And if you work at a computer, look at the ergonomics of your workstation — how you fit and move in your environment — to help prevent back and neck strain, carpal tunnel syndrome, eye strain and other occupational injuries.

A few simple adjustments, such as repositioning your computer monitor, switching to a chair that provides more low back support and taking regular breaks throughout the day to do stretching exercises, can go a long way toward creating a healthier and more comfortable workspace.

Researchers at RUSH have found that mentally challenging activities, such as reading, doing crossword puzzles or Sudoku and playing chess, may have a protective effect on your brain.

According to research studies, regularly engaging your mind may help lower your risk for the dementia associated with Alzheimer's disease. Don't enjoy puzzles or games? Don't worry: There are other ways to maintain your brain health. Eat with your nondominant hand.

Walk a new route home from work. And connect with others — staying socially engaged may also protect against dementia. Maintaining a healthy weight can lower your risk for heart disease, stroke and some types of cancer.

Pelvic floor disorders are more common in women who have delivered babies vaginally. However, a recent study found that even women who have never had a vaginal birth are at increased risk for urinary stress incontinence if they're overweight or obese.

Want a snack? Munch on a carrot instead of a cookie. Making dinner for your family? Serve broccoli or spinach as a side dish instead of mashed potatoes. Add green peas to your brown rice, or slices of red or yellow pepper to your sandwich. It's no secret that vegetables — especially dark, leafy greens — are good for you.

But there's another benefit to packing more veggies into your daily diet: They're rich in fiber and contain lots of water, so they'll leave you full and satisfied without a lot of calories and fat.

There are plenty of great recipes in cookbooks and online — including on RUSH's content hub — for tasty yet healthful veggie dishes.

The next time you're going to a higher floor, bypass the elevator and climb the stairs instead. You'll get your blood pumping, exercise your lungs and work the muscles in your lower body.

If you are aiming for the recommended 10, steps each day, taking the stairs counts toward that total. Regularly stretching your muscles helps you avoid injuries, stay limber and move freely as you age. Take a few minutes to stretch out before and after you exercise.

If you aren't working out that day, take a few stretch breaks. Find a quiet space in the office where you won't be disturbed.

On the go? Look for natural opportunities in your daily routine to stretch, such as getting out of your car or reaching for items on a high shelf at the store. And balance exercises — like Tai Chi — can help dramatically reduce your risk of dangerous falls.

When you're young, you can build the foundation for a lifetime of good health. When you're older, healthy habits can help you control any diseases you have and lower your risk of getting others in the future. Small changes can add up to big health benefits.

Home RUSH Stories 10 Simple Ways to Improve Your Health. We are all being challenged in different ways right now and compassion for each other is of the utmost importance. See more from Cam here. LISA SALDIVAR KINDNESS NOT CANCELLED.

A demonstration of kindness from communities around the world shown to inspire a contagion of kindness in these difficult times. See more from Lisa here.

RAUL GUTIERREZ STAY MINDFUL. In the current Covid crisis thinking on the future just makes me experience much anxiety. I suggest practicing yoga and meditation as a powerful tool to stay calm and coherent. See more from Raul here. ELIZA WOLFSON STAY IN TOUCH. GIANCARLO MANCUSO HOPE.

This poster is a symbolic expression of Hope. The color yellow is known to be the colour of hope, and happiness. All the images illustrated are used to express hope, peace, love, and the fight against COVID See more from Giancarlo here.

A Greater risk of everything in life is what our Medical People are willing to sacrifice fighting this life threatening pandemic. Most countries are not prepared and it comes with a prize. My art speaks everything lacking on our Health Care System.

We may get through this soon but we need to provide them the liberty and support they need. To our Front liners we salute and pray for the strength you put into despite the lack of measures of our Government. EMILY PERELMAN SUPPORT EACH OTHER.

Digital illustration representing themes of support, coming together, and shining a light in a time of darkness, by Emily Lynn Perelman. See more from Emily here. SHIRIEN DAMRA LET YOURSELF REST. Capitalism tries to push the idea that we need to be productive. A lot of us feel like we need to constantly hustle and be on the grind to achieve our dreams.

But giving yourself time to rest and take care of yourself is a gift that can empower you. It sounds counter-intuitive, but rest ultimately allows you to be in a stronger place to tackle whatever comes your way.

But we are in a global pandemic right now. See more from Shirien here. YASH PRADHAN THIS TOO SHALL PASS. Staying home can be uninspiring, times passes slower but remember this too shall pass.

DAMIEN CIFELLI LET THE PLANET BREATHE. lindsay-bonavolonta MENTAL HEALTH. However, while we spend much of our time helping others it can be easy to forget about our own mental health needs as we navigate this new normal.

damien cifelli BREATHE. Danica Ricciardi TAKE CARE. See more from Danica here. natalia cardona puerta SUPPORT SYSTEMS GO THE DISTANCE.

bonnie browN APART YET CLOSER THAN EVER. From waving to my neighbours from my balcony, to catching up with childhood friends. See more from Bonnie here. Valerie Gaudreault Guilbert LETS REACH OUT. To break this cycle and protect our wellbeing, contacting a family member, a friend or a mental health professional can help us go through this.

See more from Valérie here. Skye Sturm SPREAD LOVE. But I was also seeing so much hatred and blame. I wanted to remind people to withhold judgement, to remember that we are all in this together and that a little kindness goes a long way.

Even wearing a mask and maintaining distance is an act of kindness and respect to those around us. I chose the rainbow and sunshine as a bright and positive backdrop to the message — the symbol of hope, of rays of sunlight which shine through in a dark storm.

I hope this message can help people to stay positive, and that it encourages everyone to spread a little love in these difficult times. See more from Skye here. Varshini Ramakrishnan GOOD DAYS NOT FAR AWAY. We feel the urge to stay up to date on the current happenings and tend to incline towards negativity.

This artwork is inspired by vintage advertisements, portraying the importance of a mental cleanse. Visual media like advertisements, cinema etc, have always been part of our mental growth. I visualise the voice of media to be more positive and break stereotypes around mental illness.

María toro mind-aware world-awake. MIND AWARE- WORLD AWAKE! Its concise message of positivity has at times been misunderstood as careless or passive, but simplicity is powerful and mantras like these continue to be used because they encourage us during challenging times.

While its difficult to be happy in the face of this crisis and the uncertainty it brings, together we can withstand the curve, flatten it, and recover- not through worry or panic, but through collaboration as a world community.

With this work, I want to express a simple message for all of us: to resist fear-mongering messages and to focus on our innate human resilience. See more from Alejandro here. OSHEEN SIVA WANDER WITHIN. Discover new worlds, self reflect, reconnect with oneself all while reducing stress and tending to our mental wellbeing.

OSHEEN SIVA INNER STRENGTH. Seeking inwards, connecting with loved ones and meditation are couple of ways in which we can tend to our mental well being in these stressful and uncertain times. ANIRUDH KADAV BREATHE. Seldom we give it the attention it deserves.

No amount of wealth guarantees ones well being and current global scenario is a reflection of the same. At the moment, when the world is facing a, what seems to be an immortal, enemy, no amount of wealth or militia is enough to fight it. In these times, when people are forced to be at home, take a step back and reflect.

As much effort is being put in maintaining and enhancing physical strength, try and focus on your inner peace as well. What makes you happy? A question, to which most of us have an answer to, but rarely do we act on it. We have always been too pre occupied with things and troubles, which now do not seem to matter as much.

Be the change you wish to see in the world. World peace, begins at Inner peace. Stay Positive. Stay Home. KIMBERLY ASHBY SELF CARE. Kimberly Marie Ashby is a Black and Native American, queer, woman artist, activist, and doctoral candidate in counseling psychology.

Practitioners of Eastern medicine and holistic health have long recognized and sought to balance the relationship between mind, body and soul. On the bright side, people are increasingly becoming aware of the importance of caring for their bodies and making positive changes to their lifestyles that promote health and well-being.

There are practical steps you can take today to begin making small but significant changes in your life. This article is intended to serve as a self-guide for you to learn about the importance of your overall wellness and understand the different ways in which it impacts your mental health.

Wellness is a conscious choice to thrive, as opposed to just going through the motions in survival mode. In other words, wellness is an overall state of harmony in the body as a whole: mental, physical, emotional and spiritual.

Every part of our being is interconnected. Our diet, exercise and other lifestyle habits affect how our bodies feel. How our bodies feel affects how we think. How we think affects how we act, and how we act dictates the course of our lives.

Understanding and taking care of our overall wellness is important because everything in our bodies and lives are connected. When one facet falls out of alignment, so can everything else. When you prioritize your overall wellness, you will likely experience positive shifts in your mental health.

There are countless ways you can take care of your overall wellness, and what that looks like for you will depend on your unique situation and needs. Give yourself permission to try new things you think might be fun or helpful, and release methods that are ineffective after giving it some time.

Try to go to bed at the same time each night to establish a consistent routine. Be sure to turn off the TV or put down the smartphone or other electronic device at least 30 minutes before bed.

Tap into social connections and community. Surround yourself with positive, healthy people. Ask for help when you need it. Read more Printable. Reduce stress. To help manage stress: Get enough sleep.

Adults need 7 or more hours each night, school-age kids need 9—12, and teens need 8— Exercise regularly. Just 30 minutes a day of walking can boost mood and reduce stress. Build a social support network. Set priorities. Decide what must get done and what can wait.

Show compassion for yourself. Get quality sleep. To get better quality sleep: Go to bed the same time each night and wake up the same time each morning. Sleep in a dark, quiet, comfortable environment.

Exercise daily but not right before bedtime. Limit the use of electronics before bed. Relax before bedtime. Try a warm bath or reading. Avoid alcohol and large meals before bedtime. Avoid stimulants like nicotine and caffeine. Don't take naps after mid-afternoon.

Keep naps short. Try to get natural sunlight for at least 30 minutes a day. Consult a health care professional if you have ongoing sleep problems. Be mindful. To be more mindful: Take some deep breaths. Breathe in through your nose to a count of 4, hold for 1 second and then exhale through the mouth to a count of 5.

Repeat often. Enjoy a stroll. As you walk, notice your breath and the sights and sounds around you. As thoughts and worries enter your mind, note them but then return to the present.

Practice mindful eating. Be aware of taste, textures, and flavors in each bite, and listen to your body when you are hungry and full. Be aware of your body. Mentally scan your body from head to toe.

Bring your attention to how each part feels. Find mindfulness resources, including online programs and teacher-guided practices. Cope with loss. To help cope with loss: Take care of yourself. Try to eat right, exercise, and get enough sleep.

Avoid bad habits—like smoking or drinking alcohol—that can put your health at risk. Ta lk to caring friends. Let others know when you want to talk. Find a grief support group. It might help to talk with others who are also grieving.

Wait a while before making big decisions like moving or changing jobs. Consider additional support. Sometimes short-term talk therapy can help. Be patient. Mourning takes time. Strengthen social connections. To build healthy support systems: Build strong relationships with your kids.

Get active and share good habits with family and friends. Join a group focused on a favorite hobby, such as reading, hiking, or painting. Take a class to learn something new. Volunteer for things you care about in your community, like a community garden, school, library, or place of worship.

Most ultra-processed foods are made from refined carbs, like processed corn, white flour, and added sugars. Studies show that a diet high in refined carbs may be linked to overeating, weight gain, and chronic diseases like type 2 diabetes and heart disease 61 , 62 , 63 , Strength and resistance training are some of the best forms of exercises you can do to strengthen your muscles and improve your body composition.

It may also lead to important improvements in metabolic health, including improved insulin sensitivity — meaning your blood sugar levels are easier to manage — and increases in your metabolic rate, or how many calories you burn at rest 65 , If you do not have weights, you can use your own bodyweight or resistance bands to create resistance and get a comparable workout with many of the same benefits.

The Physical Activity Guidelines for Americans recommends resistance training twice per week Artificial trans fats are harmful, man-made fats that are strongly linked to inflammation and heart disease Avoiding them should be much easier now that they have been completely banned in the United States and many other countries.

Note that you may still encounter some foods that contain small amounts of naturally occurring trans fats, but these are not associated with the same negative effects as artificial trans fats There is a variety of herbs and spices at our disposal these days, more so than ever.

They not only provide flavor but also may offer several health benefits as well For example, ginger and turmeric both have potent anti-inflammatory and antioxidant effects, which may help improve your overall health 71 , Due to their powerful potential health benefits, you should aim to include a wide variety of herbs and spices in your diet.

Social relationships — with friends, family, and loved ones you care about — are important not only for your mental well-being but also your physical health. Studies show that people who have close friends and family are healthier and live much longer than those who do not 73 , Some people may benefit from working out how many calories they eat is by weighing their food and using a nutrition tracker 75 , Tracking can also provide insights into your protein, fiber, and micronutrient intake.

However, while tracking, may help some people manage their weight, there is also evidence it can lead to disordered eating tendencies 74 , 77 , 78 , Excessive abdominal fat, or visceral fat, is a uniquely harmful type of fat distribution that is linked to an increased risk of cardiometabolic diseases like type 2 diabetes and heart disease For this reason, your waist size and waist-to-hip ratio may be much stronger markers of health than your weight.

Reducing refined carbs , eating more protein and fiber, and reducing stress which can reduce cortisol, a stress hormone that triggers abdominal fat deposition are all strategies that may help you get rid of belly fat 81 , 82 , 83 , Diets are generally ineffective and rarely work well long term.

In fact, past dieting is one of the strongest predictors for future weight gain This is because overly restrictive diets actually lower your metabolic rate, or the amount of calories you burn, making it more difficult to lose weight.

At the same time, they also cause alterations to your hunger and satiety hormones, which make you hungrier and may cause strong food cravings for foods high in fat, calories, and sugar 86 , Instead of dieting, try adopting a healthier lifestyle.

Focus on nourishing your body instead of depriving it. Weight loss should follow as you transition to whole, nutritious foods — which are naturally more filling while containing fewer calories than processed foods Additionally, a review involving , people found that egg intake had no association with heart disease risk Stress has a negative effect on your health.

It can affect your blood sugar levels, food choices, susceptibility to sickness, weight, fat distribution, and more. Meditation is one such way, and it has some scientific evidence to support its use for stress management and improving health 89 , In one study involving 48 people with high blood pressure, type 2 diabetes, or both, researchers found that meditation helped lower LDL bad cholesterol and inflammation compared with the control group.

Additionally, the participants in the meditation group reported improved mental and physical wellness A few simple steps can go a long way toward improving your eating patterns and wellness. Exercise, sleep, and social relationships are also important.

As more of these healthy actions become habits, you can add more into your routine. Our experts continually monitor the health and wellness space, and we update our articles when new information becomes available. VIEW ALL HISTORY. Gaining optimal health is not supposed to be complicated.

Follow these 5 simple rules if you want to be healthy, lose weight and feel awesome every…. A new study found that people whose weight fluctuates early in a weight loss program have worse long-term results.

Common sense is surprisingly rare when it comes to nutrition. Here are 20 nutrition facts that should be common sense, but clearly aren't. There are many things you can do to lose weight and improve health. Here are the 25 best diet tips, which you can start implementing now.

It can be difficult to stick to a healthy diet for more than a few weeks or months. Here are 11 ways to make a new, nutritious eating pattern work for…. When it comes to eating foods to fuel your exercise performance, it's not as simple as choosing vegetables over doughnuts.

Learn how to choose foods…. While they're not typically able to prescribe, nutritionists can still benefits your overall health. Let's look at benefits, limitations, and more. A new study found that healthy lifestyle choices — including being physically active, eating well, avoiding smoking and limiting alcohol consumption —….

A Quiz for Teens Are You a Workaholic? How Well Do You Sleep? Health Conditions Discover Plan Connect. Nutrition Evidence Based 27 Natural Health and Nutrition Tips That Are Evidence-Based.

Medically reviewed by Amy Richter, RD , Nutrition — By Kris Gunnars, BSc — Updated on May 22, Sodas Nuts and seeds Avoid UPFs Coffee Fish Sleep Gut bacteria Hydration Charred meats Bright lights Vitamin D Fruits and vegetables Protein Movement Substance use Olive oil Sugar Refined carbs Weights Trans fats Herbs and spices Social life Tracking Belly fat Diets Eggs Meditation Bottom line If you want to boost your health and wellbeing, there are plenty of natural and home remedies to choose from, ranging from avoiding charred meats and added sugars to practicing meditation.

Limit sugary drinks. Eat nuts and seeds. Avoid ultra-processed foods. Eat fatty fish. Get enough sleep. Feed your gut bacteria.

Stay hydrated. Avoid bright lights before sleep. Eat plenty of fruits and vegetables. Eat adequate protein. Get moving. Use extra virgin olive oil. Minimize your sugar intake. Limit refined carbs. Lift weights.

Avoid artificial trans fats. Use plenty of herbs and spices. Nurture your social relationships. Occasionally track your food intake. Get rid of excess belly fat.