How to Improve Your Health

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Improving your health is an awesome goal, but there are so many factors to consider. Where do you start? Don't worry—we've done the research and compiled a list of tips and tricks you can use to starting improving your health today. Many of these are ideas are super easy to incorporate and even small changes can make a big difference!

1

Spend more time in nature.

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  1. Can it really be that simple? Research is ongoing, but scientific studies do indicate that spending time in nature can actually improve your health. There's no wrong way to do this—take walks, hit the local trails, go fishing, visit a park or arboretum, or start a garden in your own backyard. Even sitting quietly outdoors is beneficial! The key is just to get out there and enjoy nature as often as you can. [1]
    • If you're looking for a unique hobby to do outdoors, consider bird watching, archery, or mushroom foraging.
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2

Take a probiotic supplement.

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  1. Disruptions and imbalances in gut bacteria have been linked to serious health problems like inflammatory bowel disease, obesity, diabetes, and cancer. [2] Taking probiotics can help restore balance by introducing doses of "good bacteria" into your gut. Research is ongoing, but potential benefits include improved immune system function, better digestion, and more. [3]
    • Probiotics contain different strains of bacteria, so it may take some trial and error to figure out which strains benefit you the most.
    • You shouldn't take probiotics if you have a compromised immune system. If you have a serious health condition, talk to your doctor before trying probiotics.
    • There's evidence that gut health may influence your mental health, too. Taking probiotics could potentially help with issues like anxiety and depression. [4]
3

Consume fresh herbs.

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  1. Fresh herbs are rich in antioxidants and boast countless other potential health benefits. Best of all, they're delicious and easy to add to your favorite salads and dishes. To enjoy the most benefits, consume the freshest herbs you can get your hands on. Dried herbs are less potent, but they provide health benefits, too! [5]
    • Fresh garlic, fenugreek, and lemongrass may help lower cholesterol. Garlic may also lower blood pressure.
    • Fresh onions, chives, leeks, mint, basil, oregano, and sage may help protect against cancer.
    • Rosemary, sage, and oregano contain high levels of antioxidants. [6]
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4

Eat a healthy, balanced diet.

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  1. A healthy diet boosts your energy, helps you maintain a healthy weight, and lowers your risk of heart disease, diabetes, and cancer. Aim to eat a balance of whole grains, lean protein, fruits, veggies, and dairy products every day. Variety is also important! Try new foods and change up your weekly meals so your body gets all the nutrients it needs. [7] A few helpful tips to get you started:
    • Bring easy, portable snacks like nuts, bananas, and baby carrots with you to work or school.
    • Plan your meals for the week ahead so healthy options are always within reach.
    • Prioritize foods that are high-fiber, low-sugar, and low-salt.
    • Reach for healthy fats in foods like fish, nuts, and avocados.
    • Leafy greens like kale, broccoli, and cabbage are packed with nutrients.
    • Avoid saturated fats, hydrogenated oils, refined sugar, and processed foods.
    • Be sure to check nutrition labels for serving sizes; proper portioning is important, too. [8]
5

Drink plenty of fluids.

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  1. Water is the healthiest option, but juices and water-rich foods like soups, fruits, and vegetables are good, too. If you’re struggling to get enough fluid every day, try using bigger glasses (fill them up completely every time), drinking with a straw, and carrying a thermos or refillable bottle with you to work or school every day. [9]
    • How much fluid you need every day depends on factors like your height, weight, activity level, but in general:
      • Males need 15.5 cups (3.7 liters) of fluids a day
      • Females need 11.5 cups (2.7 liters) of fluids a day [10]
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6

Sleep 7-9 hours every night.

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  1. Getting in enough hours every night is important, but a consistent sleep pattern is also crucial because it helps your body and mind sync up. You’ll feel and perform your best if you work with your internal clock rather than against it. [11] Here are a few ways to do that:
    • Wake up and go to sleep at the same time each day (including weekends) [12]
    • Get a dose of sunshine in the morning to help set your internal clock
    • Create a nightly routine and start winding down an hour before bed
    • Take naps or go to bed earlier if you feel tired during the day
    • Avoid caffeine at least 6 hours before bed
7

Improve your sleep hygiene.

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  1. Sleep is a key component of good health. “Sleep hygiene” probably sounds a little clinical, but it’s all about focusing on improving your sleep habits so you get plenty of deep, restorative sleep every night. [13] For awesome sleep hygiene, try these tips:
    • Keep the temperature between 60–67 °F (16–19 °C) [14]
    • Keep your room dark (night lights and dim lighting are fine, if preferred)
    • Shut off electronic devices 1 hour before bedtime
    • Avoid eating 3-4 hours before bedtime
    • Wear earplugs to block out noise
    • Limit or avoid alcohol after dinner [15]
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8

Be more active during the day.

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  1. When your to-do list is a mile long, it’s easy for exercise to end up at the very bottom. If this sounds familiar, focus on squeezing in short bursts of activity as you’re going about your day. There’s no right way to get moving and every bit helps! Here are a few easy ideas: [16]
    • Take the stairs instead of the elevator or escalator
    • Park further away in the parking lot
    • Get up from your desk and stretch every 30 minutes
    • Bike or walk to work
    • Do 10 squats while you’re brushing your teeth
    • Walk or do calf raises when you’re on the phone
9

Get 150 minutes of aerobic exercise a week.

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  1. Aerobic exercises include brisk walking, jogging, swimming, and biking. Basically, anything that gets your heart pumping! Health professionals recommend 150 minutes of moderate activity or 75 minutes of vigorous activity every week to maintain heart health. It's easier to spread out exercise in short sessions over several days rather than exercising for multiple hours 1-2 days a week. [17]
    • Moderate intensity exercise: you can talk but you're too out of breath to sing.
    • Vigorous intensity: you can't say more than a few words without running out of breath. [18]
    • Develop an exercise routine that works for you! Gardening, dancing, hiking, biking, swimming, and chasing after your kids/pets can all be great exercise.
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10

Do strength training twice a week.

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  1. Choose activities that work all of your major muscle groups (legs, hips, back, abdomen, chest, shoulders, and arms). Try to do 8-12 reps per exercise, which counts as 1 set. Start with 1 set per training session and work your way up to 2-3 sets of each exercise. [19] Strength training activities include:
    • Lifting weights
    • Working with resistance bands
    • Exercises that use your body weight for resistance (push-ups, sit-ups, etc.)
    • Strenuous gardening (digging, shoveling, etc.)
    • Some forms of yoga
11

Minimize your stress levels.

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  1. You can’t avoid stress completely and low levels of stress can actually be good for you. But intense or prolonged stress can disrupt your immune, digestive, cardiovascular, sleep, and reproductive systems. [20] To minimize your stress as much as possible:
    • Get 150 minutes of aerobic exercise per week
    • Try meditation , deep breathing exercises, and mindfulness techniques
    • Drink alcohol in moderation
    • Keep a journal [21]
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12

Wash your hands often.

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  1. It's particularly important to wash your hands after using the bathroom, before preparing and eating food, and after handling animals. Lather up using warm water and gentle soap for about 20 seconds. Then, rinse your hands and dry them off with a clean towel. [22]
    • Washing your hands may sound like a no-brainer, but it can easily slip your mind if you're distracted or in a hurry.
    • Hand sanitizer can work in a pinch, but it’s not as effective as good old soap and water. Try to wash your hands as soon as you can.
    • Scrubbing up regularly can help prevent illnesses like flu, pneumonia, and COVID-19. [23]
13

Dry brush your skin.

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  1. The best tool for this is a natural, stiff-bristled bath brush with a long handle. Starting at your ankles, brush up your legs using light, fluid motions. A couple of overlapping strokes is plenty! Then, swipe a few times from wrist to shoulder and finish with a couple of gentle, circular strokes on your tummy and back. Follow up with a shower to rinse away dead skin and moisturize when you get out. [24]
    • Stick with 1-2 sessions a week until you know how your skin handles it. If all goes well, work your way up to once a day.
    • Don't dry brush your face; that skin is too delicate. Lighten the pressure for other sensitive areas like your abdomen, breasts, and neck (or skip them).
    • Avoid dry brushing broken skin, moles, warts, and other raised bumps.
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14

Enjoy a glass of red wine.

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  1. Studies show that the antioxidants in red wine may prevent damaged blood vessels, reduce cholesterol, and prevent blood clots. If red wine isn't your jam, there's evidence that all alcoholic beverages (including white wine, beer, and spirits) may lower your risk of heart disease. The key is to drink in moderation—having more than 1 alcoholic beverage a day will do more harm than good. [25]
    • A single serving of red wine is about 5 ounces (30 ml). [26]
    • If you don't enjoy alcohol, no worries! You can get the same benefits from eating grapes and drinking grape juice.
15

Boost cognition with games and puzzles.

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  1. Studies show that "brain games" like crossword puzzles, Sudoku, and chess may improve cognitive functioning. Keeping your brain active may also prevent dementia and other memory problems as you age. To reap the most benefits, try to engage your mind with at least 1 game or mental exercise every day. [27]
    • If crosswords aren't your thing, you may get the same benefits from card games, board games, and computer games.
    EXPERT TIP

    Our Family Plays Games

    Board Game Experts
    Our Family Plays Games, LLC is a family-owned business based in Omaha, Nebraska. Launched in 2018, their mission is to promote growth and awareness of the modern board game hobby and bring more BIPOCs and families into the board game community. In June 2020 they were featured on Good Morning America and have since been featured on NBC News Online, Senet Magazine (UK), Ligadas.com (Brazil), a variety of YouTube programs, podcasts, and on local television. In January of 2022, they launched a second program on their channel, called OFPG Voices to highlight other underrepresented voices in the hobby. In addition, they make special appearances at board game conventions all around the country and work with board game publishers from around the world.
    Our Family Plays Games
    Board Game Experts

    Board games stimulate your brain. Engaging in strategic thinking and problem-solving while playing board games can trigger cognitive functions like memory and planning. Over time, these mental workouts can even enhance your cognitive agility. In sum, board games offer a fun and engaging way to keep your mind sharp!

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16

Watch your posture.

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  1. Bad posture can lead to decreased range of motion, muscle tightness, weakened muscles, and balance issues. That said, poor posture is a bad habit that you can break! The key is checking in with yourself regularly during the day and adjusting your posture, as needed, until it becomes habitual. For example, if you work at a desk every day, put a sticky note on your computer monitor to remind yourself to sit up straight. Additionally, be sure to keep your: [28]
    • Chin lifted and parallel to the floor
    • Shoulders even and relaxed
    • Spine straight and neutral (no flexing or arching)
    • Abdominal muscles engaged
    • Hips even
    • Knees even and pointing straight ahead
    • Weight distributed evenly on both feet
17

Get an annual checkup or physical.

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  1. If you’re asymptomatic and under the age of 65, a basic physical is really all you need (although you can certainly get a more comprehensive screening if you want to). If you’re over 65, doctors recommend a comprehensive wellness screening every year. [29] Regardless of age, if you’re experiencing worrisome or long-lasting symptoms of any kind, schedule a routine checkup ASAP.
    • Bring a list of current symptoms and your family’s health history with you to the exam. This helps your doctor figure out what screenings you need. [30]
    • Many illnesses are treatable if you catch them in the early stages. The longer an illness or condition goes undiagnosed, the harder it’ll be to treat.
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18

Quit smoking.

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  1. But quitting can be tough since your body is addicted to the nicotine. That said, people quit smoking every single day, and you can, too! Nicotine gum, patches, medications, and other treatments are available to help you kick the habit for good. [31]
    • Quitting smoking improves your health in many ways. You'll heal faster, get sick less often, have more energy, and be physically stronger when you're a nonsmoker. [32]
    • Quitting also reduces your risk of serious health problems like heart disease, cancer, and lung disease. [33]

Expert Q&A

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  • Question
    What can I do to make my heart healthier?
    Shervin Eshaghian, MD
    Board Certified Cardiologist
    Dr. Shervin Eshaghian is a Board Certified cardiologist and the owner of Beverly Hills Cardiology based in the Los Angeles, California metro area. Dr. Eshaghian has over 13 years of cardiology experience, including serving on the medical staff at Cedars-Sinai Medical Center. He holds a BS in Psycho-Biology from the University of California, Los Angeles (UCLA) and an MD from the Albert Einstein College of Medicine. Furthermore, Dr. Eshaghian completed an internship, residency, and fellowship at Cedars Sinai Medical Center, where he was awarded the Leo Rigler Outstanding Academic Achievement Award and the Elliot Corday Fellow of the Year Award.
    Shervin Eshaghian, MD
    Board Certified Cardiologist
    Expert Answer
    If you smoke any tobacco products, do your best to quit since it can lead to heart disease.
    Thanks! We're glad this was helpful.
    Thank you for your feedback.
    If wikiHow has helped you, please consider a small contribution to support us in helping more readers like you. We’re committed to providing the world with free how-to resources, and even $1 helps us in our mission. Support wikiHow
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  • Question
    What are some exercises I can do for a healthy gut?
    Dale Prokupek, MD
    Board Certified Internist & Gastroenterologist
    Dale Prokupek, MD is a board-certified Internist and Gastroenterologist who runs a private practice based in Los Angeles, California. Dr. Prokupek is also a staff physician at Cedars-Sinai Medical Center and an associate clinical professor of medicine at the Geffen School of Medicine at the University of California, Los Angeles (UCLA). Dr. Prokupek has over 30 years of medical experience and specializes in the diagnosis and treatment of diseases of the liver, stomach, and colon, including chronic hepatitis C, colon cancer, hemorrhoids, anal condyloma, and digestive diseases related to chronic immune deficiency. He holds a BS in Zoology from the University of Wisconsin – Madison and an MD from the Medical College of Wisconsin. He completed an internal medicine residency at Cedars-Sinai Medical Center and a gastroenterology fellowship at the UCLA Geffen School of Medicine.
    Dale Prokupek, MD
    Board Certified Internist & Gastroenterologist
    Expert Answer
    Exercise, in general, is imperative for a healthy gut because when we exercise, the motility of our GI tract increases. In other words, people who don't exercise get very constipated because not exercising and leading a sedentary lifestyle paralyzes your GI tract. So, it's very important for people that are constipated to exercise because it'll stimulate their colon It also can be very healthy for your GI tract to do certain yoga poses (for example, a lot of the twisting poses in yoga stimulate forward propulsion of your GI tract which the goal is to clear out your colon every 48 hours or so, and those twisting types of yoga poses will help you do that).
    Thanks! We're glad this was helpful.
    Thank you for your feedback.
    If wikiHow has helped you, please consider a small contribution to support us in helping more readers like you. We’re committed to providing the world with free how-to resources, and even $1 helps us in our mission. Support wikiHow
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      References

      1. ↑ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5981243/
      2. ↑ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4425030/
      3. ↑ https://health.clevelandclinic.org/how-to-pick-the-best-probiotic-for-you/
      4. ↑ https://www.hopkinsmedicine.org/health/wellness-and-prevention/the-brain-gut-connection
      5. ↑ https://www.betterhealth.vic.gov.au/health/HealthyLiving/herbs#health-benefits-of-herbs
      6. ↑ https://pubmed.ncbi.nlm.nih.gov/30651162/
      7. ↑ https://health.gov/sites/default/files/2019-10/DGA_Healthy-Eating-Pattern.pdf
      8. ↑ http://www.fda.gov/Food/ResourcesForYou/Consumers/ucm267499.htm
      9. ↑ https://www.health.harvard.edu/staying-healthy/improve-your-health-by-starting-with-one-simple-change
      1. ↑ https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/water/art-20044256
      2. ↑ https://www.betterhealth.vic.gov.au/health/conditionsandtreatments/sleep-hygiene
      3. ↑ https://www.cdc.gov/sleep/about/
      4. ↑ https://www.cdc.gov/sleep/about/
      5. ↑ https://health.clevelandclinic.org/what-is-the-ideal-sleeping-temperature-for-my-bedroom/
      6. ↑ https://www.health.harvard.edu/staying-healthy/improve-your-health-by-starting-with-one-simple-change
      7. ↑ https://www.betterhealth.vic.gov.au/health/healthyliving/Physical-activity-how-to-get-active-when-you-are-busy
      8. ↑ http://www.cdc.gov/healthyweight/physical_activity/
      9. ↑ https://medlineplus.gov/howmuchexercisedoineed.html
      10. ↑ https://www.cdc.gov/physicalactivity/basics/adults/index.htm
      11. ↑ https://www.nimh.nih.gov/health/publications/stress/
      12. ↑ http://www.helpguide.org/articles/stress/stress-management.htm
      13. ↑ https://www.cdc.gov/clean-hands/about/index.html
      14. ↑ https://www.health.harvard.edu/healthbeat/10-small-steps-for-better-heart-health
      15. ↑ https://health.clevelandclinic.org/the-truth-about-dry-brushing-and-what-it-does-for-you/
      16. ↑ https://www.mayoclinic.org/diseases-conditions/heart-disease/in-depth/red-wine/art-20048281
      17. ↑ https://www.health.harvard.edu/blog/is-red-wine-good-actually-for-your-heart-2018021913285
      18. ↑ https://www.myhealth.va.gov/mhv-portal-web/ss20190612-boost-your-brain-health
      19. ↑ https://www.health.harvard.edu/staying-healthy/why-good-posture-matters
      20. ↑ https://health.gov/myhealthfinder/topics/doctor-visits/regular-checkups/get-your-medicare-wellness-visit-every-year
      21. ↑ https://health.gov/myhealthfinder/topics/doctor-visits/screening-tests/get-screened
      22. ↑ https://www.fda.gov/consumers/consumer-updates/want-quit-smoking-fda-approved-products-can-help
      23. ↑ https://smokefree.gov/quit-smoking/why-you-should-quit/benefits-of-quitting
      24. ↑ https://www.cdc.gov/tobacco/campaign/tips/quit-smoking/index.html

      About This Article

      Article Summary X

      For many people, getting healthier can be as simple as changing a few habits. Being more active is one great way to improve your health. Aim to spend at least 30 minutes a day doing moderate exercise, which can include things like jogging, walking, yard work, or even taking the stairs instead of the elevator. Eat a balanced diet with plenty of fruits and vegetables, lean proteins, healthy fats, and whole grains. Remember to drink lots of water throughout the day, too. Good sleep is key to good health, so establish a regular bedtime routine and aim for 7 to 9 hours of sleep each night. Stress can have a major impact on your health, so try to set aside time for relaxing activities like meditating, spending time outdoors, or working on hobbies you enjoy. For more advice from our Medical co-author, including how to improve your sleep quality, read on!

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