1. Stock up on citrus.
When you see all those gorgeous in-season grapefruits, oranges, clementines, and pomelos in the produce aisle, grab an armful! Winter citrus can help keep skin looking healthy thanks to vitamin C, which aids in collagen production. In fact, an
American Journal of Clinical Nutrition study found that people who ate foods high in vitamin C had fewer wrinkles and less age related dry skin than those who didn't. Try clementine sections sprinkled with pistachios or sweet grapefruit dipped in Greek yogurt for a snack.
2. Make veggies the stars.
Whether you're slimming down or just staying well, vegetables are your friends, says
GH's M.D. Dr. Mehmet Oz. He had women try 10 diets for the Great Diet Showdown episode of his show. Tiffany, who lost 31 pounds, says, "I saute onions, peppers, mushrooms, corn--whatever I have in the freezer--and toss that on a bed of baby arugula and spinach."
3. Book
all your doctor visits.
Open your calendar app and make your appointments for the year in one sitting--not only will you get the anxiety inducing nuisance over with, but exams will be less likely to get squeezed out as life gets bonkers. Start with your GP, and ask which screenings (e.g. mammogram, colonoscopy) you're due for. Slot those in, then move on to the dentist's office, etc.
4. Share resolutions--carefully.
This year you're gonna drop 10 pounds! But before you post your intent on Facebook, hold up: "Some research shows that telling others your goal makes you feel like you've already achieved it," says Dr. Oz. But other studies indicate that sharing progress can help you keep going, he adds. Dr. Oz's advice: Confide in one friend, "then share achievements with others when you're on the road to success."
5. Get a plant.
Swing by the garden center after brunch this weekend. Just the presence of indoor plants can lower human stress levels, research shows, and one study found that actively caring for plants calmed the autonomic nervous system and lowered blood pressure. And when people work near plants, they report greater concentration, satisfaction, and perceived air quality.
6. Do. One. Thing. At. A. Time.
Multitasking doesn't make you more efficient, but it does stress you out, says mindfulness expert Pedram Shojai, author of
The Art of Stopping Time. "If your focus is fragmented, you'll likely find yourself getting anxious as new items come up when old ones are still incomplete," he says. Instead, he suggests, organize your activities into chunks of time, such as kid time and cooking time, and then "commit to being focused in that allotted time and see what happens."
7. Scent your space.
Because smell is associated with the parts of the brain that process emotion and store memories, certain aromas can affect mood, says olfactory expert Rachel Herz, PhD., author of
The Scent of Desire. Research shows that vanilla makes people more relaxed and joyful (mmm, baking), while peppermint can boost energy and lavender can zap stress.
8. Be a stair master.
Take 10 minutes to run up the stairs in your office or at home. A 2017 student in the journal
Physiology & Behavior found that tired women who climbed stairs for 10 minutes got a bigger energy boost than those who had the caffeine equivalent of a can of soda or half a cup of coffee (and burned calories, too!).
9. Decorate with history.
In happy and long-lived cultures, people often display items from their families' pasts, says
The Blue Zones of Happiness author Dan Buettner. "They remember and honor where they come from," he says. "We find that in happier cultures around the world, folks feel like part of a continuum." So hang your grandparents' wedding portrait or put meaningful memorabilia on shelves.
10. Un-ick your phone.
Like, now! We check our phones 47 times a day on average, according to a recent survey from the professional services firm Deloitte, and if you've taken yours into the ladies' room, you're not the only one. But that means phones carry about 10 times as much bacteria as most toilet seats, says Charles Gerba, PhD., a microbiologist and professor at the University of Arizona, Tuscon. (British research even found that one in six devices was contaminated with E. coli.)
11. Plan your getaway.
Women who vacation at least twice a year have a lower heart attack risk than those who do so rarely. And researchers have found that even thinking about an upcoming trip can boost happiness for weeks.
12. Do yoga with your honey.
A Sunday morning couples' class could make Sunday afternoon much more fun. Experts at Loyola's Sexual Wellness Clinic believe partner yoga helps couples get more comfortable with each other's bodies, a boon for better sex. Solo yoga can increase enjoyment as well, affecting arousal, desire and satisfaction--the practice helps relax your mind and strengthen pelvic muscles.
13. Listen for motivation.
Exercisers who saved an audiobook for the gym worked out 51% more often than those who didn't, per a study in
Management Science.
14. Pitch in to make a difference.
Research shows that pitching in regularly can lead to less stress and lower blood pressure. So use this day to jump-start a longer-term personal commitment and volunteer to clean up a park or help at an animal shelter.
15. Dive into hydrotherapy.
Feeling sore? Clients at The Spa at Rancho Valencia in Rancho Santa Fe, CA, switch between 10 minutes in a hot sauna and 30 seconds in a 60 degree bath, a treatment known as hydrotherapy. "The drastic temperature change increases blood flow and flushes out lactic acid," says spa director Kristi Dickinson, making them feel energized. Research suggests that hydrotherapy may aid in muscle recovery more than a day of rest. For at-home treatment, end a shot shower with a burst of ice-cold water.
16. Try just one move.
Plyometric exercises get you fast results, says GH fitness partner Jillian Michaels. Try burpee push-ups (squat and place hands on floor; jump feet into plank; drop chest to ground and perform a push-up; jump feet forward to squat position; jump up, reaching hands over head, and repeat sequence for 30 seconds; rest; do two more sets).
17. Dump the shores.
Money can't buy happiness--buy it
can buy time, which is the next best thing. A large 2017 study found that people who spent money on time-saving services, such as using TaskRabbit to get someone to clean out the garage, obtained greater life satisfaction and happiness than those who shelled out for material goods. If money is tight, take on the least favorite chore of a friend and have her do the same.
18. Tidy up to eat less.
If you can hardly see your counters through all the papers, Post-its and not-yet-put-away groceries, you may pay for that chaos on the scale. In one study, researchers found that when women were surrounded by clutter, they tended to eat more cookies--especially when stressed. Take 20 minutes to whisk it all where it belongs, and you may eat more mindfully in days to come.
19. Sport cute exercise gear.
Spend the afternoon shopping for workout clothes that flatter your body: studies show that what we wear affects the way we feel, which impacts our ability to get stuff done, says Hajo Adam, PhD., a professor at Rice University. It's a phenomenon known as "enclothed cognition," and it's as true in Zumba as at work.
20. Follow your curiosity.
Another sleepy Sunday? Today's the day you try Ethiopian food, attend a ballet or take a painting class--whatever feels fun. When researchers followed 7,500 people for 25 years, they found that those who complained of major boredom were roughly twice as likely to die from heart disease.
21. Play
your song.
Blasting any happy-making tune can work multiple mind-body wonders including reducing pain during exercise, elevating mood and lowering stress, research shows. So make a playlist--any songs that float your spirit will do the job.
22. Take back your lunch break.
If you scarf your sammie at your desk while skimming the Web, you're in good company: Only one in five Americans actually takes a lunch break, according to a survey, even though doing so has been linked to increased productivity.
23. Donate old clothes.
Bye-bye, too-tight jeans. "Keeping smaller clothes as motivation to slim down is baloney," says Kit Yarrow, PhD., a psychologist at Golden Gate University, "and it tends to backfire." Studies show that muffin-top shaming doesn't help, but focusing on being healthy does. After taking your clothes to Goodwill drop-off, take a lighter-cooking class or meet a pal for a hike.
24. Be your owl pen pal.
When your inner critic picks up her bullhorn, jot down the kind words you'd say to a friend in the same situation. "We have such a hard time channeling compassion for ourselves," says Emma Seppala, PhD., of Stanford's Center for Compassion and Altruism Research. "Writing it down makes it easier to shift perspective."
25. Switch up your routine.
Any exercise is good for you, but one study found that people who worked out in multiple ways were less likely to have shortened telomeres, the DNA segments on the ends of chromosomes that tend to break down as we age (longer telomeres are thought to be an indication that a body is aging slowly). Sign up for tai chi, rock climbing, crew,
and Pilates.
26. Rethink your entryway.
Make the chaotic zone by the door a calm, happy space, advises Carly Moeller, founder of interior design firm Unpatterned. Set up simple systems (a mail basket, a shoe bench, hooks) for tidying. Then move art or flowers from the living room and invest in a mirror or a colorful rug. "You can be a little cheeky because its a small area."
27. Snooze to get close.
Getting sufficient rest can make you feel ready for action. A study in the
Journal of Sexual Medicine found that women who got more sleep had more desire the next day and an overall easier time becoming aroused. Every additional hour they slept increased their likelihood of having sex by 14%. So skip late-night Web searches and hit the hay.
28. Get new kicks.
Shop in the afternoon, when feet are slightly swollen to get the right size and avoid pinchy shoes. Bring your old pair so shoe store staff can assess which areas are most worn so as to suggest a pair with appropriate support for your gait. Do squats while trying on new shoes. If the shoes are properly supportive, your knee should move over your foot, not inward.
29. Pay yourself a compliment.
Repeat after us: "Today is my day. I'm thankful for me." Positive self-talk can help you focus on what's good in your life, says psychologist Joy Harden Bradford, PhD. Research shows that a little gratitude can make you feel happier and more satisfied and even improve your sleep. "If you repeat an affirmation related to gratitude in the morning, you're likely to show and feel more of it throughout that day," Bradford says.
