However, relationships affect us through adulthood as well. Friendships help to improve our happiness , confidence , worth, and coping while giving us a sense of belonging.

Nevertheless, disconnecting with a close friend can negatively impact mental health. Romantic relationships are associated with our wellness as well. While a committed relationship can protect against physical ailments such as heart disease , arguments with a lover have been shown to worsen physical pain.

Although we live in a time in which it may seem simpler than ever to connect to our loved ones, our present-day has been associated with a loneliness epidemic. In a survey of over 20, American adults, it was found that almost half of the respondents reported feeling alone, left out, and isolated.

Moreover, loneliness has been linked to worsening physical conditions such as cardiovascular problems and is often correlated with mental health concerns such as anxiety, depression, and suicidality.

Creativity can include a broad range of activities that allow us to artistically express ourselves. In terms of mental health, art can be a useful conduit to explore our thoughts and feelings when words may not suffice. Creative expression can increase positive emotions while decreasing negative emotions.

Similarly, in a study exploring creativity at work, researchers at the University of San Francisco found that creativity provides employees with a way to buffer the stress of work demands and improve work performance. Hence, creativity can be positive in general but can be particularly practical in providing an outlet to reduce stress from other wellness domains.

From the rooms we step into to the nature we step out to, we are affected by the world around us. Children are also influenced by their school environment as well.

For example, children in classrooms with fewer resources tend to exhibit more mental health symptom s. Work environments can be influential in terms of overall wellness. Beyond a sense of job satisfaction, stressors within work environments can affect mental health.

Workers with negative work conditions display more symptoms of depression. Further, high-stress work environments, such as those associated with law enforcement careers , can increase physical e. g, insomnia , heart problems, and high blood pressure and mental e. g, PTSD , suicide health risks.

According to the Pew Research Center , within the last decade, there has been a steady increase in social media usage. High amounts of digital use has been associated with poor social skills. In terms of social media, the increased time has been associated with feelings of isolation.

Although the platforms may vary, a consistent trend seems to be mindless engagement. The Center for Human Technology asserts that technology is hijacking our minds and society.

Recognizing this disengagement, researchers are continuing to examine the threshold in which social media use can become unhealthy and potentially problematic. Until then, it may be important for us to consider the addictive nature of technology and how we can foster our digital well-being.

Extra virgin olive oil may benefit heart health , as people who consume it have a lower risk for dying from heart attacks and strokes according to some evidence Added sugar is extremely prevalent in modern food and drinks.

A high intake is linked to obesity, type 2 diabetes, and heart disease 1 , 2 , Not all carbs are created equal. Refined carbs have been highly processed to remove their fiber. 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. Cultivating a workplace environment centered around promoting health and well-being, including healthy habits and good choices, is not nearly as costly as it may sound.

And it may actually save money in the long-run. In fact, research indicates that promoting healthy living can save money over the long run. And not just in health care costs. Secondary benefits can include improving productivity, reducing sick days, and retaining workers.

Implementing an employee wellness program is essential to promote a healthy lifestyle in the work environment. Companies looking to make adjustments to their culture to promoting health and wellness have several options. The logic is simple: healthy employees perform better and are less likely to suffer health issues that require days out of the office.

Plus, healthy employees are happy employees. But to keep employees healthy, you have to look at the big picture. Health promotion works. Another way to start promoting health and well-being is to bring preventative care to your workplace through initiatives like in-office flu shots. Making preventative care accessible—and easy—for employees to take advantage of could be the solution to making your workplace healthier.

Employees with access to community health fitness facilities are more likely to use them. Many top-notch business parks offer these facilities as a part of the lease agreement.

You may want to seek these out when locating your next office space. Even a discounted rate can increase employee interest in joining a gym or signing up for an exercise class. If your company provides a cafeteria for employees, unhealthy choices can be easily swapped for healthy food choices.

While the food may cost more at the outset, the investment in healthy eating is well worth it.

Printer-friendly version of this page. People who are emotionally well, experts say, have fewer negative emotions and are able to bounce back from difficulties faster.

This quality is called resilience. Learning healthy ways to cope and how to draw from resources in your community can help you build resilience. Everyone feels stressed from time to time.

Learning healthy ways to cope with stress can also boost your resilience. To fit in everything we want to do in our day, we often sacrifice sleep. But sleep affects both mental and physical health. Sleep helps you think more clearly, have quicker reflexes and focus better.

The concept of mindfulness is simple. Here are some tips to help you get started. When someone you love dies, your world changes. There is no right or wrong way to mourn. Although the death of a loved one can feel overwhelming, most people can make it through the grieving process with the support of family and friends.

Learn healthy ways to help you through difficult times. Social connections might help protect health and lengthen life. Scientists are finding that our links to others can have powerful effects on our health—both emotionally and physically.

Whether with romantic partners, family, friends, neighbors, or others, social connections can influence our biology and well-being. NIH scientists study how physical illness, mental health conditions, caregiving, sleep, and stress impact your emotional health and well-being.

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Build resilience. To build resilience: Develop healthy physical habits. Healthy eating, physical activity, and regular sleep can improve your physical and mental health. Take time for yourself each day. Notice the good moments. Do something you enjoy. Look at problems from different angles. Think of challenging situations as growth opportunities.

Learn from your mistakes. Try to see the positive side of things. Practice gratitude. Take time to note things to be thankful for each day. Explore your beliefs about the meaning and purpose of life.

Think about how to guide your life by the principles important to you. 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. Lose 20 pounds. Join a gym and start exercising every day. While we should always strive to accomplish these types of health goals, the road to better health doesn't always have to mean making huge leaps.

There are also many smaller steps you can take that will help improve your overall health and quality of life — and because they're things you can easily incorporate into your routine, they'll be easy to maintain for the long haul.

Even if you have only a few minutes to spare, you can use that time to improve your well-being. Try incorporating the following activities and strategies into your day. When these simple steps become habits, they can add up to a big positive effect on your overall health.

Experts recommend regular exercise, meditation and breathing techniques to reduce stress. But even something as simple — and enjoyable — as listening to soothing music, reading a good book, soaking in a hot tub or playing with your pet can help you relax.

That's advice you should take to heart because prolonged stress can cause or exacerbate a number of health problems, including heart disease, stroke, high blood pressure, depression, ulcers, irritable bowel syndrome, migraines and obesity.

Don't have a lot of time? Don't let that stress you out. As with exercise, even brief periods of relaxation are beneficial. Spending even 10 minutes at a time doing something you enjoy can go a long way toward beating the stressors of everyday life. Just reading one chapter or taking your dog for a few laps around the block will help you feel calmer, more refreshed and more energized.

If you can't take a full break from whatever you're doing, try simply taking a few slow, deep breaths in that moment. When you slow down your breathing, it helps you relax. This relaxation response releases body chemicals that relieve stress and may improve immune function.

Deep breathing can also lower your resting heart rate. People with lower resting heart rates are typically in better physical condition than those with higher rates.

A saltshaker on the dining table makes it all too easy to consume excess salt, which can lead to high blood pressure. So put the shaker in a cabinet or pantry and bring it out only when you're cooking.

You can also try spicing up your food with lemon or lime juice, garlic, red pepper flakes, herbs or a salt-free seasoning blend. Stock your fridge and pantry with your favorite fresh and dried herbs so you'll always have them on hand to flavor your foods.

Over time, a shortage of shut-eye can raise your risk of a heart attack or stroke — regardless of your age, weight or exercise habits. If you're consistently sleep-deprived, going to bed even 15 minutes earlier every night could help. Also set a regular sleep and wake schedule, and stick to it — even on days off.

Studies have shown that the powerful antioxidants found in red wine protect against heart disease, colon cancer, anxiety and depression. So unless there is a medical reason why you shouldn't imbibe, go ahead and enjoy that glass of merlot with your nightly meal — you can even toast to your good health.

But drink in moderation. Just as a small amount of red wine has health benefits, too much alcohol — even red wine — can cause a variety of health problems, including liver and kidney disease and cancer. Women, in particular, need to be careful about alcohol consumption. They are at higher overall risk of liver problems than men, so they are more likely to experience liver problems from smaller amounts of alcohol.

For a healthy man, two drinks a day is not likely to do harm; women, on the other hand, should limit themselves to one daily alcoholic beverage. Next time you're at your desk or on the phone, take a moment to think about your posture. Then straighten up your back, tuck in your stomach and put your feet flat on the floor with your legs uncrossed.

You'll feel more relaxed right away. The few seconds this takes can help you avoid back pain, one of the most common health problems in the United States and a leading cause of disability. 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.