6 Surprising Habits That Boost Whole-Body Health

You’re probably used to getting bombarded with health advice daily. Try this. Eat this. Do this. Don’t do this.

It can be a lot to digest. But incorporating healthy habits doesn’t have to be complicated.

Supporting your whole-body health doesn’t require an all-or-nothing approach. Small changes can make a big difference — whether you’re aiming to eat more vitamin-filled greens or trying to meditate more to tackle high stress levels.

But maybe you’re tired of hearing the same tips over and over again. Need a bit of inspiration?

We’ve partnered with Olly® to bring you this infographic and article about surprising out-of-the-box habits that can help you boost whole-body health.

We’ve heard that taking a cold shower can help you wake up in the morning by increasing alertness, but there’s also evidence that blasting cold water intermittently during showers might boost your immune system.

A 2016 study with more than 3,000 participants found that those who took hot showers ending in a blast of cold water took fewer sick days than those whose entire shower experience was nice and toasty.

Participants who opted for that chilly ending to their shower still got sick but tended to have less severe symptoms.

According to a 2022 research review , experts need more research before they can call cold water immersion a miraculous health cure. But there’s evidence that it may have health benefits, including potentially improving mental health, exercise recovery, and heart rate recovery in hot weather.

Cold water may even help reduce pain in people with arthritis, according to a small 2022 Indonesian study involving 76 participants with gout arthritis.

Cold water immersion helped with arthritis-related pain and positively influenced stress, anxiety, joint mobility, and quality of life.

Sure, it’s not always the time and place to drop an f-bomb — maybe don’t let your inner pirate loose at a day care or during an important work meeting. But it’s OK to let it out on occasion.

In fact, a 2020 study found that swearing might even be beneficial, potentially increasing pain tolerance. The researchers discovered that the pain-mitigating effects of swearing aren’t due to distraction but some other mechanism yet to be discovered.

While the expletives are optional, screaming into a pillow or shouting at the top of a mountain can feel good. Shouting might even positively impact athletic performance, according to a small 2016 study involving 23 moderately trained cyclists.

Sometimes, releasing pent-up emotions this way is a productive way to deal with them — consider letting it out by yelling once in a while.

In this ultra-connected, fast-paced world, it can benefit your mental health to unplug and do nothing at all. Lounging around and letting your thoughts roam freely might help cut your stress levels and even relieve anxiety — especially if you focus on your breathing during that time.

One 2020 study suggested that your brain comes up with more than 6,000 thoughts per day . That’s a lot of thinking. Taking the time to explore some of those thoughts might even give way to creating new ideas.

You may even get more bang for your buck if you head outside for some quiet time.

Of course, if the idea of sitting alone with your thoughts makes you want to crawl out of your skin, that might be your sign to talk with a mental health professional about what you’re feeling (or maybe avoiding.)

No, you don’t have to share your meal creations on social media. But making a plate of colorful, wholesome foods is a fun way to improve your diet and care for your body more holistically.

A plate of colorful, nutritious foods is more likely to contain essential vitamins and minerals to help fuel your day. Bright, colorful foods, like berries, tend to have more antioxidants , which help curb oxidative stress.

There’s a reason people pay big bucks to eat art-like foods created by Michelin-star chefs — a 2021 study suggested that food presentation can actually affect how food tastes, and creating rainbow-like plates might help make meals more appealing.

You don’t need to go to culinary school to enjoy beautiful food. Buildable meals like stir-fries, grain bowls, and salads provide ample opportunity to infuse color and eat the rainbow.

Building healthy habits doesn’t have to be boring. If your budget allows, investing in gadgets can help you stay on track with your health goals.

Is your goal to improve your hydration levels? A sparkling water machine might help you stay hydrated. Water isn’t always the most exciting beverage choice, so try making it bubbly with the help of a carbonation device.

Looking to cut down on takeout to curb your spending and reduce budget stress? Consider investing in an air fryer to create takeout fake-out meals right at home.

Having trouble recovering from your high intensity interval training workouts? Consider getting a handheld massage gun to work out those muscle kinks so you can quickly bounce back.

Distracting yourself from difficult emotions can be easy, but drowning out your feelings isn’t always the best way to cope. You feel things for a reason, and listening to what arises internally can help with decision making.

Actually feeling your feelings is also important for regulating your emotions — when you understand what you’re experiencing on the inside, you’re likely to better assess how to respond.

While some people are super in-tune with their inner emotional selves, others may need some practice in vulnerability. Watching a tear-jerker of a movie or putting on some gloomy tunes can help you zone in on those present feelings and give you a hand in letting them out.

This strategy might not work for everyone, especially those dealing with mental health conditions like depression. If you’re feeling stuck, consider connecting with your therapist to discuss coping options that may benefit you.

Prioritizing your health doesn’t have to be a full-time job. Small changes can make all the difference.

You don’t have to take the same path as everyone else. You might be surprised at how you feel after incorporating habits like taking time for quiet or leaning into your feelings.

Last medically reviewed on March 15, 2023