Taking care of your wellbeing is one of the best things you can do in life. By adopting a few simple practises you can prevent a myriad of health concerns, and be around for a very long time. However, Sara Reistad-Long, MA, 2011/2012 Robert Wood Johnson Foundation Fellow in Health and Science Journalism, notes that wellness is not something you can achieve overnight. ‘Getting healthier is a marathon, not a sprint,’ the former Elle Magazine health contributor explains. ‘It’s the result of hundreds of little decisions that we make over the long haul—eating a green salad every day, running three times a week, choosing yoga over wine (most nights, anyway).’
Still, everyone wants a few quick and easy tips to boost their physical and mental wellness, so here are a few of the best, scientifically proven ways to help you do exactly that:
1. Smile more: A cheeky grin isn’t just a sign that you’re already happy; it can also bring about happiness. According to Harvard psychologist Jeff Brown, author of Chicken Soup for the Soul: Think Positive for Great Health, ‘Smiling can jump-start the process of happiness. When you smile, you trigger a psychological and neurobiological alignment with positive emotions, and that can lead to healthier living.’ This has been backed up by a recent study published in the journal Psychological Science, in which stress was induced in 170 students. The students were asked to perform a dexterity test and then plunge a hand into ice water, which stressed the participants and raised their heart rates. However, when the students were asked to smile during these tasks, their heart rates returned to normal levels more quickly after they recovered from the stress. This was especially the case with students who broke into a “Duchenne smile” (the type of smile that engages the eyes and the mouth).
2. Cope with your morning commute better: A study in The Scandinavian Journal of Economics has shown that, if your commute is longer than 22 minutes each way, it may be having a negative effect on your wellbeing. However, that is not to say that you can’t fight back. Andrew Weil, M.D., the author of Spontaneous Happiness, suggests cutting coffee out of your morning routine, as caffeine can worsen stress and increase anxiety. Other than that, British researchers have outlined the top 10 most relaxing songs that you need on your IPod. “Weightless,” by the Manchester band Marconi Union, is first on the list as it slows your resting heart rate by 35%. Other good choices include “Watermark,” by Enya, “Someone Like You,” by Adele, and Mozart’s “Canzonetta sull’aria.”
3. Choose retinoids: You may have heard of these powerful vitamin A derivatives as a helping hand against acne and wrinkles, but research suggests that applying retinoids to your skin can help you to reduce your risk of developing actinic keratoses, which are precancerous lesions. Manisha Thakuria, MD, an instructor in dermatology specialising in skin cancer at Harvard Medical School, comments, ‘Retinoids can help inhibit the growth of tumour cells and stimulate normal skin-cell development.’ However, the key is to start slowly, as retinoids can irritate your skin. Whether you use an over-the-counter product or a prescription-strength one, apply your retinoid-based cream twice a week until there is little or no noticeable redness the day after. Then you can work your way up to daily use if your skin can tolerate it. Thakuria adds that “sunscreen is a must” every day, as skin that has been treated with retinoids is especially sensitive to the sun’s harmful rays.