Feeling and being healthy in today's world is a challenge because there are so many temptations and risks. Not only is the environment polluted, but it's hard to get as much exercise as you need, and eating the right food is a challenge when there are fast food stores on the corner of every block. Fortunately, some high-reward health interventions can transform how you feel pretty quickly. Here's what they are and what we recommend.
Engage your brain's reward systems
One of the best ways to transform how you feel is to engage your brain's reward systems. For example, you can transform feeling flat and neutral by doing something that produces a positive dopamine-related reward in your system. We're not talking about social media here; we are thinking more about wholesome activities like going out in nature, completing a business project, or gaining social connections. You can also try practising brief acts of kindness; these can also change your brain's neurochemistry pretty quickly.
Replace missing teeth
Replacing a single tooth with an implant is another high-reward intervention you might want to try. These allow you to smile and bite normally, so you can chew your food and continue to maintain your facial structure. If you leave a tooth missing for too long, it can lead to decay in the surrounding teeth, especially if you can't brush the area properly. Getting it fixed and replaced professionally is the best course of action.
Get your morning sunlight
It might sound incredibly simple, but getting your morning sunlight is one of the easiest, low-effort ways to improve how you feel during the day. Morning sunlight helps to regulate your circadian rhythm and allows you to sleep better at night. It also gives you steadier energy and mood throughout the day. It only takes a few minutes, and you can do it if you have a balcony or a back garden, or even when walking to work.
Minimise added sugar
Everyone should know this one by now, but minimising added sugar is one of the most effective interventions out there. It doesn't take much either; you just need to think in terms of whole foods. When you eat a diet that's rich in fruits, proteins, vegetables and fats, the fibre stabilises blood sugar, and it regulates neurotransmitter production. This means that you feel less irritable, and the likelihood of crashes decreases.
Where possible, focus on eating protein and fibre at meals. The ideal food for this is beans or lentils. You also want to eat more greens and colourful produce, and reduce your intake of added sugars and ultra-processed foods. If you can stay hydrated throughout the day as well, then you'll naturally feel better. Having enough liquid in your system gives you the energy you need to thrive.
Engage in post-meal activities
Finally, engage in post-meal activities. These are a great option if you've had a heavy meal at lunch. Going for a walk or hitting the gym during this period prevents you from crashing and wasting time.
No comments: