11. Cut back on caffeine
Caffeine inhibits thyroid function and often masks an underlying hormonal issue, according to Pidich. “If you literally have no energy to get through the day without having coffee in the afternoon, you need to check it out.” Caffeine hurts the teeth, research in rats shows, but it’s not just about stains. It makes the enamel surface rougher, and reduces calcium and phosphorus levels. Also, caffeine may be linked to breast cancer. It lowers the body’s pH levels and cancer grows in an acid environment.
12. Ditch social media
About a fifth of people with social media accounts cannot go more than three hours without checking them, according to the Anxiety and Depression Association of America. You need less screen time. This is especially true for children. “Research has shown that social media increases anxiety and depression among kids,” Pidich said. The constant comparison to others is not healthy.
13. Relax for 20 minutes a day
You absolutely need at least 20 minutes a day to relax or do something you genuinely enjoy, according to Pidich. “It’s best if you meditate because after eight weeks we’ve seen growth in gray matter, which improves learning, memory and emotion regulation.” It’s OK if you don’t want to mediate, but you have to find something that calms you down and make that a daily ritual, Pidich noted.
14. Check your blood pressure regularly
For patients with, or the possibility of, hypertension the biggest concern is that they are not keeping track of their blood pressure, according to Marc Conte-Russian, MD, internal medicine at Northwestern Medicine Central DuPage Hospital. The most accurate blood pressure values are the ones that are checked at a patient’s home, he noted. “Of course, it would be important to check the home cuff regularly to ensure it is well calibrated.”
15. Get a rebounder
Jumping on a rebounder, a mini trampoline, is the most powerful exercise you can do, according to Gioffre. A NASA study has shown that it is 68% more effective than running, he noted. The magnitude of the biological stimuli is greater with jumping on a trampoline than with running, researchers concluded.