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| | | There are so many lifestyle adjustments you can make to support your health and well-being — far too many for us to cover in one series. Below, we highlight five SMARTer habits to keep in mind, this year and always. | | (Remember, your health and lifestyle are unique to you, so your habits should fit your specific lifestyle.) | | Leave electronics out of your bedtime routine | | Scrolling, watching videos, and texting your night owl friends may seem to help you wind down. But exposure to blue light from digital screens may disrupt your natural sleep cycle and decrease the quality of your rest. | | Practice avoiding digital screens 30 minutes to an hour before bed. Perhaps this means leaving your phone in another room or in a drawer, where it can't tempt you. | | | | Consume protein intentionally | | Getting enough protein can improve your health for a number of reasons: | | • | Helps cut down on snacking: You may feel less compelled to reach for those ultra-processed snacks when you're full of protein from nutritious sources. | | | • | Builds muscle mass: You need protein to maintain muscle mass and promote growth, especially if you plan on hitting the gym. | | | • | Keeps bones strong: Protein can help you maintain bone mass as you get older, which lowers your risk of fractures and osteoporosis. | | | Most adults need about 50 grams of protein a day, but you may find that you need more or less depending on your age, sex, activity levels, and health goals. (Heads-up: Try to avoid charring meats if they're your main source of protein. Charred meat may have health consequences.) | | | | Cook more meals at home | | If you find yourself stuck in a cooking rut, trying out new recipes might boost your excitement for homecooked meals. Benefits of homecooked meals include: | | • | Saves money: Dining out can add up over time. | | | • | Improves nutrient intake: Restaurant foods are often high in sugars, salt, and saturated fats. At home, you have more control over what goes into your food. | | | • | Allows for meal prep: Cook a big batch of food to enjoy throughout the week — or freeze for later — to cut down on time spent in the kitchen. | | | | | Lean into seasonings | | Season your homecooked meals with spices and herbs! They're good for your health and boost the flavor profile, which may make you less likely to overuse salt and sugar. The World Health Organization suggests that a diet lower in salt and sugar may reduce your risk for: | | | | | | | | | | | | Keep your family and friends close (or bring them closer) | | Whether you live 5 minutes or 500 miles away from your family or close friends, there are ways to keep close to the people you love. Try: | | • | hosting in-person or virtual game nights | | | • | mailing letters or homemade gifts | | | • | scheduling monthly meet-ups | | | Nurturing your relationships can boost your mental well-being and give you something to look forward to. The CDC suggests social connection may: | | • | protect against chronic disease | | | • | improve management of stress, anxiety, and depression | | | • | boost your sleep quality | | | • | encourage balanced eating and exercise | | | We wish you the best! | | That brings us to the end of our series. We hope the information and resources we shared inspire you to make meaningful changes in your life. Remember, new habits don't form overnight. But with the right amount of patience, persistence, and self-compassion, results are bound to come. | Take care,
The Healthline Newsletter Team | | | | | | | | Until next time, |  | Take care of yourself, and we'll
see you again soon! | | | | View in browser
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