11 Sneaky Hacks for Better Health
Caring for others can be equal parts rewarding and exhausting. If caring for yourself has fallen way down on your priority list, you’re not alone. In a Centers for Disease Control and Prevention (CDC) survey, more than half of caregivers said their health had declined since caregiving began. And more than a third said they had no time for themselves. That’s the charm of these little health tweaks: They don’t take a lot of time but they can help you stay sharp, feel happier and have more energy.
1. Watch a cat video on YouTube. And don’t feel guilty—it’s not a waste of time! A new study from Indiana University found that the positive emotion you get from watching those adorable felines actually boosts emotional energy. When you tackle any task afterward, you’ll work harder and more efficiently.
2. Drink beet juice. New research shows that adding a glass to your diet can improve physical stamina. Beet juice is a good source of the molecule nitrate, which helps the heart work less when you’re moving. After just 15 days of consuming a daily glass, study subjects found they could exercise longer.
3. Be still. “Meditation is a great way to help boost your mental energy,” says Michael George, a Los Angeles– based health industry pro and trainer whose clients have included Julianne Moore and Reese Witherspoon. “People think it’s complicated, but it’s so easy—you don’t even need a mantra. Just sit down in a quiet spot for 10 minutes a day, and reflect by focusing on your breathing—simply inhaling in and out. That’s it! When you just breathe, your mind is completely in the present moment, which gives it the rest it needs to rejuvenate. Do this for 28 days, and you’ll feel a huge difference.”
4. Pump up the bass. Looking to lift your mood with some great music? Northwestern University researchers report that the higher the bass level is in a song, the more mentally charged and powerful you’ll feel as you listen on your headphones. One of the most energizing songs study subjects listened to? “We Will Rock You” by Queen!
5. Go for a jog. Scientists at the University of Montreal Research Center report that running releases the mental hormone dopamine. As this chemical courses through your system, you feel happy and energized.
6. Grab a cup of joe. Samuele Marcora, Ph.D., an expert on fatigue and endurance and director of research at the School of Sport and Exercise Sciences at the University of Kent, U.K., recommends consuming a moderate amount of coffee—200 mg or less (that’s about 12 ounces)—to boost stamina before physical exertion. “Caffeine enhances your performance because it makes your brain more efficient at producing the signals that make your muscles contract,” he says.
7. Develop your willpower. Want to exercise longer? Work out when you’re tired—it’ll pay off in the long run, as you can “train” your mind not to tell your body to quit. “Schedule at least one moderate-intensity/ long-duration training session a week after a long day at work, when you’re mentally fatigued,” says Marcora. “I know it’s hard, but if you repeat doing this, it may significantly improve your endurance by making your brain more resistant to fatigue.”
8. Take a walk down memory lane. A few minutes of letting their minds wander to happy, nostalgic thoughts before starting a challenging mental task—such as filling out paperwork—gave subjects a burst of positive energy that made accomplishing their work easier, according to a Cornell University study.
9. Enjoy an (occasional) steak. Carnitine, which is plentiful in red meat, was found in a Duke University study to help older people develop better stamina when performing household chores like vacuuming. Regardless of your age or tasks, more energy is a plus. Carnitine is also found in fish, chicken and dairy; choose lean and low-fat options when you do indulge.
10. Get your snooze on. “Your brain cleans off all the weights of your day, and reenergizes when you’re asleep,” says fitness expert George. “We’re in a sleep recession— the CDC says it’s an epidemic—so grabbing five and a half or six hours just isn’t going to do the trick.” Aim for seven to eight hours a night, and stay consistent—you’ll feel more energized within a few nights.
11. Go green. Rush University researchers recommend adding one to two servings of vitamin K-packed dark leafy vegetables to your daily diet—specifically, spinach, kale, collards and mustard greens. These veggies boost mental energy and ability; study subjects who ate them showed the cognitive ability of those 11 years younger than their true age. That’s good brain food for caregivers and those they care for.