7 Science-based Tips for Better Life
Becoming a better person takes work. It takes effort, time, and a commitment to self-improvement. With that being said, it’s also possible to achieve great results quickly and easily. All you need is good old-fashioned hard work and a change of mindset.
In this article, we highlight six proven tips for a better life that can help you reach your goals faster.
1. Get enough sleep
Sleep has been shown to play a critical role in our physical and mental well-being. Research has repeatedly demonstrated the importance of adequate sleep to promote optimal cognitive function. In fact, insufficient rest (sleep) has been linked to increased risks for both metabolic and cardiovascular diseases.
People who get less than six hours of sleep per night have been shown to be more likely to suffer from depression, anxiety, obesity, diabetes, stroke, heart disease, high blood pressure, and cancer compared to those who sleep seven to eight hours per night. Getting the recommended amount of at least seven hours of sleep each night has been associated with reduced rates of chronic illnesses ranging from asthma to arthritis. Insufficient sleep may lead to poor decision-making, impaired memory recall, and diminished creativity. A study of over 10,000 people published in the journal Sleep showed that a lack of sleep was directly correlated with a greater risk of developing dementia.
Other research has suggested that getting fewer than seven hours of sleep per night increases your risk of Alzheimer's disease by 65 percent. So if you want to increase your chances for longer, healthier life, try to make sure you're getting the right amount of sleep.
2. Exercising daily
Exercise helps prevent illness and promote longevity. Exercise has long been known to decrease risks of cardiovascular disease, type II diabetes, some cancers, osteoporosis, obesity, hypertension, and depression.
In addition to helping us live longer, exercise is also proven to improve our quality of life. According to the World Health Organization, three to five days a week of moderate aerobic activity is recommended to maintain good health. In other words, 30 minutes of brisk walking several times a week should do the trick.
If you don't have time to work out regularly, consider doing something simple like taking the stairs instead of the elevator or taking a walk around the block. You'll still enjoy the benefits of regular exercise without the stress of having to go to the gym.
3. Eat fruits and vegetables
Fruits and vegetables have been shown to help reduce the risk of many types of cancer, stroke, type II diabetes, hypertension, and heart problems. Fruits and veggies are high in antioxidants, phytochemicals, fiber, vitamins, and minerals.
These elements help protect cells from damage caused by free radicals, inflammation, and oxidation. Eating plenty of fresh produce keeps your body well supplied with these nutrients and gives you a boost of energy throughout the day. It also helps prevent weight gain and may even slow down the aging process.
Researchers from Harvard University found that women who consumed four to five servings of fruit and vegetables per day were 46 percent less likely to develop breast cancer. And according to the American Cancer Society, eating a variety of colorful fruits and vegetables could cut your risk of colon cancer by 20 percent.
Fruits and veggies provide you with vitamins, minerals, fiber, antioxidants, and phytonutrients. These compounds can help promote good overall health, including helping to fight disease. Vegetables also have a low-calorie count and are packed with flavor. So don't skimp on them.
4. Drink more water.
Water keeps you full longer than any food, making it easier to avoid overeating. Plus, when you're not hungry, you'll eat healthier foods. Drinking enough water also helps the body flush out toxins. Aim for eight 8-ounce glasses per day.
5. Keep active.
Exercise is great at preventing heart disease, cancer, diabetes, and depression -- and staying active can boost your mood. Start slowly and build up your activity level over time. Work up to 30 minutes of moderate exercise five days a week.
6. Get some sleep.
Getting quality rest each night can affect everything from your weight to your memory and immune system. Try going to bed and waking up around the same time every day.
7. Manage stress.
Stress can lead to headaches, fatigue, and even high blood pressure. Try mindfulness techniques to keep stress under control. Also, spend time doing things you enjoy to reduce the amount of stress you feel.