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Adding movement -

Many jobs today involve long periods of sitting, which Dr. Keith Diaz, a leading researcher at Columbia University, warns can significantly increase your risk of serious health problems like diabetes and heart disease and can even shorten your lifespan. While regular exercise is crucial, Dr. Diaz emphasizes that simply sitting less throughout the day is vital.

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Less sitting -

Breaking up long periods of sitting is key to good health. Experts recommend getting up and moving around at least every hour. To make this easier, Dr. Diaz suggests using everyday moments as opportunities for movement. For example, after a long meeting, take a short walk. Need to refill your water bottle? Take the scenic route to the kitchen.

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Learning from the past -

Instead of dwelling on the past and asking "what if?" questions, we can use regret as a powerful tool for growth. Examine your past choices within the context of your life at that time. Why did you make those decisions? What factors influenced your choices? By reflecting on your regrets, you can gain valuable insights and envision what you would do differently.

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Conversation skills -

Instead of falling back on generic small talk, spark a conversation by making a specific observation or providing a compliment. For instance, admire your host's impeccable design choices, or break the ice with someone wearing a baseball hat by sharing your love for the sport–you've instantly found common ground.

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Let children process emotions -

While it's natural for parents to want to protect their children, allowing them to process their feelings on their own terms is crucial for their growth, emphasizes Dr. Dorsa Amir, a child development researcher at Duke University. This is especially important for boys, who often face societal pressure to suppress their emotions.

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Financial goals -

We all say we want to save more money, but are we truly honest with ourselves about why? Financial expert Nicole Dieker Finley recommends setting specific and realistic financial goals. For example, saving enough to start your own business. Once you understand your "why," you can create a concrete plan to achieve your financial goals.

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Conflict resolution -

Seemingly petty arguments often mask deeper issues. Relationship experts John and Julie Gottman suggest uncovering the potential true triggers by asking the other party why an issue is so important to them and listening carefully to their response. Reflect on these questions yourself to gain a deeper understanding of the conflict.

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Beware of health hacks -

Social media is overflowing with health hacks, some helpful, some bizarre, and some potentially dangerous. Dr. Keren Landman, a medical doctor and reporter for Vox, offers crucial advice: if a health claim sounds too good to be true, it probably is. Always double-check information from unknown sources and prioritize credible medical advice.

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Real-life romance - Exhausted by dating apps, many singles are returning to the classic approach: meeting potential partners in real life. To ease the pressure, relationship expert Susan Winter advises focusing on genuine connection rather than immediate flirting.

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For those considering therapy -

Finding the right therapist is key. Don't hesitate to explore different options until you find someone you connect with. Even highly qualified therapists may not be the best fit for you if you don't feel comfortable or connected with them. Switching therapists is perfectly acceptable and a normal part of the process.

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Mind your news consumption -

From cable news to that one infuriating Facebook group, we're constantly bombarded with information designed to provoke anger. We know that living in a constant state of anger is harmful, but breaking this cycle requires conscious effort. Avoid actively seeking out news or social media posts that deliberately trigger your anger. Stay informed, but don't fall prey to "rage bait."

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Real connection -

Keeping your phone out of sight will help you embrace small moments of connection.
Research shows that even the smallest social interactions, like greeting a neighbor, can significantly boost our mood and sense of connection. To foster these connections, minimize phone distractions. Professor Nicholas Epley suggests keeping your phone out of reach to encourage face-to-face interactions.

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Be skeptical of miraculous offers -

Marketing often creates the illusion that we constantly need new products to solve perceived problems with ourselves, our routines, or our health. From full-body deodorant to energy drinks, it's easy to fall prey to this. Be a critical consumer: question exaggerated claims and consider whether a product genuinely addresses a real need in your life.

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Shop less -

Consider adopting a more mindful approach to consumption by only purchasing items when you truly need them. Excessive consumption leads to harmful emissions, contributing to increased air, water, and soil pollution. These emissions contribute to more extreme weather events and the spread of infectious diseases.

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Eat a healthy diet -

We all know this, but it's worth repeating: the World Health Organization (WHO) recommends a diet rich in fruits, vegetables, legumes, nuts, and whole grains. Aim for at least five servings (400 grams) of fruits and vegetables daily.

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Less salt and sugar -

Limit your daily salt intake to roughly one teaspoon (5 grams) by reducing your consumption of processed foods, salt, soy sauce, and other high-sodium condiments. Similarly, limit your intake of added sugars by choosing water and unsweetened beverages over sugary drinks. These simple steps can significantly improve your overall health.

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Reduce intake of harmful fats -

Fats should comprise less than 30% of your daily calories, according to WHO. Limit saturated fat to under 10% and trans-fat to under 1% of your daily intake. Replace these with unsaturated fats found in sources like fish, avocados, nuts, and plant-based oils. Avoid excessive consumption of fatty meats, dairy products, processed foods, and fried foods.

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Don't smoke -

A recent University College London study found that a single cigarette reduces life expectancy by 20 minutes, nearly double previous estimates. This translates to a loss of seven hours of life for every pack of 20 cigarettes smoked. Smoking significantly increases the risk of noncommunicable diseases (NCDs) like lung disease, heart disease, and stroke.

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Be active - Although also a given by now, WHO still emphasizes the importance of regular physical activity for overall health. Adults should aim for at least 150 minutes of moderate-intensity aerobic activity or 75 minutes of vigorous-intensity activity per week. Increasing this to 300 minutes per week provides even greater benefits.

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Check your blood pressure regularly -

Often called the "silent killer," hypertension can affect people of all ages, including younger adults. Many individuals are unaware they have high blood pressure because it often presents with no noticeable symptoms. Left unchecked, hypertension can significantly increase your risk of serious health problems such as heart disease, stroke, kidney disease, and other conditions.

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Only take prescribed antibiotics - Antibiotic resistance is a growing global health threat. Misuse and overuse of antibiotics, often stemming from self-medication, weaken their effectiveness. WHO urges responsible antibiotic use, reminding people to only take antibiotics prescribed by a healthcare professional, to complete the full course of treatment as directed, and never share antibiotics with others.

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Clean your hands thoroughly -

Even though the COVID-19 pandemic may seem like a distant memory, the importance of good hand hygiene remains crucial. WHO emphasizes that clean hands are essential for everyone, not just healthcare workers, in preventing the spread of infectious diseases.

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Have regular checkups -

Regular health checkups are essential for early detection and prevention of various health problems. Early diagnosis significantly improves treatment outcomes and increases the chances of successful recovery.

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Let your creativity flow -

Research has consistently shown that creativity can effectively relieve stress and anxiety, while also alleviating feelings of shame, anger, and depression. Exploring your creative side, whether it's rediscovering an old hobby, pursuing a childhood passion, or trying something new like pottery, sewing, carpentry, or painting, can significantly improve your overall well-being.

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Turning passion into profession -

While nurturing passions as hobbies is valuable, pursuing your passions professionally can be incredibly rewarding and life-changing. If you're considering a career change but still don’t feel confident taking the leap, adult education colleges offer a wide range of courses to help you upskill and navigate this transition.

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Level up your skillset -

Whether your goal is career advancement or industry recognition, these credentials can give you a competitive edge in the tech sector. From learning to code to mastering the latest advancements in artificial intelligence, investing in online certifications can significantly boost your career prospects.

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Prioritize sleep - Establishing good sleep hygiene is essential to improve overall health. Create a relaxing sleep environment, maintain a consistent sleep schedule, and maximize daylight exposure. Avoid late-night meals and limit caffeine, alcohol, and nicotine, particularly in the evenings. These practices can significantly enhance the quality of your sleep.

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Spend less time on social media - Limiting social media use can reduce feelings of comparison and social pressure, leading to improved mood and reduced anxiety. Some people find it helpful to set limits on their phone usage, such as restricting screen time or keeping their phones out of reach during focused tasks. These strategies can free up significant time while positively impacting mental well-being.

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Spend more time outdoors -

Spending time outdoors, especially during shorter winter days, offers numerous health benefits. Sunlight exposure promotes vitamin D production, essential for calcium absorption and bone health. Outdoor activities also boost immunity, enhance mental clarity, and help regulate your sleep-wake cycle.

Sources: (WHO) (Vox) (The Guardian) (The Independent) (The Irish Times)

See also: The science of habits—Change is easier than you think

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