These 10 Tiny Habits Can Make a Big Difference in Your Health—Starting Today
You've probably read that healthy habits add up to long-term behaviors that can promote overall health. These are little things that people who are healthy do, like drinking 10 glasses of water daily and incorporating at least 30 minutes of exercise into each day. But what if you can't maintain these healthy habits, no matter how hard you try? Maybe these microhabits are more your speed.
To learn how taking some small steps can lead to major payoffs for our health and longevity, we talked to Dr. Annie Fenn, author of The Brain Health Kitchen. It's all in the baby steps!
Yep, it's true. Water really is that important for you. But so many people struggle to drink enough daily or get enough from the food they eat. 'Every part of your body functions more smoothly when well hydrated, especially the brain,' Dr. Fenn says. 'In fact, even mild dehydration can lead to brain fog, fatigue, and problems with short-term memory.'
If you're one of those people who forget to drink water, here's a tip: place a full glass of water at your bedside at night. Sure, you can take a sip in the middle of the night if you wake up, but drink up the rest of the glass when your alarm goes off. Starting your morning with a glass of water helps you get a leg up on the day, which will help you attack the other microhabits on your list.
According to Dr. Fenn, berries are a neuroprotective fruit proven to support memory and thinking skills as you age. Berries fight oxidative stress and neuroinflammation (inflammation in the central nervous system), and studies have long supported the fruit's ability to stave off cognitive decline. Blueberries are rich in anthocyanins, a phytonutrient that provides their deep blue color and provides a big health boost. In addition to brain health, anthocyanins are also linked to reduced risk of heart disease. You don't need to pop an entire cup at once; sprinkle some over your morning cereal and then add the rest to your afternoon bowl of yogurt.
A scroll through your social media feed can make you feel like the laziest person in the room, with everyone posting their gym selfies. But don't discount the power of a simple walk when it comes to health benefits. 'Walking after a meal has the power to stabilize blood sugar, a boon for metabolic health,' Dr. Fenn says. 'For additional benefit, make it a tech-free 'brain break'—leave your earbuds and phone behind.'
Need another reason to lace up your shoes? A 2024 study conducted at the University of Leicester found that the equivalent of a 10-minute daily brisk walk for inactive folks over 60 was linked to an extra year of life in women and 1.4 added years in men. The study also found that longer and more intense activity can add even more years to your lifespan.
Packed with healthy monounsaturated fats and vitamin E, nuts help protect both the heart and brain. Including a variety of nuts and nut butter in your diet is a smart way to ensure you're getting plant protein, minerals like zinc and selenium, fiber, and healthy fats. More specifically, walnuts are a great snack to add to your rotation if you're just starting to incorporate nuts. Research shows that eating five (one ounce) servings of walnuts weekly can lower your risk of death overall by 14%, while reducing your risk of cardiovascular disease by 25%.
You've probably heard that prolonged sitting is the new smoking. It's true–sitting is bad for your health for a myriad of reasons. But what do you do if you have a job that requires you to sit or drive for prolonged periods of time?
Dr. Fenn points out recent research from Columbia University that shows you can reverse the downside of being sedentary by adding five minutes of light activity for each half hour of sitting. The researchers were actually looking to find how little exercise would be beneficial for people who sit for extended periods. The study determined that a five minute walking break every half hour helps to offset the negative aspects of sitting. Set a reminder on your phone to help you get up regularly—a desk treadmill is another tool to help you get those mini walks in.
Starting a meditation practice can feel daunting. I've tried and failed several times to incorporate meditation into my wellness routine because it just feels like another 'to-do' on my never-ending list. But Fenn insists that just five minutes of this mindfulness practice can boost mood, calm the nervous system, and help the brain focus.
Though it can feel impossible to make time for one more thing, free apps like Aura and Insight Timer can help you get it done. Feeling aimless? Try a guided meditation with a specific theme, like stress relief or a dopamine boost. Over time, you can increase the duration of your sessions, which can provide additional benefits for your brain and outlook.
We've all read that stimulating your brain is important as we age. Games help us retain our memory and are great for neuroplasticity, the brain's ability to reorganize itself by forming new connections. Fenn asserts that your noggin truly loves a good workout, and suggests choosing one that feels both challenging and fun can make this task more appealing. You may just need to experiment a bit. The New York Times Connections is a quick word-grouping game that I can knock out in about 10 minutes or less. Other games like Colordle may be more interesting for artsy folks. And of course, The Times' Wordle has become a new classic for anyone who wants to challenge their brain.
We are in the midst of a loneliness epidemic, especially among parents, which can lead to depression, dementia, stroke, anxiety, and even heart disease. Daily contact with friends and family does more than brighten up your day, Dr. Fenn says. In fact, people tend to live healthier, longer lives when they have strong social connections.
Sometimes it feels like we just don't have the time to call our best friend or sister to catch up, but it's easier to justify that half-hour gabfest when you know it's literally adding years to your life.
Rich in both fiber and plant protein, beans are undoubtedly one of the healthiest foods on the planet. Eating just one half-cup of beans weekly, or half a cup three times a week, is linked to reducing the risk of heart disease while keeping blood sugar, cholesterol, and blood pressure in check. Toss black beans into your salad at lunch, include black-eyed peas in your burrito, snack on edamame, or blend garbanzos into a creamy dip. You can even incorporate beans into brownies—yum!
Even with dinosaur time, the veggie-eating hack that recently went viral, many of us still struggle to get our leafy greens. Whether it's the bitter flavor of greens like kale, spinach, and collards, or the lack of time to prepare them, very few of us are eating enough.
I go with pre-washed greens because I'll actually eat them that way. But however you can do it, just add more! A study done at Tufts on people in their 80s found that consuming just one cup of leafy greens daily is linked to slower cognitive decline. And those who ate the most were approximately 11 years cognitively younger than their non-green-eating peers. Sign me up for your biggest salad, please!
Whether you start your microhabit revolution with a call to your college roommate or a five-minute meditation, know that every little bit does count. Getting healthier isn't about perfection—it's about consistency. Here's to the little things adding up to big rewards!
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Yahoo
5 minutes ago
- Yahoo
These 10 Tiny Habits Can Make a Big Difference in Your Health—Starting Today
You've probably read that healthy habits add up to long-term behaviors that can promote overall health. These are little things that people who are healthy do, like drinking 10 glasses of water daily and incorporating at least 30 minutes of exercise into each day. But what if you can't maintain these healthy habits, no matter how hard you try? Maybe these microhabits are more your speed. To learn how taking some small steps can lead to major payoffs for our health and longevity, we talked to Dr. Annie Fenn, author of The Brain Health Kitchen. It's all in the baby steps! Yep, it's true. Water really is that important for you. But so many people struggle to drink enough daily or get enough from the food they eat. 'Every part of your body functions more smoothly when well hydrated, especially the brain,' Dr. Fenn says. 'In fact, even mild dehydration can lead to brain fog, fatigue, and problems with short-term memory.' If you're one of those people who forget to drink water, here's a tip: place a full glass of water at your bedside at night. Sure, you can take a sip in the middle of the night if you wake up, but drink up the rest of the glass when your alarm goes off. Starting your morning with a glass of water helps you get a leg up on the day, which will help you attack the other microhabits on your list. According to Dr. Fenn, berries are a neuroprotective fruit proven to support memory and thinking skills as you age. Berries fight oxidative stress and neuroinflammation (inflammation in the central nervous system), and studies have long supported the fruit's ability to stave off cognitive decline. Blueberries are rich in anthocyanins, a phytonutrient that provides their deep blue color and provides a big health boost. In addition to brain health, anthocyanins are also linked to reduced risk of heart disease. You don't need to pop an entire cup at once; sprinkle some over your morning cereal and then add the rest to your afternoon bowl of yogurt. A scroll through your social media feed can make you feel like the laziest person in the room, with everyone posting their gym selfies. But don't discount the power of a simple walk when it comes to health benefits. 'Walking after a meal has the power to stabilize blood sugar, a boon for metabolic health,' Dr. Fenn says. 'For additional benefit, make it a tech-free 'brain break'—leave your earbuds and phone behind.' Need another reason to lace up your shoes? A 2024 study conducted at the University of Leicester found that the equivalent of a 10-minute daily brisk walk for inactive folks over 60 was linked to an extra year of life in women and 1.4 added years in men. The study also found that longer and more intense activity can add even more years to your lifespan. Packed with healthy monounsaturated fats and vitamin E, nuts help protect both the heart and brain. Including a variety of nuts and nut butter in your diet is a smart way to ensure you're getting plant protein, minerals like zinc and selenium, fiber, and healthy fats. More specifically, walnuts are a great snack to add to your rotation if you're just starting to incorporate nuts. Research shows that eating five (one ounce) servings of walnuts weekly can lower your risk of death overall by 14%, while reducing your risk of cardiovascular disease by 25%. You've probably heard that prolonged sitting is the new smoking. It's true–sitting is bad for your health for a myriad of reasons. But what do you do if you have a job that requires you to sit or drive for prolonged periods of time? Dr. Fenn points out recent research from Columbia University that shows you can reverse the downside of being sedentary by adding five minutes of light activity for each half hour of sitting. The researchers were actually looking to find how little exercise would be beneficial for people who sit for extended periods. The study determined that a five minute walking break every half hour helps to offset the negative aspects of sitting. Set a reminder on your phone to help you get up regularly—a desk treadmill is another tool to help you get those mini walks in. Starting a meditation practice can feel daunting. I've tried and failed several times to incorporate meditation into my wellness routine because it just feels like another 'to-do' on my never-ending list. But Fenn insists that just five minutes of this mindfulness practice can boost mood, calm the nervous system, and help the brain focus. Though it can feel impossible to make time for one more thing, free apps like Aura and Insight Timer can help you get it done. Feeling aimless? Try a guided meditation with a specific theme, like stress relief or a dopamine boost. Over time, you can increase the duration of your sessions, which can provide additional benefits for your brain and outlook. We've all read that stimulating your brain is important as we age. Games help us retain our memory and are great for neuroplasticity, the brain's ability to reorganize itself by forming new connections. Fenn asserts that your noggin truly loves a good workout, and suggests choosing one that feels both challenging and fun can make this task more appealing. You may just need to experiment a bit. The New York Times Connections is a quick word-grouping game that I can knock out in about 10 minutes or less. Other games like Colordle may be more interesting for artsy folks. And of course, The Times' Wordle has become a new classic for anyone who wants to challenge their brain. We are in the midst of a loneliness epidemic, especially among parents, which can lead to depression, dementia, stroke, anxiety, and even heart disease. Daily contact with friends and family does more than brighten up your day, Dr. Fenn says. In fact, people tend to live healthier, longer lives when they have strong social connections. Sometimes it feels like we just don't have the time to call our best friend or sister to catch up, but it's easier to justify that half-hour gabfest when you know it's literally adding years to your life. Rich in both fiber and plant protein, beans are undoubtedly one of the healthiest foods on the planet. Eating just one half-cup of beans weekly, or half a cup three times a week, is linked to reducing the risk of heart disease while keeping blood sugar, cholesterol, and blood pressure in check. Toss black beans into your salad at lunch, include black-eyed peas in your burrito, snack on edamame, or blend garbanzos into a creamy dip. You can even incorporate beans into brownies—yum! Even with dinosaur time, the veggie-eating hack that recently went viral, many of us still struggle to get our leafy greens. Whether it's the bitter flavor of greens like kale, spinach, and collards, or the lack of time to prepare them, very few of us are eating enough. I go with pre-washed greens because I'll actually eat them that way. But however you can do it, just add more! A study done at Tufts on people in their 80s found that consuming just one cup of leafy greens daily is linked to slower cognitive decline. And those who ate the most were approximately 11 years cognitively younger than their non-green-eating peers. Sign me up for your biggest salad, please! Whether you start your microhabit revolution with a call to your college roommate or a five-minute meditation, know that every little bit does count. Getting healthier isn't about perfection—it's about consistency. Here's to the little things adding up to big rewards! Read the original article on Real Simple
CNN
40 minutes ago
- CNN
BMI is BAD, a new study suggests. Here's a better way to measure weight
Food & health WellnessFacebookTweetLink Follow When it comes to measuring weight, BMI is the acronym everyone loves to hate. Health professionals have long used body mass index as a quick screening tool to fast-track certain patients into a 'code red' management plan — people whose weight puts them in danger of future health problems. The issue is that BMI measures health risk by calculating height and weight. However, muscle and bone weigh more than fat, so BMI measurements can overestimate the danger for people with a muscular build or a larger frame. Conversely, BMI can underestimate health concerns in older adults and anyone who has lost muscle, according to the Harvard T.H. Chan School of Public Health in Boston. Now, authors of a new study say a different approach to weight measurement may be a more accurate way to predict future health issues. Bioelectrical impedance analysis, or BIA, uses undetectable electric currents to measure not only the percentage of body fat but also lean muscle mass and water weight. The technology works like this: You stand on metal plates on the machine while holding your hands or thumbs on another metal attachment held away from the body. Once started, the machine sends a weak electrical current through the body. Body fat, muscle and bone all have different electrical conductivity, so the machine uses algorithms to determine lean muscle mass, body fat percentage and water weight. 'We found body-fat percentage to be a stronger predictor of 15-year mortality risk in adults between the ages of 20 and 49 than BMI,' said Arch Mainous III, lead author of the study published Tuesday in the journal Annals of Family Medicine. When it came to deaths from heart disease, people with high body fat as measured by BIA were 262% times more likely to die than people who had a healthy percentage of body fat, said Mainous, a professor and vice chair of research in community health and family medicine at the University of Florida School of Medicine. 'Now remember, using BMI did not flag any risk at all in this younger population, which isn't one we typically consider to be at high risk for heart disease,' said senior author Dr. Frank Orlando, a clinical associate professor of community health and family medicine at University of Florida Health. 'Think of the interventions we can do to keep them healthy when we know this early. I think it's a game-changer for how we should look at body composition,' Orlando said. BMI is measured by dividing your weight by the square of your height. (If you are mathematically challenged like I am, the National Institutes of Health has a free calculator.) In BMI world, a body mass between 18.5 and 24.9 is a healthy weight, between 25 and 29.9 is overweight, between 30 and 34.9 is obese, between 35 and 39.9 is class 2 obesity, and anything greater than 40 is 'severe' or class 3 obesity. People are considered underweight if their BMI is lower than 18.5. Using BMI to measure health risk works — on a population level. Countless studies have shown that a greater BMI really does correlate with developing chronic diseases of all kinds — cancer, heart disease, type 2 diabetes, kidney and liver disease, and more. Where BMI fails is at the patient level. Imagine a patient who is 'skinny fat' — thin on the outside but riddled with globs of fat wrapped around major organs on the inside. Your BMI would be fine even though your health was at risk. 'Those people are more likely to have nonalcoholic fatty liver disease, more likely to have elevated glucose, more likely to have elevated blood pressure, and more likely to have inflammation in general,' Mainous said. All of these health issues can be treated, stopped and in some cases even reversed if caught early enough, he added. While doctors are aware of the issues with BMI, many prefer it 'because it is cheap and easily put into practice,' Mainous said. 'They'd like to use a more direct measurement such as a DEXA scan, but those cost too much and are not widely available, so everyone falls back to the indirect measure of BMI.' DEXA stands for dual-energy X-ray absorptiometry and is the gold standard for body mass analysis. Such machines can cost between $45,000 and $80,000, so patients typically travel to a hospital or specialty center to get the scan, Orlando said. The cost to the patient can easily be $400 to $500 per scan, he said. 'However, we found the newer versions of bioelectrical impedance are pretty accurate, giving some valid and reliable results,' Orlando said. One note — at-home based bioelectrical impedance products are not nearly as accurate, said Dr. Andrew Freeman, director of cardiovascular prevention and wellness at National Jewish Health in Denver. 'They can be affected a lot by how much body fluid you have, how hydrated you are,' said Freeman, who was not involved with the new research. 'At-home measurements will only give a ballpark — the clinic-based machines are more precise.' The new study analyzed data on 4,252 men and women who participated in the 1999 to 2004 federal survey called NHANES, or the National Health and Nutrition Examination Survey, a yearly checkup of the nation's health. Technicians measured each person's body composition, including height, weight and waist circumference. In addition, all participants underwent a clinic-based bioelectrical impedance analysis, which measures the body's resistance to electrical currents. Researchers then compared that data with the National Death Index through 2019 to see how many people died. After adjusting for age, race and poverty status, the study found a BMI that labeled someone as obese was not associated with a statistically significant higher risk of death from any cause, when compared with those in healthy BMI range. People with high body fat as measured by bioimpedance analysis, however, were 78% more likely to die from any cause, Mainous said. Measuring waist circumference was also helpful, but not as accurate as body mass. Add that to the 262% higher chance of dying from heart disease found by the study, and it's a no-brainer for doctors to use bioelectrical impedance analysis on patients, Orlando said. 'Let's face it, the magnitude of risk this study shows is enormous,' Freeman said. 'It's scary to think that we may have been using a surrogate — BMI — that may not have been all that accurate over the years.' The study shows how better weight measurements could easily become personalized medicine, Freeman added. 'Imagine you came into your doctor's office,' he said. 'They provided your body fat percentage and an individualized risk assessment. They talked to you about exercise and other lifestyle changes and referred you to a nutritionist. 'They gave you an opportunity to make these changes, and then if needed, helped you out with medication. If the medical profession did this and were able to save many more lives, that would be amazing.' Get inspired by a weekly roundup on living well, made simple. Sign up for CNN's Life, But Better newsletter for information and tools designed to improve your well-being.
Forbes
an hour ago
- Forbes
The One Big Beautiful Bill To MAHA: Drop Dead
Proposed cuts to Medicaid, SNAP and WIC will hurt lower-income families. CQ-Roll Call, Inc via Getty Images While its opinions on vaccines may be controversial, a big part of the Make Americans Healthy Again (MAHA) Commission's mission is noble: improve the health of Americans, especially children, by steering diets more toward whole grains, fruits, vegetables, and lean proteins. But as they prepare to tell Americans what they should eat, Congress is simultaneously throwing health out the window and guaranteeing that millions of lower-income families – those who have the most health issues - won't be able to afford to eat healthier. The so-called 'One Big Beautiful Bill' now moving through the Senate proposes sharp cuts to SNAP (food stamps), WIC (Women, Infants, and Children) and Medicaid—programs that are lifelines for low-income families. The contradiction is glaring: How can one branch of government promote healthier eating while another branch strips away the supports that make that possible? SNAP, WIC and Medicaid are foundational pillars of nutritional and health security for lower-income families. SNAP helps households stretch limited budgets to afford groceries, especially fruits, vegetables, dairy, and protein-rich foods recommended in the Dietary Guidelines. The House Republican bill would cut benefits by almost $300 billion through 2034, or roughly 30% according to the Congressional Budget Office (CBO). More than 2 million children will lose some or all of the food assistance necessary to help their families buy groceries. WIC provides food and nutritional assistance for pregnant women, infants, and young children at crucial stages of growth and development. Georgia Machell, president and CEO of the National WIC Association, noted that by cutting WIC's Cash Value Benefits (CVB) for fruits and vegetables by two-thirds, healthy food becomes out of reach for low-income moms and young children who face nutritional risk. 'Under this proposal, breastfeeding mothers would see their monthly benefits plummet from $54 to just $13, while young children's benefits would drop from $27 to $10,' she stated. Medicaid ensures access to preventive care, pediatric services, and nutrition counseling that helps families make healthier choices and manage chronic conditions. The CBO estimates that the bill would cut federal Medicaid spending by almost $800 billion over ten years and 10.3 million fewer people would be enrolled in Medicaid by 2034. The Senate version of the bill is expected to be even more draconian, potentially leading to increased numbers of uninsured Americans. These reductions can increase food insecurity, making it more difficult for people to afford nutritious food and sustain their health. This is more than a moral paradox. It's a political blunder that risks alienating the very voters both parties claim to champion. I wrote an article in not long ago about how affordable food has more power to sway voters than tariffs or slogans. Food security is tangible. It hits home at every meal. Voters may tolerate gridlock in Washington, but when their grocery bills rise or their ability to feed their kids is threatened, the political consequences can be swift. Witness how the price of eggs became a rallying cry in the 2024 election. The new Dietary Guidelines coming out of MAHA will likely emphasize reducing childhood obesity, which disproportionately affects lower-income families. These same families also have the highest rates of food insecurity. SNAP and WIC are not luxuries: they're the only way these families can afford milk, eggs, whole grains, and fresh produce in the first place. Medicaid provides the preventive care and nutrition counseling that could turn those guidelines from aspiration into action. Cut these programs, and we widen the gap between what families should eat and what they can eat. The economic logic is flawed as well. Food insecurity is linked to higher rates of chronic disease, developmental delays in children, and greater reliance on emergency health services. Medicaid and SNAP aren't just social programs—they're long-term investments in public health and economic stability. Gutting them might reduce immediate federal spending, but it guarantees ballooning healthcare costs and reduced workforce productivity in the years to come. For example, obesity costs about $173 billion per year today according to the CDC. It will only get worse. Here are three ways to make MAHA a reality: Expand SNAP eligibility to include struggling working families just above the poverty line . These are the Americans who earn too much to qualify for assistance but too little to consistently afford nutritious foods. They often work multiple jobs, live paycheck to paycheck, and face the same barriers to healthy eating as those officially below the poverty threshold. Expanding SNAP would help these families bridge the gap between dietary guidelines and actual eating patterns. . These are the Americans who earn too much to qualify for assistance but too little to consistently afford nutritious foods. They often work multiple jobs, live paycheck to paycheck, and face the same barriers to healthy eating as those officially below the poverty threshold. Expanding SNAP would help these families bridge the gap between dietary guidelines and actual eating patterns. Recognize food policy as a voter issue, not just a health issue . Affordable food is political currency. When families see that government policies help them feed their children better, they reward that leadership. When they see those policies fail, or worse, make their lives more difficult, they respond at the ballot box. . Affordable food is political currency. When families see that government policies help them feed their children better, they reward that leadership. When they see those policies fail, or worse, make their lives more difficult, they respond at the ballot box. Lawmakers should stop pretending nutrition policy can succeed without social policy alignment. We can't ask families to feed their kids whole grains and fresh fruit while stripping away the programs that put those foods within reach. It's a hollow promise that is likely to backfire. If government is serious about MAHA, it must align its policies with its stated aspirations. Health & Human Services' Dietary Guidelines are important, but they can't work in isolation. It's time for lawmakers to match nutrition goals with real-world supports - and to recognize that the health of our nation and the political health of our democracy may depend on it.
