Tips and Habits for Better Physical Health, Mental Health, and Cognitive Function 

Disclosure: This article was sponsored by Quincy Bioscience, the makers of Prevagen.

There are many changes you can make to your life and health every day, both small and simple that can have a large impact. Changes to your diet can be quite effective. You can eat fatty foods, however, that entails eating healthy fats. This includes fats from foods like nuts, olive oil, fatty fish, and avocados, which are all essential for fat burning, healthy immune system function, healthier skin, and filling your appetite. Even Greek yogurt is high in good fat and protein which is a better source for you than eating regular yogurt.

If you pay attention to healthier foods, you will realize many of them are colorful in nature, both fruits and vegetables. Consider colors of the rainbow when eating, which evokes a healthy mindset both figuratively and literally through adding orange, green, red, purple, and blue foods to your plate for a simple and tasty health boost. Most people forget about consuming the right amount of fruits and vegetables each day. An important consideration on the topic of consuming fruits is to try eating them instead of drinking them in the form of juices. Fruit juices can often be high in sugar content and eating the fruit itself can provide nutrients like fiber, vitamins, and antioxidants found in the pulp and skin of the fruits.

Speaking of food, consider giving your refrigerator contents a look over and giving your fridge a clean-out. First, throw any bad food away and then you can place good fruits and vegetables inside clear containers and put them along with yogurt and possible salad fixings on a shelf at eye level. Once you open the door, those options can serendipitously grab your attention and be easily within reach. It is also important to note that throwing out any takeout containers can be helpful because seeing them in your fridge can encourage the habit of eating more takeout. As a result of giving your refrigerator a new start, you can unconsciously begin to make healthier choices and also as a result help lower your blood pressure.

In addition, you can also promote the health of your gut through probiotics. Your gut is directly linked to your brain, and if you are able to consume a probiotic a day, this could improve your microbiome and have a positive contribution to your mental health.

It is always important to practice movement throughout your day, especially between sitting for prolonged periods of time. If you can’t make it to the gym or practice exercise within your own home, the simplest thing you can do is to track your steps. The recommended number of steps for a healthy life is around 4,400 steps every day, which is never too difficult to accomplish. There are many devices that can track your number of steps taken each day, and even most smartphones have apps that can track your steps for you. You can take a quick walk around your house, around your office, through a nearby neighborhood, or even a walk through a park.

Weightlifting is another habit that can be picked up to build physical strength as well as mental well-being. This can be as intricate as going to the gym and developing a weightlifting routine, or as simple as buying a few weights to train at home. There are also items such as medicine balls and jump ropes that can be used at home to get in physical exercise that may not be as demanding as lifting heavyweights. If lifting weights is not for you, then you could always acquire a treadmill, a cycling machine, or a rowing machine to put in the comfort of your own home to replicate the physical activity you can get outside. These devices can still help you burn plenty of calories and keep your body in excellent shape while also aiding your mental health. At the very least, you could do 20 pushups and 40 crunches a day for a little muscle building.

An interesting tip on leading a healthier life is trying to practice gratitude more often. If you are able to practice gratitude each and every day, your mental health will increase which will then lead to better physical health. If you find yourself worrying, stressing-out, and thinking about what material possessions you don’t have and people you don’t have in your life, it can leave you anxious and stressed. The best is to address what you already have and what you are thankful for, and then approach anything you desire with a rational mindset if possible.

There is one important technique for helping keep calm and reducing stress, which is to focus on breathing. Many people cite controlled breathing as an expert way to enter a state of meditation, but even if you aren’t looking for meditation, controlled breathing can still be very beneficial. Try this method: breathe into a slow count of five, hold for a slow count of five, then slowly release to a count of five. This can instantly calm you down and keep you feeling centered. Think of this simple exercise as a three-minute break that you can take anytime and anywhere.

A way to be mindful of your life that can influence your health is to think about your night and morning routines. Do you get to bed on time? Do you get enough sleep? Having a sleep schedule where you go to sleep and wake up at the same time every day can have a supremely beneficial impact on your life. It will keep your body’s energy feeling consistent. If you stare at your phone or a television screen just before going to bed, that can negatively affect your ability to fall asleep. In the morning, it is suggested that you wake up to one alarm instead of repetitively hitting the snooze button, however, that can be quite difficult for many people. It is also recommended to hydrate in the morning with water instead of jumping straight to drinking coffee to wake up. Drinking water in the morning can also get your metabolism going and help you feel refreshed.

Some people wish that they could retain memories better, whether it be for memorization of items in order to improve intelligence, or for the mere fact of aging and beginning to forget a little more from time to time. There are many techniques out there for improving memory, however, there is also now a dietary supplement on the market called Prevagen. This supplement Prevagen was developed to improve memory*, support healthier brain function*, support a sharper mind*, and support clearer thinking*. Prevagen contains apoaequorin (pronounced ‘a-po-ah-kwor-in’), an ingredient originally discovered in jellyfish. In a computer-assessed, double-blinded, placebo-controlled study, Prevagen improved certain aspects of cognitive function* and has been clinically shown to help with mild memory loss associated with aging*. In the same computer-assessed, double-blinded, placebo-controlled clinical study, Prevagen improved certain aspects of cognitive function over a 90-day period*. Lastly, in a clinical trial, a subgroup of adults with mild, age-related cognitive impairment taking just one Prevagen a day over 90 days was shown to improve in measurements related to memory*. (*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.)

Any way you decide to implement better habits into your lifestyle or consume things with beneficial health effects, you are still taking a proactive approach to improving yourself. It is best to stay positive and maintain mindfulness every day because then you will remain on track with your goals and even your overall outlook on life.