I have been writing about health and testing wellness products for more than three years but I'm not an expert in every field. No one can know it all. That's why I tapped experts in a variety of health and wellness fields to bring you the best tips. While it is impossible to do everything "right" for your health, here are a few simple hacks, habits and lifestyle changes to keep in mind for your overall well-being.
Boost your brain health in your sleep
It turns out that taking care of your brain is as easy as getting enough quality sleep at night. Dr. Sanam Hafeez, an NYC-based licensed neuropsychologist and director of Comprehend the Mind, says "lack of sufficient sleep over time damages cognitive functions such as decision-making, concentration and problem-solving abilities." Poor sleep also increases stress levels and moodiness. Hafeez says that this state can lead to "increased susceptibility to mental health disorders like anxiety and depression."
In contrast, consistent quality sleep boosts the immune system and helps to decrease "heart disease risk and long-lasting cognitive deterioration [such as] Alzheimer's disease. The accumulation of toxic proteins, such as beta-amyloid, occurs in the brain during poor sleep, which enhances the risk of neurodegenerative diseases," she says. Dr. Hafeez recommends 7 to 9 uninterrupted hours of sleep each night and a consistent sleep schedule -- even on the weekends.
Read more: Here's How to Tell Your Brain Is Begging You to Sleep More
Never bend, lift and twist all at once
Back injuries can happen to anyone but they can be preventable. If you're attempting to lift an extremely heavy item, it is important to have the right posture. Dr. Arthur L. Jenkins III, a board-certified neurosurgeon specializing in complex spinal neurosurgery and the founder of Jenkins Neurospine, encourages everyone to protect their backs and avoid injuries by using their legs. "Face what you're lifting and shift your feet. Your legs are four times stronger than your back muscles," he says.
Get your vaccines
Vaccines are vital for boosting your body's defenses against germs and viruses. While there are other ways to prevent yourself from getting sick, such as regularly washing your hands, getting enough sleep and eating healthful foods, Dr. Purvi Parikh, adult and pediatric allergist and immunologist with Allergy & Asthma Network, says that "the single best immune booster that [she] can recommend as an immunologist is a vaccine." Vaccines are "the only intervention that makes your immune system stronger within weeks." While she also recommends good personal hygiene, sleep and nutrition, these lifestyle changes can take weeks to months to boost the immune system and it still "doesn't immunize you against specific infections."
Read more: If You've Been Vaccinated for Measles, Do You Need an MMR Booster?
Even if you have acne, you still need moisturizer
Skin conditions, such as acne or irritation, can affect all people. Catie Boucher, DCNP, FNP-C, who is board certified in dermatology and family medicine and founded SavvyDerm, has been working in dermatology for 13 years. She has one piece of advice for anyone with acne: "Do not skip your moisturizer or any barrier-supporting products in your daily regimen."
As someone who has dealt with acne flare-ups, I, too, am guilty of believing that I didn't need a moisturizer. However, even if you have oily, acne-prone skin, "barrier function is essential to healthy skin across the board and an impaired barrier can negatively impact acne," says Boucher. "I understand why patients might worry that moisturizers could clog pores or worsen inflammation but skipping this step can make things significantly worse." Boucher urges patients that while they may focus on exfoliation and cell turnover, "barrier repair is just as crucial -- if not more so."
Go on more outdoor walks
Dr. Amy Shah, a double board-certified physician and gut health expert, encourages everyone to "start incorporating more walks in [their] daily routine." She gives out extra credit if your walk is outside. Spending time outside daily increases your vitamin D levels and can decrease your cortisol levels. Additionally, nature walks have been proven to reduce anxiety. Walking outdoors "is such a simple thing but research has shown just how impactful it can be for your gut, brain and overall health," Shah said.
Managing your blood sugar
If you have diabetes, you know that no two days are alike. Amy Kimberlain, a certified diabetes care and education specialist and a spokeswoman for the Academy of Nutrition and Dietetics, wishes more people realize that it's important to understand how to address their blood sugar management. "Each person's management plan is individualized and what works for one person may not work for someone else," she says. "Therefore, it's important to learn more about yourself and how best to manage or 'ride' the sugar wave [of] your diabetes."
Kimberlain describes blood sugar as a wave because it rises and falls throughout the day. "Blood sugar levels fluctuate throughout the day based on many factors -- food, activity, stress, sleep, illness, hydration and even hormones. Sometimes, despite doing everything by the book, your numbers may still surprise you," she says. Instead of trying to be perfect each day, make changes accordingly. Kimberlain urges patients to "track patterns, stay flexible, work with your care team, listen to your body [and] stay curious, not judgmental."
Don't even think of skipping the SPF
Sunscreen is skin care. If it isn't already in your daily routine, it should be. "The two biggest factors in great skin [is] sun protection and good genes -- but only one is in your control," says Liliana Lopez, co-founder of Health and Wellness with HBOT. You are probably the envy of your friends if good skin is already in your DNA. Your genes largely determine how your skin ages, but "daily sun protection is the ultimate equalizer. UV exposure is the No. 1 cause of premature aging, hyperpigmentation and collagen breakdown. A high-quality, broad-spectrum SPF, paired with antioxidant-rich skin care, can help counteract damage and keep skin youthful for decades," Lopez says.
Focus on protein and fiber rather than calories
When trying to lose weight or make more healthful eating choices, it is easy to get caught up in calories rather than the actual food. However, Angel Planells, registered dietitian nutritionist and a national media spokesman for the Academy of Nutrition and Dietetics, says to "focus on protein and fiber for satiety, not just calorie counting." If you want weight loss or food choices to be successful in the long-term, Planells says that the quality of the foods you eat is just as important, if not more so. "Protein and fiber are the two key nutrients that help control hunger, support metabolism and promote sustainable weight loss or maintenance," he says. In addition to supporting good blood sugar control and energy levels, eating the right amount of protein and fiber helps slow digestion, regulate hunger hormones and make us feel full. Planells suggests "lean proteins like chicken, fish, eggs, tofu and Greek yogurt at every meal [and] fiber-rich foods like non-starchy vegetables, nuts, seeds and avocados."
You have the power to decrease your risk of heart disease
Cardiovascular disease remains the top cause of death in the US. Fortunately, some risk factors are preventable. "One of the most effective ways of preventing cardiovascular risk factors such as hypertension, diabetes and high cholesterol is prioritizing heart-healthy nutrition," says Dr. Marianela Areces, medical director, cardiologist and educator at Pritikin Longevity Center. This includes ensuring your diet is packed with fruits, vegetables, whole grains, healthy fats and lean proteins. "Incorporating a plant-forward approach with more plant-based foods, reducing processed foods and choosing lean proteins has been proven to significantly reduce cardiovascular risk factors [and] choosing healthy fats, like those in nuts, seeds and olive oil, supports heart health by reducing inflammation," Areces says.
Eat the rainbow
Vanessa King, a clinical nutrition manager for Queen's Health System in Honolulu and a spokeswoman for the Academy of Nutrition and Dietetics, isn't talking about Skittles when she says to eat the rainbow. "Instead of counting macros, calories and grams, count the colors of fruits and vegetables on your plate. The more, the better," she says. Think of colorful vegetables such as red and yellow bell peppers, carrots, zucchini and celery, and vibrant fruits such as pineapples, blueberries, plums and watermelon. King says that you don't have to stick to just colorful fruits and vegetables. "Be even more adventurous and add colorful whole grains like purple rice and red quinoa," she suggests. "The more color, the more vitamins, minerals, phytonutrients and compounds found in foods that have health-promoting benefits."
Dental care is self-care
I think we can all agree that flossing and taking the time to care for our oral health can sometimes feel like a chore. Dr. Erin Fraundorf, an orthodontist and the founder of BOCA Orthodontic and Whitening Studio, wishes more people would shift their perspective. "There's no reason smile care can't be self-care," she says. "If you approach your oral care daily routine through a lens of luxury, relaxation and peace, it can transform your experience and make it something you genuinely look forward to. This mindset shift can make a world of difference in how consistently and thoroughly you take care of your teeth," Fraundorf says.
In addition to having a new mindset, she suggests a dental routine that includes an electric toothbrush with a soft bristle head, manual floss, water flosser, tongue scraper and mouthwash. As always, brush twice daily, for at least two minutes and "extra credit if you brush a third or fourth time." However, you should never brush "immediately after eating, as it can cause enamel breakdown from the acids," she says. You should scrape your tongue and gargle mouthwash at least once daily. Flossing once a day is also important "because it removes plaque and food particles between your teeth and along the gumline -- areas your toothbrush can't reach." You can use a water flosser to get anything manual floss missed, including cleaning between your gums and cheeks.