If your eyes tend to glaze over at first mention of the latest Health Hack That Will Change Your Life, we can’t really blame you. Although we are literally pros at suggesting said hacks, even we have to admit that it’s good to remember that as nonstop as the news about nutrition, fitness, and overall well-being is, it’s not always as revolutionary as it sounds.
There’s the advice you should probably ignore (looking at you, goop) and the ones that sound good on the surface, but in practice are impossible or simply not worth it. (For example, we don’t care how many times you tell us, we are not going to quit bacon or caffeine.)
At the end of the day, as exciting as advances in research and shiny new workout gear can be, the best advice is the obvious stuff: Eat well, move more, get plenty of sleep, and just do you.
Yes, you’ve probably heard those before, but chances are, you probably still struggle with actually getting to sleep on time or actually eating in a way that makes you feel energized and happy.
So to help you out, we’ve rounded up all of the truly usable nuggets of advice that can help you feel your best every day. In fact, many of these are tips that will make you feel healthier instantly.
No bullshit or impossible advice, we promise. Bonus: it’s all in one place.
1. Eat breakfast.
Let’s start from the beginning: Eating a nutritious morning meal can set you up for a successful, healthy day, giving you the physical and mental energy to tackle all of your before-lunch tasks. (Even the boring tasks — especially the boring ones.)
For the longest-lasting boost, choose a breakfast that pairs carbohydrates with protein, fat, or fiber. This will stop your blood sugar from spiking and dropping as quickly as it would with carbs alone.
Photographed by Danny Kim.
2. Stay hydrated.
More than anything else, your body needs water to stay alive and thrive. It keeps your kidneys functioning properly and your energy levels up. Not getting enough can increase your risk for urinary tract infections and kidney stones. It’s also free, as long as you have access to a faucet. (Take that, $8 green juice.)
How much should you drink? Turns out, the much-touted eight 8-ounce glasses a day rule is an urban legend; the latest science says women should get 91 ounces of fluids (including water from foods and other beverages) a day. That’s a confusing number, so just keep it simple: Drink when you’re thirsty, when you’re exercising and sweating, and throughout the day. You’ll be good to go.
Photographed by Refinery29.
3. Sit (or stand) up straight.
Bad posture is a major problem in our desk-job and smartphone-obsessed culture. Too much sitting and slumping forward can lead to rounded shoulders, stiff necks, and alignment issues from head to toe. (Tight calves, anyone?)
To combat the issue, make sure you have an ergonomically correct workstation where you can stand or sit up straight and look directly ahead — not up or down — at your computer monitor. Hold your phone up when you text, rather than craning your neck down, and get a hands-free earpiece to have phone conversations without scrunching up your head and shoulders to hold it in place. Balancing and strengthening exercises can help, too: Our 30-day challenge can help correct the muscle imbalances that cause bad posture and subsequent back and neck pain.
4. Have sex
Having regular orgasms can be good for your physical and mental health. Sex promotes relaxation and better sleep, eases PMS cramps, and releases powerful hormones that regulate mood and help you bond with other people. Research also suggests that sex (casual sex included, if that’s what you’re in the mood for) is associated with higher self-esteem.
Photographed by Natalia Mantini
5. But please, use protection!
Seriously, use a condom — especially if there’s a chance you or your partner are at risk for STIs (meaning you or your partner have had multiple partners since being tested; more on that in a sec).
They may not be 100% fail-proof, but research shows that condoms really do reduce the risk of unplanned pregnancy, as well as infections like chlamydia, gonorrhea, and HIV. Condoms come in all sizes, textures, and varieties, so familiarize yourself with what works for you and make sure you have one (or more) available for when the moment strikes.
Photographed by Jessica Nash.
6. Get tested for STIs.
Before we hop off the topic of safer sex, here’s an important reminder: If you’ve been sexually active with someone you’re not in an exclusive relationship with, you should be tested for STIs at least once a year. Many people with STIs have no recognizable symptoms, at least at first, and testing is fairly easy: peeing in a cup at your doctor’s office, or occasionally a blood test or cheek swab.
You can even get free or low-test costs at Planned Parenthood centers. If you do have happen to have an STI, it’s better to find out early: Many are treatable or even curable, but can cause serious complications (like infertility) if ignored for too long.
Photographed by: Jessica Nash
7. Masturbate.
Finally, be sure to be having lots of the safest sex of all: masturbation. Getting off alone has many of the same benefits of partnered sex — feel-good hormones, endorphins, orgasms! — but there’s reason to do it even if you’re already plenty busy with your mate. Not only does it help you get in touch (literally) with what you like, research shows it also strengthens pelvic floor muscles, boosting sexual satisfaction at the same time. Other evidence suggests that it can help prevent cervical and urinary tract infections. A study done on men found that masturbation activated the immune system by increasing white blood cell activity.
Photographed by: Winnie Au
8. Give yourself a bedtime and stick to it.
You know how important sleep is, but chances are, you make the same mistake every weekend: sleeping in.
Staying up late and sleeping in the next day can mess with your brain’s internal clock, so your body can’t get used to a regular schedule. That can leave you feeling tired and sleep-deprived all week long. Staying consistent every night — even on Fridays and Saturdays or when deadlines are looming at work — will condition your body to drift off more easily, sleep more soundly, and be more awake during the day.
Photographed by: Refinery29
9. Limit digital light before bed.
Here’s another sleep-hygiene rule you’re probably breaking: Experts recommend staying away from cell phones and computer screens for about an hour before bed, since the blue light they emit can inhibit the production of melatonin, a sleep-inducing hormone.
Read a book, instead, or if you just can’t unplug, download F.lux software that allows you to change your screens’ wavelengths. At the very least, dim your phone’s display at night. If you have an iPhone, switching on Night Shift mode will change its hue automatically.
Photographed by: Refinery29
10. Find a workout you love.
Even the “best” new workout trend isn’t going to do much for you if you try it once and hate it. Neither is signing up for a marathon if you truly don’t like running or buying a gym membership if you’re not going to go. But exercise is important, for both your physical and mental health — so it’s important find a routine you enjoy and are motivated to make progress with. Once you do, you’ll want to keep it up for all the right reasons, instead of feeling obligated because of the wrong ones.
Photographed by Refinery29.
11. Quit dieting.
You know what’s just as counterproductive as a workout you hate? A diet you hate. When you restrict calories or force yourself to follow unnatural food fads, you may lose weight initially. Research shows that the majority of people gain it back, and then some, within a few years. Plus, yo-yo dieting often involves unhealthy weight fluctuations — the kind that are linked to an increased risk of cardiovascular disease, diabetes, and high blood pressure, as well as binge-eating and self-harming behaviors.
If you really want to start eating healthier, ditch the restrictive diet plan and try taking a more intuitive approach by eating more mindfully (without distraction) and listening to your body’s response to foods. For people who have been on the diet train for a while, this can definitely be easier said than done, but don’t get discouraged! We recommend starting here.
Photographed by Fernanda Silva.
12. Eat your veggies.
Instead of counting calories, focus on getting more healthful nutrients into your every day. Eating more vegetables is a good place to start: Adults should be eating two-and-a-half to three cups of veggies a day, says the CDC, but most of us fall short.
Veggies are rich in cancer-fighting antioxidants and are loaded with fiber, which is important for heart health, aids in digestion, helps you feel full, and may even improve your sleep. Eating too much fiber at one time can lead to bloating (especially at first), so if you’re going from zero veggies a day to multiple servings, ramp up your intake gradually.
Photographed by Ingalls.
13. Swap in more whole grains.
Other good sources of fiber are whole-grain products, like whole-wheat bread, brown rice, oatmeal, quinoa, and even popcorn. In one study, people who ate at least 70 grams (about four servings) of whole grains per day had a 23% lower risk of dying from heart disease and a 20% lower risk of dying from cancer compared to those who ate few or none. Adults should get at least 48 grams (about three servings) a day; you can do that by swapping out refined grains — like white bread and pasta — for whole-wheat versions.
Photographed by: Rockie Nolan
14. Limit your drinking to moderate at most.
For women, having a drink a day may have some health benefits; it’s been linked to a reduced risk of diabetes and heart problems, compared to people who don’t drink at all. But studies also suggest that, even at this moderate level, alcohol may increase breast cancer risk. The best advice is still up for debate, but most experts agree that if you do drink, it’s smart to keep it to no more than seven drinks a week and no more than three drinks in one sitting. If you don’t drink, there’s probably no real health-related reason to start.
Photographed by Eric Helgas
15. Wear sunscreen.
Protecting your skin from the sun is about more than preventing wrinkles: It’s one of your best defenses against melanoma, the deadliest type of skin cancer. Melanoma rates have been rising over the last 30 years and it’s become one of the most common cancers among young women; more than 76,000 cases will be diagnosed this year, estimates the American Cancer Society.
The good news? Most cases are preventable — and slathering on sunscreen whenever you spend time outdoors will significantly lower your risk. Choose a broad-spectrum formula with an SPF of 30 or higher and reapply every two hours (more often if you’ve been in the water).
Photographed by: Refinery29
16. Stay away from tanning beds.
Repeat after us: You don’t have to get a sunburn to get skin cancer. In other words, even if you’re only in them for a few minutes, tanning beds — with their super-concentrated UV rays — are not a safe way to get color or develop a “base tan.” (Sorry, there’s no such thing.)
Remember those rising melanoma rates among young women we mentioned? They may have something to do with this seriously unhealthy habit: In one study, women under 30 who regularly used a tanning booth or bed were six times more likely to have been diagnosed with melanoma than those who didn’t tan indoors.
Photographed by Lauren Perlstein
17. Give meditation a try.
Stress is inevitable, so finding healthy ways to manage it is important. Studies show that meditation really works: Some research even suggests that it can change the physical structure of the brain and reduce markers of inflammation in the body. That just won’t help you feel better when anxiety arises — it may actually help you stay healthier and ward off chronic diseases linked to inflammation.
You can start a meditation practice with just five minutes a day; our guided recordings can even walk you through it and help you find your focus.
Photographed by: Winnie Au
18. Breathe.
For those moments when anxiety piles up and starts to feel like too much, simply turn to your breath. It’s one of the best tools you have for bringing stress levels down in moments of sudden stress. It can even be helpful for relieving a panic attack.
Take slow, deep breaths in through your nose and out through your mouth for five minutes (try inhaling and exhaling for five counts each). This will activate your body’s natural calming system, bringing down heart rate and giving you a boost of oxygen to help clear your head and energize your body.
Photographed by: Alexandra Gallivet
19. Don’t sit for too long.
If you sit all day long at work, make sure you’re getting up throughout the day and moving around — even if it’s just walking the hallways every hour or two or taking a quick stroll at lunch. Getting regular exercise during your off hours is even more important when you’ve got a desk job: Research shows that physical activity — ideally an hour a day, but any amount is helpful — can offset many of the harms associated with sedentary work days.
Photographed by: Erin Yamagata
20. Stretch at your desk.
When you can’t get up and walk, break up your workday with some seated yoga stretches: Moves that involve forward bends, mini backbends, and twists can help relieve muscles that are aching or stiff from sitting in the same position all day. They can also provide you with a burst of energy to get through those long afternoon hours.
Photographed by: Alexandra Gallivet
21. And stretch when you get home, too.
Once you’re done at work for the day (and changed into your comfy gym clothes), you can take that stretching to the next level with a restorative routine designed to correct posture, improve mobility, and ward off the type of chronic pain that can be caused by sitting at a desk all day. This full-body sequence tackles all the trouble spots that may be bothering you, from neck rotations down to foot rolls.
Photographed by: Molly Cranna
22. Wear comfortable shoes.
You know that stilettos all day, every day are bad for your feet, and research shows that heels (even as low as two inches) can contribute to back pain. On the other end of the spectrum, flip-flops or ballet flats that offer very little cushion or arch support may not be much better from a healthy-foot standpoint.
No matter what type of footwear you favor, the key is to wear it in moderation. If you rock heels at work, for example, commute in a supportive pair of sandals or sneakers. Don’t switch back and forth between one extreme to the other, though; that can put you at risk for muscle strain and tendon injury in your calves and feet.
Photographed by: Lloyd Stevie
23. Wash your hands the right way.
Sure, we all splash some soap and water on our hands after using the bathroom or before we eat. But research shows that spending a few extra seconds on this simple act can make a real difference. In a recent study, participants who followed the World Health Organization’s step-by-step instructions for hand washing had less residual bacteria on their hands afterward than those who washed using less detailed instructions.
How do you know if your washing is thorough enough? Sing "Happy Birthday" twice. The WHO says that should be enough to wash away all the germs. Carry an alcohol-based hand sanitizer with you, too, for when you can’t get to soap and water.
Photographed by Refinery29.
24. Be social.
Having close relationships with friends doesn’t just keep your calendar full; research suggests those bonds may also boost heart health and protect against chronic diseases like cancer. Spending time with friends can also boost self-esteem and reduce stress hormones, making difficult tasks seem less challenging and unpleasant situations easier to bounce back from.
Experts say fostering new relationships is important, but so is tending to old ones. Be sure to make check-ins, phone dates, and hangouts with your crew a regular occurrence.
Photographed by: Refinery29.
25. Think positive thoughts.
When little things don’t go your way throughout the day — a coffee spill, a missed subway, a disappointing meeting at work — you can either feel bad about it or look at the bright side. Do yourself a favor and choose the latter.
Research suggests that in these situations responding with positive emotions can actually protect your long-term physical and mental health. Experts call this “cultivating everyday resilience” and it’s not hard to do once you make the commitment.
Need some help getting into a positive mindset? Try writing down things you’re grateful for or performing conscious acts of kindness for other people; studies show that both of these can do wonders for stress levels, mood, and your outlook on life.
Photographed by: Refinery29.
26. Be polite.
Doing good deeds for other people will certainly help boost your mood. But if you’re short on time and energy, research also shows that you don’t have to do much at all to reap those mood-boosting benefits. According to one study, even just being polite and friendly with other people — saying hello and holding the door, for example — can help reduce stress levels.
Photographed by: Refinery29.
27. Know your breasts.
Breast self-exams are not recommended by the American Cancer Society, since research has not shown that they increase cancer detection or save lives. (They can also result in unnecessary worry or even false-positive test results.) Still, it’s important to be familiar with your breasts — how they feel — and to report any changes you do notice to your doctor right away. Lumps in your breast tissue can be all kinds of things (and in young women, they’re usually not cancer), but it’s better to be safe than sorry.
Photographed by Lauren Perlstein
28. Don’t douche.
Douching isn’t just unnecessary; it’s downright hazardous to your vaginal health. All those products on pharmacy shelves that tell you otherwise? It’s just marketing. The truth is, the vagina is totally self-cleaning and douching has been shown to disturb its balance of good bacteria — raising your risk for yeast infections and bacterial vaginosis. Plus, if you already have a vaginal infection, douching can spread it to other reproductive organs and can trigger serious complications.
Photographed by Lauren Perlstein
29. Quit smoking.
If you’re a smoker (even a “casual” one), you don’t need us to tell you that it’s damaging your lungs and raising your risk for several chronic diseases. We know you’ve heard it before. But we can encourage you to quit — even if it’s hard, even if you’ve tried before, even if you have to quit again and again before it finally sticks.
Research suggests that you’ll have better success if you involve a counselor, even if it’s just someone on a free quit hotline (1-800-QUIT-NOW) who can talk you through your plan and if you use medication of some sort. Talk to your doctor about your options and don’t give up.
Photographed by Jessica Nash.
30. See your doctor.
You may not need a routine physical every year, especially when you’re in good health. But it’s a good idea to check in with your primary-care doc at least every three years; schedule your visits more often than that if you’re over 40 or are concerned (or even curious) about a specific health issue. Make sure you’re seeing your gynecologist once every one to three years, as well.
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