{"id":64431,"date":"2021-12-31T00:05:15","date_gmt":"2021-12-31T05:05:15","guid":{"rendered":"http:\/\/dailyburn.com\/life\/?p=64431"},"modified":"2021-12-31T01:53:17","modified_gmt":"2021-12-31T06:53:17","slug":"healthy-lifestyle-hacks","status":"publish","type":"post","link":"https:\/\/dailyburn.com\/life\/health\/healthy-lifestyle-hacks\/","title":{"rendered":"31 Days of Health Hacks to Live Your Best Life"},"content":{"rendered":"

\"\"<\/a><\/p>\n

When you think about doing a healthy lifestyle overhaul \u2014 simultaneously cleaning up your diet<\/a>, exercising more<\/a> and stressing less<\/a> \u2014 it\u2019s enough to send you running\u2026 right back to bed. That\u2019s why it\u2019s always better to start with small, manageable changes that can easily fit into your day. And we\u2019re here to provide exactly that: 31 health hacks from experts in nutrition, fitness<\/a> and mental health<\/a> that offer a bite-size way to live smarter. But that doesn\u2019t mean these little tips won\u2019t lead to big changes!\u00a0Try incorporating one every day this month, then carry your favorites with you for a fitter-than-ever 2022.<\/p>\n

31 Ways to Kickstart a Healthy Lifestyle<\/h2>\n

1. Do a kitchen clean-out.<\/h3>\n

\"\"<\/a><\/p>\n

Take just 10 to 20 minutes to rearrange your pantry<\/a>, fridge and countertop today, suggests Melina Jampolis, MD, author of Spice Up, Slim Down<\/em><\/a>. Place chips or cookies in opaque containers in the back of your cabinets, and put cut veggies in clear storage bins and bags on top shelves. Leave out a bowl of fruit, too, so you can grab when you\u2019re in the mood for something sweet.<\/p>\n

2. Wake up five minutes earlier.<\/h3>\n

\"\"<\/a><\/p>\n

That\u2019s just 300 seconds. Use this time to simply breath or do a quick meditation<\/a>. \u201cSit up in bed and begin to take nice deep breaths,\u201d suggests Kelsey Patel<\/a>, certified reiki master and yoga instructor. \u201cSay or think five things you\u2019re grateful for and close the practice by envisioning yourself having an easy, healthy and joyful day.\u201d Is there a better way to wake up?<\/p>\n

3. Get moving first thing.<\/h3>\n

\"\"<\/a><\/p>\n

Go straight from your bed to the streets or your mat. Run a mile as fast as you can, do a 10-minute plyometric routine<\/a> or work through a tough Tabata<\/a>. Whatever you choose, put in some real effort and you\u2019ll kick your metabolism into high gear, says pro CrossFit athlete Christmas Abbott<\/a>.<\/p>\n

4. Swap green tea for your first cup of coffee.<\/h3>\n

\"\"<\/a><\/p>\n

Give your body a gentler wake-up by swapping highly caffeinated java for some soothing tea. \u201cIt\u2019s a kinder way to start the day, so you don\u2019t burn out your energy first thing in the a.m.,\u201d says Patel.<\/p>\n

5. Check in with yourself.<\/h3>\n

\"\"<\/a><\/p>\n

Ask yourself how you\u2019re doing at least one time in the next 24 hours. \u201cSometimes it helps to name your feelings,\u201d says Jamie Price, creator of the Stop, Breathe & Think app<\/a>. For instance, state if you\u2019re feeling frustrated, angry or happy, which you can take some time to appreciate. \u201cThe simple act of naming can help create some distance and perspective, particularly if negativity pops up,” Price says.<\/p>\n

RELATED: <\/strong>19 Positive Affirmations That\u2019ll Change the Way You Think<\/a><\/p>\n

6. Schedule a walking meeting.<\/h3>\n

\"\"<\/a><\/p>\n

If you do one thing to move more<\/a> this month, make it sitting less. Studies<\/a> link staying in your seat to a higher risk of premature death (even if you exercise on the regular), explains Dr. Jampolis. So start by taking one of your calls outside and around the block or catching up with a co-worker as you stroll to grab a cup of coffee.<\/p>\n

7. Add flavor, without calories.<\/h3>\n

\"\"<\/a><\/p>\n

Lots of spices (think turmeric<\/a>, cinnamon, cayenne, ginger and rosemary) can enhance the flavor of your food, while also providing anti-inflammatory benefits and antioxidants, says Dr. Jampolis. So add a little kick to your smoothie<\/a>, stir fry, eggs, or salad dressings<\/a>. These zero-calorie palate pleasers might even help you cut back on sugar and salt.<\/p>\n

8. Take a bath.<\/h3>\n

\"\"<\/a><\/p>\n

Catching quality zzz\u2019s deserves a top spot on your wellness priority list. So create a simple sleep-enhancing ritual, like soaking in Epsom salts or 300 to 500 milligrams of magnesium<\/a>, recommends Samantha McKinney,\u00a0a program manager at Life Time Fitness<\/a>. \u201cI always say, you have to earn your right to exercise intensely through eating right and sleeping well, otherwise you\u2019re just adding more stress to your body,\u201d she says. Set a timer to remind yourself to relax in the tub<\/a> before bed.<\/p>\n

9. Write down a sweat date.<\/h3>\n

\"\"<\/a><\/p>\n

Or a few! Take your best pal to yoga<\/a>, get your S.O. to go for a run<\/a> with you, or hit up your fittest friend for a strength training sesh. \u201cHaving a few people who are on board with your month of commitment means you\u2019re less likely to bail out of a class,\u201d says Abbott. \u201cAll of this is to help you have more accountability and stick to your commitment<\/a>.\u201d<\/p>\n

10. Add an extra piece of fruit to your day.<\/h3>\n

\"\"<\/a><\/p>\n

Most people need more produce in their lives, and fruit also helps keep you hydrated, courtesy of its high H2O content, says Frances\u00a0Largeman-Roth, RDN, nutrition expert and author of Eating in Color<\/em><\/a>. Plus, it packs tons of disease-fighting antioxidants. Try some frozen wild blueberries in your overnight oats<\/a> or add a cup of grapes to your salad<\/a> at lunch.<\/p>\n

Click HERE to read more<\/strong><\/a><\/p>\n

11. Drink up before you eat.<\/h3>\n

\"\"<\/a><\/p>\n

\u201cThirty minutes before you sit down to eat, drink eight- to 12-ounces of water to curb your appetite,\u201d says Abbott. This will keep you hydrated<\/a>, and might prevent you from overeating, too. Make it a habit by keeping a water bottle by your side. Sip for a few, then bite.<\/p>\n

12. Slow down your decision making.<\/h3>\n

\"\"<\/a><\/p>\n

It might seem difficult, but it\u2019s not: Simply think twice before you grab a bag of chips, get up to retrieve your chocolate stash or check social media. Wait for a few minutes and recognize what you\u2019re about to do before you actually do it, say Sukey\u00a0and Elizabeth Novogratz, authors of Just Sit<\/em><\/a>. <\/em>You might even use these \u201cspark times\u201d to meditate<\/a> for a few minutes instead.<\/p>\n

13. Program in push-ups.<\/h3>\n

\"\"<\/a><\/p>\n

Every time you get up to grab some coffee or refill your water glass, stop, drop and bang out 10 push-ups<\/a>, says Meik\u00a0Wiking, author of The Little Book of Lykke<\/em><\/a>. Don\u2019t let your co-workouts hold you back. \u201cYes I do this, and yes, my colleagues do think I am crazy,\u201d Wiking says. But these little bursts of exercise built into your day will give you a boost of energy, and a smile.<\/p>\n

14. Roast a big batch of vegetables.<\/h3>\n

\"\"<\/a><\/p>\n

We could all use a little more color in every meal. The easiest way to get more: Cook up a batch of Brussels sprouts, sweet potatoes<\/a> or cauliflower<\/a> today and then add them to meals throughout the week, says Largeman-Roth. Add your fiber-rich veggies to salads, grain bowls<\/a> or just eat as a side dish. \u201cAll you need is a sheet pan, olive oil, salt and pepper and you\u2019re set,\u201d she says.<\/p>\n

15. Swap your phone for a book.<\/h3>\n

\"\"<\/a><\/p>\n

Tonight when you\u2019re lying in bed, instead of scrolling through social media, grab a paperback book or put on a calming playlist, says Dr. Frank Lipman, bestselling author and founder of BeWell<\/a>. \u201cTurn off all phones, computers, tablets and TVs by 8 or\u00a09 p.m. And give yourself about 30 to 60 minutes before bed to wind down sans screen,\u201d he says.<\/p>\n

RELATED: <\/strong>Your Ultimate Guide to Getting Better Sleep, Stat<\/a><\/p>\n

16. Make your gym visit quicker.<\/h3>\n

\"\"<\/a><\/p>\n

You don\u2019t need to spend hours working out to see solid results. Just heed the advice of Ryan Hall, a former pro long-distance runner and first U.S. runner to break the one-hour half-marathon. He limits his rest time between exercises and supersets strength moves to get more done in less time<\/a>. \u201cI time my recovery and try to stick as close to 45 seconds rest as possible,\u201d he says. \u201cThis helps get in cardio work<\/a> without having to spend time running on the treadmill or doing the stair stepper.\u201d As for super sets, try alternating chest exercises<\/a> with back-focused moves or mix lower body lifting with upper body work.<\/p>\n

17. Try a day without sugar.<\/h3>\n

\"\"<\/a><\/p>\n

Manage to make it happen for at least 24 hours \u2014 and see how you feel from there. For starters, if you usually make instant sweetened oatmeal<\/a>, try making steel cut oats and stirring some natural nut butter into it, plus fresh fruit, says Largeman-Roth. \u201cThe richness of the nut butter and the sweetness of the fruit will be enough to satisfy you,\u201d she says. If you still need extra flavor, add just a teaspoon of maple syrup or honey.<\/p>\n

RELATED:\u00a0<\/strong>30 Delicious Whole 30 Recipes You’ll Actually Love<\/a><\/p>\n

18. Diffuse essential oils.<\/h3>\n

\"\"<\/a><\/p>\n

Today for self-care, take time to enjoy the relaxing scent of oregano, nutmeg, peppermint, cardamom and cloves or a few drops of lavender, says Haylie\u00a0Pomroy<\/a>, author of\u00a0The Fast Metabolism Diet<\/em><\/a>. \u201c[These oils] are soothing and pleasant, evoking relaxation, healing and positive feelings throughout the body,\u201d she says. Add drops to a diffuser or into a bath for deeper relaxation.<\/p>\n

19. Run for the hills.<\/h3>\n

\"\"<\/a><\/p>\n

Stuck in a cardio rut? Hall suggests switching it up and adding some hill sprints<\/a> to your routine. \u201cThey\u2019re one of the best workouts you can do to build power and strength, especially if you aren\u2019t doing heavy lifting<\/a> at the gym,\u201d he says. Find a hill that\u2019ll take you 10 to 30 seconds to scale and do 10 to 20 sprints up, then walk back down.<\/p>\n

20. Cook up some pulses.<\/h3>\n

\"\"<\/a><\/p>\n

That is, dried peas, beans, lentils and chickpeas<\/a>. \u201cThese high-fiber, high-protein foods are crazy good for you and are also great for the planet and your wallet, too,\u201d says Largeman-Roth. Make a big batch of these filling foods to add to salads or stews<\/a>.<\/p>\n

Click HERE to read more<\/strong><\/a><\/p>\n

<\/p>\n

21. Soak in natural sunlight.<\/h3>\n

\"\"<\/a><\/p>\n

A natural mood-booster is waiting just outside the door. We\u2019re talking sunlight and greenery<\/a>. \u201cGet bright, natural light exposure, preferably in the morning, which helps to anchor your body’s circadian rhythm,\u201d says Max Lugavere, author of\u00a0Genius Foods<\/em><\/a>.<\/em> Take a mini stroll before your commute or go the long way to get your late morning coffee.<\/p>\n

22. Get aligned.<\/h3>\n

\"\"<\/a><\/p>\n

Most of us are guilty of slouching over a computer for the majority of the day. Keep yourself from a posture that can lead to muscle imbalances by setting a timer for every 15 minutes, says Alexander Lucci, DPT. “When you get the buzz, re-set by sitting upright and squeezing your shoulder blades together,\u201d he says. \u201cTry and compete with yourself and hold the posture as long as you can until the next reminder.\u201d<\/p>\n

23. Eat a “fatty salad.”<\/h3>\n

\"\"<\/a><\/p>\n

Think leafy greens, topped with extra-virgin olive oil, says Lugavere. \u201cThe fat helps you absorb brain-boosting carotenoids in the salad and the greens help you check off many of your nutritional boxes by providing micronutrients and fiber<\/a>,\u201d he says. (Find a few of our favorite salad recipes here<\/a>.)<\/p>\n

24. Focus on deep belly breathing.<\/h3>\n

\"\"<\/a><\/p>\n

\u201c<\/strong>Most adults take shallow breaths in their chest, but we\u2019re born naturally breathing deeply into our belly,\u201d says Price. \u201cThis helps to regulate the nervous system and alleviate stress<\/a> and worry. Periodically throughout the day, notice how you are breathing and consciously shift into deep, relaxing breaths.\u201d You just might feel instant calm.<\/p>\n

25. Load up on carbs for a tough workout.<\/h3>\n

\"\"<\/a><\/p>\n

A takeaway Hall learned from years of training: \u201cIf you want to feel good and produce a lot of power for a hard workout, you need to make sure both your pre- and post-workout meal<\/a> contains a considerable amount of carbs,\u201d he says. So if you\u2019re going for a long run or a tough conditioning class, make sure you have enough fuel to get you through. One of Hall\u2019s favorite before-exercise breakfasts was cocoa pancakes. Check out this list of delicious pancake recipes<\/a> to try at home.<\/p>\n

RELATED: <\/strong>The Ultimate Guide to Pre- and Post-Workout Carbohydrates<\/a><\/p>\n

26. Pop some all-natural probiotics.<\/h3>\n

\"\"<\/a><\/p>\n

When a midday craving kicks in for some chocolate or a calorie-laden latte, Patel actually turns to fermented foods<\/a>, like a bite of kimchi or a sip of kombucha, which also helps aid in digestion. One of her favorites: rose kombucha over ice with berries on top. \u201cIt feels like a treat and a breath of fresh air to my gut,\u201d she says.<\/p>\n

27. Have fun with a new activity.<\/h3>\n

\"\"<\/a><\/p>\n

Always wanted to try a dance class<\/a>? Want to test your skills at indoor rock climbing<\/a>? Take today to try something new and have a little fun with it. \u201cI have always approached my fitness with the intention of having a good time and making it as fun as possible,\u201d says Abbott. \u201cIf you dread doing something, you won\u2019t stick with it no matter how great it is for you.\u201d<\/p>\n

28. Eat off a smaller plate.<\/h3>\n

\"\"<\/a><\/p>\n

A trick Hall suggests turning to when you want to cut down on portion sizes<\/a> (and calories) \u2014 grab a smaller plate at lunch. Research<\/a> shows this serving size reduction will help you eat less.<\/p>\n

29. Take five for self-massage.<\/h3>\n

\"\"<\/a><\/p>\n

Foam rolling<\/a> is one of the best ways to reduce post-workout muscle soreness<\/a> and help your body feel loose and more mobile. Make it a priority today \u2014 in fact, put it on your calendar just a like a massage appointment \u2014 and roll out your legs and upper back for five to 10 minutes.<\/p>\n

30. Adopt a dog for the day.<\/h3>\n

\"\"<\/a><\/p>\n

Time to find that furry friend you always wanted. Studies<\/a> show that dog owners walk 22 more minutes a day than those who don\u2019t own a four-legged pal, and tend to take nearly 3,000 more daily steps. Ask to watch your friend\u2019s pet for the day (or just take him or her out for a stroll) or sign up to be a sitter on dogvacay.com<\/a>. \u201cI actually write prescriptions to get a dog for my patients and those that do, always thank me,\u201d says Steven R. Gundry, MD, cardiac surgeon and founder of Gundry MD<\/a>. If nothing else, a fluffy friend should bring a few laughs your way.<\/p>\n

31. Let go.<\/h3>\n

\"\"<\/a><\/p>\n

It\u2019s time to move on from labels like \u201cyou\u2019re not enough\u201d or \u201cyou can\u2019t do it,\u201d say Sukey and Elizabeth Novogratz. Whenever a confidence-killing quote pops in your mind, have a new empowering<\/a> one ready to go like, \u201cyou\u2019ve got this\u201d or \u201cyou\u2019re stronger than you think.\u201d\u00a0<\/strong><\/p>\n

Not a Daily Burn member? Sign up at\u00a0dailyburn.com<\/a>\u00a0and start your free 30-day trial today.<\/strong><\/p>\n\n\n

Originally published on January 1, 2018. Updated on December 31, 2021<\/em><\/p>\n\n\n\n

All images via Shutterstock <\/em><\/p>\n","protected":false},"excerpt":{"rendered":"

Small changes can indeed lead to big results. And we\u2019ve got 31 easy health hacks to make each day a little fitter than the one before. It\u2019s time to make that healthy lifestyle stick!<\/p>\n","protected":false},"author":51,"featured_media":69159,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_seopress_robots_primary_cat":"","_seopress_titles_title":"","_seopress_titles_desc":"","_seopress_robots_index":"","site-sidebar-layout":"default","site-content-layout":"","ast-site-content-layout":"","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","theme-transparent-header-meta":"","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"default","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"var(--ast-global-color-4)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"ast-content-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"footnotes":""},"categories":[23,7,11,4071,8],"tags":[291,289,59,173,71,282,341,343,100],"class_list":["post-64431","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-diet-nutrition","category-health","category-health-hacks","category-home-health","category-lifestyle","tag-clean-eating","tag-exercise","tag-healthy-substitutions","tag-meditation","tag-nutrition","tag-stress","tag-tax1living-well","tag-tax2exercise","tag-workout"],"acf":[],"_links":{"self":[{"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/posts\/64431","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/users\/51"}],"replies":[{"embeddable":true,"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/comments?post=64431"}],"version-history":[{"count":0,"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/posts\/64431\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/media\/69159"}],"wp:attachment":[{"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/media?parent=64431"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/categories?post=64431"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/tags?post=64431"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}