10 Small Actions That Can Produce Large Benefits

    2022-10-1010/10/22   
Exercise  Nutrition  Sleep  

For many people, maintaining a healthy lifestyle can seem like a challenging goal. Sometimes, the best way to achieve something is to break it down into small, practical steps. Your health is no different.

For example, research by the American Heart Association found that people who eat more whole grains are less likely to develop heart disease, stroke, and diabetes. This means that taking an action as simple as switching to whole-grain cereal can help you maintain a healthier lifestyle. Today, we're going to explore 10 small changes you can make that will produce long-lasting results.

#1: Take A Moment To Check Your Posture

Research has shown that better posture can lead to increased confidence levels, more energy, improved mood, easier breathing, and fewer headaches. All you need to do is take a few seconds to improve your body positioning. For example, if you sit at a desk all day for work, poor posture can cause issues for your head, eyes, and back. Just take a moment to place your feet flat on the floor, push your shoulders back, and straighten your back flat against the back of your chair. Improving your posture throughout your day is one of the easiest ways to improve your health.

#2: Stop Drinking Your Calories

Cutting down on calorie consumption can be a struggle. However, there is a simple way to save you 100 or more calories a day. Simply cut out one sugar-sweetened soda or beverage from your daily diet. 100 calories may sound small, but this can add up over time. In fact, cutting 100 calories by not drinking a sugary drink can result in you losing roughly 10 pounds a year. Furthermore, research from the CDC has revealed that if every American cut back 100 calories a day for 3 years, we could prevent over 57 million potentially fatal cases of heart disease, cancer, and diabetes.

#3: Go For A Short Walk

These days, most of us lead busy lives that take us constantly from one thing to the next. However, most of us can also spare 10 minutes for a health-improving walk. Short walks done every day can build stamina, improve your heart's health and burn calories. Don't have any nature trails near you? Skip the elevator. Going up and down floors of a building using the stairs can be another easy way to get your blood flowing and exercise your legs.

#4: Start The Day Right - Eat A Great Breakfast

Although you may think that cutting calories by skipping breakfast is a good idea, the data shows that breakfast eaters tend to weigh less and have better diets. As we have already mentioned, adding whole grains is a good idea. Fruit can also be a winning addition to any breakfast in the form of a parfait or even simply some yogurt with fruit in it. A great breakfast is high in fiber and protein and will keep you full until lunchtime.

#5: Try To Get To Bed Earlier

Most of us aren't getting enough sleep. Humans need seven or more hours of sleep to stay healthy. A lack of sleep can negatively impact your weight and can increase your risk of heart attack or stroke. By contrast, just going to bed 10 to 15 minutes earlier than normal can bring a variety of health benefits, including a stronger immune system, easier weight control, and improved month.

#6: Watch Your Weight

Good weight management doesn't require dramatic calorie cuts and daily gym routines. It can start by simply monitoring your weight and trying to avoid gaining extra pounds. Even small weight gain can result in problems down the road. Weight loss can lower your blood pressure, improve your mobility, and improve your blood cholesterol. Experts recommend setting small goals. For instance, losing just 5 to 10 percent of your body weight can result in massive health benefits. One of the ways to get started with a new weight loss regimen is to just simply to start recording what you eat each day. Sometimes, just writing it down can help you to start eating less.

#7: Eat More Fish

Adding some seafood to your diet is yet one more simple way to start living a healthier lifestyle. Fish is rich in omega-3 fatty acids that can reduce anxiety, improve eye health, and fight inflammation. It is also an excellent source of several different minerals our bodies need, including iron, potassium, and zinc. One of the easiest ways to add fish to your diet is to use it in sandwiches. Tuna or salmon sandwiches can be delicious and healthy.

#8: Eat One Salad Per Day

Salads are an excellent source of vegetables and fruits and can also help you eat less during the meal. Many salads are also rich in fiber and can also contain vitamin K, which can improve bone health. Spinach is excellent for muscle performance, and romaine lettuce can improve the health of your heart. Many Americans do not get enough water each day. Salads can be an excellent way to help solve that problem as they often contain a great deal of water.

#9: Add Protein To Your Meals

Many Americans do not get enough protein in their diets. This can lead to them feeling hungry more often. Don't turn to junk food, and instead, find ways to incorporate protein-rich foods into your meals. Examples of protein-rich foods include meat, poultry, fish, and eggs.

#10: Eat Calcium-Rich Foods

Calcium is critical for bone health. Try adding seeds, beans, lentils and leafy greens to your diet. Yogurt and other dairy products in moderation are also great sources of calcium. Try to consumeat least 1,000 mg of calcium per day.

These are just a few of the many actions that can improve your health and wellness. If you'd like to learn more, check out our blog.

headshot of Jay Todtenbier 2018
Author

Jay Todtenbier is an original founder of SupplementRelief.com in 2010 and has operated the business ever since. He is also a tennis instructor and gospel musician. Formerly he spent 25 years in business development, technology and marketing with startups and major corporations having gone through the tech boom in Silicon Valley in the 90s. He became passionate about, and began studying and practicing Wellness as a Lifestyle after experiencing chronic, personal health challenges including depression, auto-immune disorders, and being overweight that impacted his ability to live a healthy, vibrant life. Since then, he has been an advocate for healthier living encouraging others to live better through making small, gradual changes to lifestyle behaviors relating to whole-foods nutrition, stress management, reasonable exercise, proper sleep, and the use of targeted, high-quality supplements.

Learn more about Jay Todtenbier.

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You can reduce the risk of suffering health issues by following a weight loss program that fits into your lifestyle. You could soon enjoy fantastic benefits such as an improved mood, better mobility, and reduced cholesterol levels. The key is to cut through the noise and find the weight-loss strategies that are most likely to work for you.


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If you have a desk job, you know what it feels like to stand up after working for a long period of time, grimacing and immediately reaching for your low back or neck, trying to rub out the inevitable kinks. Maybe you sit at home with a heat pack after a long day or climb into the bathtub for some relief.

What you likely didn't realize is that those persistent headaches or nagging aches in your low back could be contributed to poor posture. Luckily, we have a few solutions for you that can help you feel renewed and energized to take on your day.


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If you are interested in eating healthier, one easy way to do this is by adding cruciferous vegetables to your daily meal plan. Cruciferous vegetables' benefits are many, and this article will outline a few of them to get you motivated and inspired to include this humble vegetable category in your diet.


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  • Blog Post

    For example, research by the American Heart Association found that people who eat more whole grains are less likely to develop heart disease, stroke, and diabetes. This means that taking an action as simple as switching to whole-grain cereal can help you maintain a healthier lifestyle. Today, we're going to explore 10 small changes you can make that will produce long-lasting results.

    #1: Take A Moment To Check Your Posture

    Research has shown that better posture can lead to increased confidence levels, more energy, improved mood, easier breathing, and fewer headaches. All you need to do is take a few seconds to improve your body positioning. For example, if you sit at a desk all day for work, poor posture can cause issues for your head, eyes, and back. Just take a moment to place your feet flat on the floor, push your shoulders back, and straighten your back flat against the back of your chair. Improving your posture throughout your day is one of the easiest ways to improve your health.

    #2: Stop Drinking Your Calories

    Cutting down on calorie consumption can be a struggle. However, there is a simple way to save you 100 or more calories a day. Simply cut out one sugar-sweetened soda or beverage from your daily diet. 100 calories may sound small, but this can add up over time. In fact, cutting 100 calories by not drinking a sugary drink can result in you losing roughly 10 pounds a year. Furthermore, research from the CDC has revealed that if every American cut back 100 calories a day for 3 years, we could prevent over 57 million potentially fatal cases of heart disease, cancer, and diabetes.

    #3: Go For A Short Walk

    These days, most of us lead busy lives that take us constantly from one thing to the next. However, most of us can also spare 10 minutes for a health-improving walk. Short walks done every day can build stamina, improve your heart's health and burn calories. Don't have any nature trails near you? Skip the elevator. Going up and down floors of a building using the stairs can be another easy way to get your blood flowing and exercise your legs.

    #4: Start The Day Right - Eat A Great Breakfast

    Although you may think that cutting calories by skipping breakfast is a good idea, the data shows that breakfast eaters tend to weigh less and have better diets. As we have already mentioned, adding whole grains is a good idea. Fruit can also be a winning addition to any breakfast in the form of a parfait or even simply some yogurt with fruit in it. A great breakfast is high in fiber and protein and will keep you full until lunchtime.

    #5: Try To Get To Bed Earlier

    Most of us aren't getting enough sleep. Humans need seven or more hours of sleep to stay healthy. A lack of sleep can negatively impact your weight and can increase your risk of heart attack or stroke. By contrast, just going to bed 10 to 15 minutes earlier than normal can bring a variety of health benefits, including a stronger immune system, easier weight control, and improved month.

    #6: Watch Your Weight

    Good weight management doesn't require dramatic calorie cuts and daily gym routines. It can start by simply monitoring your weight and trying to avoid gaining extra pounds. Even small weight gain can result in problems down the road. Weight loss can lower your blood pressure, improve your mobility, and improve your blood cholesterol. Experts recommend setting small goals. For instance, losing just 5 to 10 percent of your body weight can result in massive health benefits. One of the ways to get started with a new weight loss regimen is to just simply to start recording what you eat each day. Sometimes, just writing it down can help you to start eating less.

    #7: Eat More Fish

    Adding some seafood to your diet is yet one more simple way to start living a healthier lifestyle. Fish is rich in omega-3 fatty acids that can reduce anxiety, improve eye health, and fight inflammation. It is also an excellent source of several different minerals our bodies need, including iron, potassium, and zinc. One of the easiest ways to add fish to your diet is to use it in sandwiches. Tuna or salmon sandwiches can be delicious and healthy.

    #8: Eat One Salad Per Day

    Salads are an excellent source of vegetables and fruits and can also help you eat less during the meal. Many salads are also rich in fiber and can also contain vitamin K, which can improve bone health. Spinach is excellent for muscle performance, and romaine lettuce can improve the health of your heart. Many Americans do not get enough water each day. Salads can be an excellent way to help solve that problem as they often contain a great deal of water.

    #9: Add Protein To Your Meals

    Many Americans do not get enough protein in their diets. This can lead to them feeling hungry more often. Don't turn to junk food, and instead, find ways to incorporate protein-rich foods into your meals. Examples of protein-rich foods include meat, poultry, fish, and eggs.

    #10: Eat Calcium-Rich Foods

    Calcium is critical for bone health. Try adding seeds, beans, lentils and leafy greens to your diet. Yogurt and other dairy products in moderation are also great sources of calcium. Try to consumeat least 1,000 mg of calcium per day.

    These are just a few of the many actions that can improve your health and wellness. If you'd like to learn more, check out our blog.

    headshot of Jay Todtenbier 2018
    Author

    Jay Todtenbier is an original founder of SupplementRelief.com in 2010 and has operated the business ever since. He is also a tennis instructor and gospel musician. Formerly he spent 25 years in business development, technology and marketing with startups and major corporations having gone through the tech boom in Silicon Valley in the 90s. He became passionate about, and began studying and practicing Wellness as a Lifestyle after experiencing chronic, personal health challenges including depression, auto-immune disorders, and being overweight that impacted his ability to live a healthy, vibrant life. Since then, he has been an advocate for healthier living encouraging others to live better through making small, gradual changes to lifestyle behaviors relating to whole-foods nutrition, stress management, reasonable exercise, proper sleep, and the use of targeted, high-quality supplements.

    Learn more about Jay Todtenbier.

  • Related Content

      Related Content

    We encourage you to take advantage of these FREE Wellness Resources on our website.


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    collection of healthy foods depicting different macronutrients in the diet

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    We all need macronutrients to stay healthy. But what are they and how can you use a macronutrient diet? The amount of macronutrients you get in your diet is important but so is the source of those macros.

    In this article, we'll explain the difference between micronutrients and macronutrients and how to build a healthy diet.


    hand changing reality over a nature background showing weather changing used to depict health behavioral change

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    Making any significant change in life is hard. Most of our behaviors, whether healthy or not, are learned from the people and environments we associate with. Overtime our behaviors (whether unhealthy or healthy) have real consequences to our health and well-being. While change is often hard, it is achieve-able and worth it.


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    African American woman sleeping peacefully

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    Not sleeping enough can influence your mood, your stress levels, your ability to focus, your relationships, and even cause you to make poor exercise and diet decisions. Want to learn how to get more healthy sleep? Keep reading to learn healthy sleeping tips and habits.


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    younger woman working at desk having neck pain

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    If you have a desk job, you know what it feels like to stand up after working for a long period of time, grimacing and immediately reaching for your low back or neck, trying to rub out the inevitable kinks. Maybe you sit at home with a heat pack after a long day or climb into the bathtub for some relief.

    What you likely didn't realize is that those persistent headaches or nagging aches in your low back could be contributed to poor posture. Luckily, we have a few solutions for you that can help you feel renewed and energized to take on your day.


    aloe vera plant

    What Happens if You Drink Aloe Vera Every Day?

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    broccoli is a cruciferous-vegetable

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    If you are interested in eating healthier, one easy way to do this is by adding cruciferous vegetables to your daily meal plan. Cruciferous vegetables' benefits are many, and this article will outline a few of them to get you motivated and inspired to include this humble vegetable category in your diet.


    Plant-based and animal sources of Omega-3 acids

    Why You Should Choose Omega-3 Rich Foods in Your Diet

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The information, knowledge, and experience shared on this website is the opinion of SupplementRelief.com. This site and its content is intended to enhance your knowledge base as YOU MAKE YOUR OWN HEALTHCARE DECISIONS in partnership with your qualified health professional. These statements have not been evaluated by the Food and Drug Administration. Any products referred to are not intended to diagnose, treat, cure or prevent any disease.

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