These 10 Tiny Habits Can Make a Big Difference in Your Health—Starting Today

Yahoo

24-06-2025

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