Time Outside can benefit both your physical and mood health
Exercise keeps your body young and your mind happy
Community supports your body and mind
Finding ways to manage stress keeps you happier and healthier
Keeping a regular sleep schedule supports your brain and body
Quitting smoking is one of the best steps you can take to improve your health
A Thriving and Happy Life
While not everything in life is under our control, there are plenty of beneficial habits that you can try to help keep you happy and healthy. Everything from the food we eat to the people we surround ourselves with can influence our well-being, and it is important to be mindful of these factors as we age. Thankfully, these seven tips can be added into your daily routine and to help give your body and mind the support they need.
1 NUTRITION FOR BRAIN & MOOD HEALTH†
A critical factor in maintaining a healthy, happy body is the food we put into it, particularly key nutrients that support brain and mood health. A diet rich in fruits, vegetables, fiber, and healthy fats helps support your health. Foods rich in fish oil, like wild salmon and albacore tuna, provide your body with important Omega-3 Fatty Acids. Taking a dietary supplement with Omega-3 fatty acids EPA:DHA in a minimum ratio of 60:40 and at least 1000mg/d of EPA can help support a healthy mood. Nature Made® Multivitamins also contain B Vitamins, which support a healthy brain and nervous system. Vitamin B6 supports the production of neurotransmitters (like serotonin) that are important to mental function. The goal of a healthy diet is to get the nutrients we need, and taking a daily multivitamin can help provide your body with the essential vitamins and nutrients it needs to support your well-being.†
Spending time outside, particularly in nature, can do wonders for your mood as well as your body. While sun-safety is important for health, fifteen minutes of controlled, unprotected sunlight per day helps your body produce Vitamin D, which helps your body absorb Calcium to support strong, healthy bones and immune health. However, most American adults are not meeting their daily Vitamin D needs. Too much sun exposure without sunscreen has its own risks; if you’re looking for alternative sources of Vitamin D, Nature Made® has Vitamin D supplements to provide this essential nutrient. Another benefit to spending time out in nature is that helps you get away from your desk and screens. That can provide a significant boost to your happiness as well. In this modern world where so much of our work and play occurs on computer screens, it's easy to get disconnected from our natural environment. A nice walk, reading a book at the park, or a bike ride to the beach can remind us that the world outside our door is just as beautiful as ever. Just try not to look at your phone while you're out there.†
While our virtual world has brought us closer together, it has also affected our communities in ways that drive us further apart. When our relationships take place online, it's easy to lose touch with the people around us; friends, family, and community groups. This can lead to loneliness, which can be detrimental to our mood and emotional wellbeing. A strong sense of community is a cornerstone of a long and healthy life. Solid friendships and shared interests allow you to raise your spirits and manage occasional stress that come part and parcel with modern life and can significantly increase your happiness and longevity. Having close friends helps you lead not only a happier life but also a longer one!
Exercise is one of the most crucial factors in keeping ourselves happy and healthy, and it can also be one of the most challenging habits to maintain. If your daily schedule involves sitting in an office or at your desk, getting yourself moving and your heart pumping often requires a push, but the benefits are undeniable. Regular exercise helps your body to do what it was designed to do. Exercise increases blood flow which allows nutrients to circulate much more efficiently. Additionally, by maintaining your muscles and bones, you support your body's physical aging, allowing you to build the wisdom of age yet feel the energy of youth.
5 MANAGING STRESS
Taking a mindful approach to stress can help you stop worrying so much about your worries. Effectively managing your stress can make your days feel more enjoyable and carefree. Meditation, mindfulness, and participating in hobbies can help you build stress resilience. Additionally, there are nutrients that help the body adapt to stressors. Nature Made® uses Ashwagandha, an herb traditionally used in Ayurvedic medicine to help manage stress. Nature Made® stress relief supplements can help you manage occasional stress. Life will always have challenges, but keeping an optimistic outlook despite what comes your way will help you live a happy life.
It’s easy to put off sleep for one reason or another, and if you find yourself scrolling on your phone at night, only to wake up unrefreshed the next morning, you might want to reconsider the habit. Maintaining a regular sleep pattern is linked to living a longer life. Try to keep yourself to a consistent bedtime, resisting distractions that can drag you later into the night. It's recommended to disengage from screens for at least two hours before bed. Your brain needs time to get some distance from the information overload and settle into sleep mode. Occasional sleep support like Melatonin can help you regulate sleep and wake cycles. Once you establish that pattern, the visible benefits of adequate sleep will make it easier to stick to a regular sleep schedule.†
The most significant step you can take towards giving yourself a happier and longer life is to give up smoking. Kicking a nicotine habit is a battle worth fighting; studies show smokers lose a decade of life expectancy compared to non-smokers. If you quit smoking before age 40, the mortality risk from smoking-related causes lowers by up to 90%! Stopping smoking is challenging, but the benefits to overall health and lifespan are undeniable. If you are looking to quit smoking, the CDC has a list of helpful resources to start you on your journey.
The Bottom Line
We can't control everything that determines our happiness, but that makes it even more valuable to be mindful of what we do control. These small tips can have incredible results, so if you keep them in mind, your body will thank you. With these seven healthy habits, you can put yourself on the best course for a long and happy life.
† These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure, or prevent any disease.
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Graham has a degree in film with a focus on screenwriting from the University of California, Santa Cruz. He enjoys learning new things and finding the best, most engaging way to communicate them to a wide audience. Graham appreciates simplicity in life and nutrition, and wants to find the easiest, no-stress ways to stay healthy.
Kalyn is a Registered Dietitian-Nutritionist and a Science & Health Educator with the Medical and Scientific Communications team at Pharmavite. Her experience in the field of nutrition prior to joining Pharmavite has included community and public health education, media dietetics, and clinical practice in the areas of disordered eating, diabetes, women’s health, and general wellness. Kalyn received her Bachelor of Science degree in Nutrition and Dietetics from Arizona State University in Phoenix, Arizona, and completed her dietetic supervised practice in Maricopa County, AZ, with an emphasis on public health. Kalyn is certified in Integrative and Functional Nutrition through the Academy of Nutrition and Dietetics, where she is an active member in addition to memberships in Dietitians in Functional Medicine, Women’s Health Dietitians, and the International Federation of Eating Disorder Dietitians.