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15 Easy Ways to Be Healthier. Think positive and focus on gratitude. Research shows a healthy positive attitude helps build a healthier immune system and boosts overall health. Eat your vegetables. Set a “5-meal ideal” Exercise daily. Get a good night's sleep. Check your food 'tude. Eat like a kid. Be a picky eater.
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Maintaining a healthy weight can lower your risk for heart disease, stroke and some types of cancer. Pelvic floor disorders are more common in women who have delivered babies vaginally. However, a recent study found that even women who have never had a vaginal birth are at increased risk for urinary stress incontinence if they're overweight or obese. In addition, Quintana recommends incorporating an extra serving of nonstarchy vegetables into your daily diet.

Want a snack? Munch on a carrot instead of a cookie.

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Making dinner for your family? Serve broccoli or spinach as a side dish instead of mashed potatoes. Add green peas to your brown rice, or slices of red or yellow pepper to your sandwich. It's no secret that vegetables — especially dark, leafy greens — are good for you. But there's another benefit to packing more veggies into your daily diet: They're rich in fiber and contain lots of water, so they'll leave you full and satisfied without a lot of calories and fat.

The next time you're going to a higher floor, bypass the elevator and climb the stairs instead. You'll get your blood pumping, exercise your lungs and work the muscles in your lower body.

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Taking the stairs is great exercise and counts toward that total. Take a few minutes to stretch out before and after you exercise. If you aren't working out that day, take a few stretch breaks. Find a quiet space in the office where you won't be disturbed.

On the go? Look for natural opportunities in your daily routine to stretch, such as getting out of your car or reaching for items on a high shelf at the store. And balance exercises — like tai chi — can help dramatically reduce your risk of dangerous falls.

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Compared to jobs in construction, transportation and mining, office work might seem safe. But desk jobs can also pose dangers to your health. With so many options, it's easy to make leafy greens a more prominent part of your plate — from side dishes to entrees.

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Small changes can add up to a big difference We've all had those well-intentioned moments when we resolve to make sweeping lifestyle changes: Quit smoking. Enjoy de-stressing. Put away the salt. Get to bed earlier. Have a glass of red wine. Check your posture and ergonomics.

Do a crossword puzzle. Weigh in. Make a few dietary substitutions. Swap white bread, rice, crackers and pasta for healthier whole grain versions. Use skinless chicken and turkey in your recipes instead of skin-on, and leaner cuts of other meats such as beef or pork. Replace one sugary drink soda, juice, etc. If you get hungry between meals, snack on a handful of almonds or cashews, a piece of whole fruit, or carrot sticks dipped in hummus rather than reaching for candy bars or potato chips.

Take the stairs. Stretch it out. Stretching right before bed can also help you relieve tension and help you get to sleep. Looking ahead According to Quintana, it's never too early — or too late — to adopt healthy habits. Now that you've made the decision to begin your journey to recovery, below are some tools to aid you in the process. Identifying tools and developing plans will help you be more prepared and empowered to take action when it comes to your recovery.

Here are healthy steps to take:.

Focus on solving problems. Focus on the future instead of reviewing hurts from the past. Focus on your life instead of your illness. Care for Yourself Taking good care of yourself is paramount to the success of your recovery process. Manage stress and go for regular medical check-ups. Practice good hygiene.

Good hygiene is important for social, medical, and psychological reasons in that it not only reduces the risk of illness, but it also improves the way others view you and how you view yourself. Consider joining a support group to make new friends. Try to do something you enjoy every day. That might mean dancing, watching a favorite TV show, working in the garden, painting or reading.

Strengthen Your Connections The importance of incorporating joy, spirit, and relaxation in your life has many implications in developing resiliency the ability to recover from an illness and staying healthy. Connect With Yourself It is important that you check in with yourself periodically. Connect With Others Spending time with positive, loving people you care about and trust can ease stress, help your mood and improve the way you feel overall. Research points to the benefits of social connection: Increased happiness. In one compelling study, a key difference between very happy people and less happy people was good relationships.

Better health. Loneliness was associated with a higher risk of high blood pressure in a recent study of older people. A longer life. People with strong social and community ties were two or three times less likely to die during a 9-year study. Connection happens when you get: Concrete help, such as having a friend pick your kids up from school; Emotional support, like hearing someone say, "I'm really sorry you're having such a tough time"; Perspective, like being reminded that even the moodiest teenagers grow up; Advice, such as a suggestion to plan a weekly date with your spouse; Validation, like learning that other folks love reading train schedules too.

Ask yourself if you have at least a few friends or family members who: You feel comfortable to be with; Give you a sense that you could tell them anything; Can help you solve problems; Make you feel valued; Take your concerns seriously. Connect to Your Community A great way to feel emotionally strong and resilient in times of stress is to feel connected to a broad community.

Here are some tips to make sure your volunteer experience works for you, and does not become an additional source of stress: Get the right match. Think about what kind of work you like to do, based on your interests, skills and availability. Consider making this a list for easier readability. Do you like to read, write, build things, repair things, or sort and organize? Do you have a special field of knowledge that you could teach to struggling students as a tutor or coach? Are you especially concerned about homelessness or pollution?

Do you love to garden or work in an office? Do you speak another language? Do you need to be at home, and bring your volunteer work home with you? Whatever your situation and your interests, there is probably a volunteer opportunity to make a great contribution in your community. Volunteering will help you build strong connections with others - a proven way to protect your mental health. Make it count. You want your volunteer time to make a difference, so ask questions to make sure the organization uses volunteers efficiently and productively.

Ask what volunteers do, where and when they do it, and whether an employee is available with information and guidance when needed. Find a connection. To find a volunteer position that's right for you, contact your volunteer center. You can also contact your city or county information line to ask for a referral to a volunteer coordinator service in your area.

Create Joy and Satisfaction Living with a mental health condition can be taxing emotionally, physically, and mentally. Studies show that: Laughing decreases pain, may help your heart and lungs, promotes muscle relaxation, and can reduce anxiety. Positive emotions can decrease stress hormones and build emotional strength.