More and more research shows that this "good" fat reduces inflammation, lowering your risk for heart attack and some cancers. Net some salmon, which has high levels of the two most beneficial omega-3s and is lower in potentially harmful mercury than other big swimmers such as tuna and swordfish. Aim to eat at least two 6-ounce servings per week. One easy, tasty salmon salad recipe: Mix canned salmon with lowfat mayo, chopped celery, fresh dill and black pepper.
Avoid secondhand smoke
Asking someone, especially a stranger, not to puff near you can be awkward, but breathing the toxic fumes can be downright dangerous. In addition to causing lung disease, smoke exposure decreases fertility and increases risk of miscarriage. Women may be particularly vulnerable because they appear to metabolize secondhand smoke differently than men, so designate your home and car fume-free zones.
Get up and dance!
After your 30th birthday, your bones stop accumulating calcium, which can lead to osteoporosis later. Keep your bones strong with fun weight-bearing activities such as dancing. When you put your weight on a bone, it forces it to recruit calcium to build itself back up. One more reason to crank up the stereo and boogie to your favorite song!
Sleep off heartburn
More than 60 million Americans experience heartburn, and three quarters of them say it keeps them up at night. One easy tip: Snooze on your left side. Heartburn sufferers who tried this advice experienced significantly less of the painful acid reflux associated with the condition in one study conducted at the Graduate Hospital in Philadelphia. The esophagus curves slightly as it enters the stomach, so experts think that sleeping on your left creates a sharper angle, preventing acids from rising into the tubelike passage.
Take a time-out
Excess anxiety can lead to chronically high levels of stress hormones, which have been shown to decrease immunity and fertility and raise the risk of certain cancers. The solution? Find five minutes to get into a relaxed state every day. Sit in a quiet spot and take a mental vacation: Picture a favorite place—a beach scene, your childhood home—and concentrate on the colors, smells and sounds. Relaxation techniques like this one are proven to help lower stress hormones, heart rate and blood pressure levels. Try these other instant stress soothers.
Dress up your salads
Your bowl of greens doesn't need to be fat-free! Toss in some avocado, olives or sunflower seeds. All sources of healthy mono- and polyunsaturated fats, they can lower levels of LDL ("bad") cholesterol, plus they digest more slowly, prolonging satisfaction.
Find out how having a 5-star day every day can keep you healthier at Self.com.
