It’s no secret healthy habits are important and necessary for a life of well-being. But according to theGallup-Sharecare Well-being Index，在2017年，尽管获得健康服务的机会比以往任何时候都要多，但美国人的健康状况仍然很差。
Remember, however, that health and wellness is not just about weight or blood work. It incorporates all aspects of a person including mental, emotional, spiritual and physical elements. For some, improving healthy living seems overwhelming, complicated or too hard to work into a busy life, but it helps to take the pressure off by breaking it down to small things and incremental change.
幸运的是，实现更好的健康状态可能比您想象的要容易。研究发现了几项易于实施，愉快且有效地改善整体健康和健康的活动。这些想法甚至可能让您说“我可以完全做到这一点。”
笑一点
When was the last time you had a really good laugh? Purposely looking for fun and laughter in your day might feel indulgent, but it’s actually very important.研究人员发现“humor is not only entertaining, it’s replenishing.” It’s so powerful, in fact, it can positively impact personal persistence, whether at work, in fitness, achieving a goal or in any personal situation.
Humor is vital for recovery in the everyday stress of life. Next time you are tackling an intense project at work, schedule a laugh break by watching a funny YouTube video or a family video. You may find you return to your work refreshed and ready for the next challenge.
如果锻炼更像是琐事或您的动力缺乏（在某个时候发生的），那么幽默可能是帮助您坚持下去的秘密武器。与其在锻炼过程中听音乐，不如尝试一个有趣的播客。就我个人而言，我一直在听流行音乐和it truly makes the time fly because I’m laughing so hard.
STAY HYDRATED
我们都知道饮用水对您的身体有益，但也可以改变您的前景。Researchsuggests that when you are even mildly dehydrated, you might experience more fatigue, feelings of depression, anger and confusion than when properly hydrated. Simply staying hydrated throughout the day can help you feel more energized, positive and clear-headed.
知道您是否有水合的最好的快速参考方法之一是尿液的颜色。浅黄色至清除是理想的选择，意味着您可能已经充分水合了。如果您的尿液是黑暗的或最后一次饮料的气味，请说咖啡，是时候喝一些纯水了。
每天吃蓝色
在理想的世界中，我们每天的目标是7-11份蔬菜和水果（建议降低癌症风险），但是，我们大多数人甚至没有至少五份五份。那就是史诗般的和so-darn-simple-to-to-to-to-to-to-to blueberry进来的地方。
除了洗涤外，蓝莓还需要零准备工作，使其易于在任何餐点或简单的小吃中添加，尤其是在旅途中。它们也是纤维的良好来源，可帮助您感到饱满并保持规律。此外，目前正在研究蓝莓对心血管健康，胰岛素反应，脑部健康，癌症研究和肠道微生物组的影响。因此，尽管目前有限制证据，但蓝莓提供了一种无忧的饮食方式，可以为您的整个健康工作。
PAUSE AND BREATHE
We all probably know it’s good to take a deep breath when we’re stressed, but you might not realize just how powerful the effect can be.Research现在，暗示深呼吸可以使您的大脑受益，并实际上可以翻转身体的操作系统。
Specifically, deep breathing for 5–9 minutes has been shown to actually change your brain waves, shifting your body from the sympathetic (fight or flight) system to the parasympathetic system (a restorative response). This could mean you are able to think more clearly and stay grounded in the face of stressful situations.
如果安静地坐着呼吸似乎是一项不可能的任务，请让技术为您提供帮助。类似的应用The Breathing App和呼吸区count breaths for you or enableDeep Breathon Alexa to guide you through. To ensure the best, most efficient experience, turn your mobile phone to “do not disturb” and silence your computer. Take this one step further by scheduling a breathing break in your day to help manage stress. A great time to do this might be right before you head home for the day or pick up your kids.
成为助行器
在您的一天中纳入更多的运动对于您的健康和健康很重要，但并非总是需要强烈的有效。实际上，在沉迷于任何东西之前先步行一会儿可能是一种有用的策略，可以使自己做出更好的选择。一个study发现步行15分钟有助于减轻食物的渴望，并减少了与他们相关的一些压力。
Make your walk even more impactful by going with a friend and talking. Regular group walks, even those considered “low intensity” have been effective at改善健康的许多方面including lower blood pressure, better cholesterol and lower risk of depression.
READ MORE >科学说：短暂的运动可以帮助您寿命更长
这些策略对您来说是否可行？选择本周实施的一个，并在生活中培养更高的健康状态。
