14 HABITS OF PEOPLE WHO NEVER GET STRESSED

 Dealing with emergencies at work or in private life can be very frustrating and exhausting. It’s important that we know how to relieve stress naturally and relax regularly so that those small everyday troubles don’t pile up and become an actual threat to our physical and mental health in the long run.

THE CON’S OF STRESS

Stress is known to negatively impact the immune system, thus making us more susceptible to infections and chronic disease.

According to symptoms of chronic stress include:

low energy

headaches

digestive issues

pain

insomnia

frequent colds and infections

depression

acne

obesity

I know for me, when things are stressful, I get a cold sore, very often a cold, can’t sleep even though I’m tired and just can’t stop eating sugar. I learned a lot from people at work and in my private life, who never seem to get stressed even in situations when I’d be easily freaking out.

Today I want to share 14 habits of people who never get stressed – these have helped me tremendously. Try these in your own everyday life to feel calmer and more positive.

14 positive daily habits to start today, the habits of people who never get stressed! Reduce stress naturally by adopting these self-care habits in your own life.

1. SET INTENTIONS

The simple act of setting an intention to feel good that day will help you perceive everything differently. Even when something unexpected happens, once you have that intention you’ll be able to deal with whatever comes up in a more positive way.

You’re more likely to be proactive (what can I do about it) rather than reactive (WTF is happening to me?). So simply set an intention how you want to feel that day and how you want to react in situations.

2. PLAN, BUT DON’T OVER-PLAN

Having a plan in place can also put you in that proactive mode.

“See, this is happening to me, but I can actually do something about it.”

Or “I want to achieve this and this is how I plan to do it”.

Once you have a plan, you know where you’re headed and what the next step is. It helps minimize the stress and anxiety that come with uncertainty. Don’t forget to include self-care practices in that plan.

When you make that plan, keep in mind that life does whatever it wants and you need to adjust as you move forward.

So be nice to yourself and allow flexibility in your plan. You don’t want to end up constantly blaming yourself for not sticking exactly to what you’ve planned because other things come up.

3. MANAGE YOUR EXPECTATIONS

Very often we get stressed because we think we can do better.

We can always do more with our time, with our lives, in our relationships, at work…It just never stops. There’s always more to do and accomplish.

Which can be a good thing because it creates an urgency to do something about the things that are important to us.

But if you’re not careful, it can become pretty overwhelming.

That desire to do more can put you in a place where it’s never enough and you’re never happy with how much you’ve done. You start guilt-tripping and beating yourself up over probably nothing.

So, manage your expectations and be realistic about how much you can do in a day, week or a month. A good way to become more realistic about what you do every day is to start tracking your daily habits.

4. LISTEN TO MUSIC

I don’t know anyone who doesn’t really like music. Not everyone likes TV or movies, but music? We all have a list of favorite songs that just make us smile.

Good thing is, listening to the music you love is one of the best ways to reduce stress and anxiety.

Studies with coronary heart disease patients suggest that listening to music can help reduce anxiety and improve heart rate, blood pressure and quality of sleep. (source)

5. SPEND TIME IN NATURE

Studies have shown spending time in nature is beneficial for our mental and cardiovascular health. (source)

We’re surrounded by technology more and more, but we are made to be in nature and we’re made from nature.

When you spend half an hour in a park or on the beach, how do you feel? Refreshed, right? Like you can actually breathe now? Calmer?

Keep doing this. Go out for walks, hike, garden, spend time with your friends and family outside.

6. EXERCISE

Today, even my neighbor’s cat knows exercise is very important for your brain health.

When you exercise and move your body, you don’t just do it to look good, you do it because it makes you feel good and it affects other parts of your life too.

One huge benefit of exercise, especially aerobic, sweaty exercise, is that after a certain amount of time your body starts to produce endorphins. We know endorphins as something that puts us in a better mood, but not many people realize is that they’re natural pain killers, that we can produce on our own.

So whether you’re stressed, in pain, not feeling good physically or mentally – do some exercise, at least 10 minutes and see whether you start feeling better.

I know for me, whenever I stop exercising for a week, I get a little bit depressed, more reactive, mean and fearful. A 10-20 minute workout a day can change a lot.

7. EXPRESS GRATITUDE

Today we’re told left and right we need to be grateful for everything we have and stop looking at what we don’t have.

It’s just that sometimes when you’re worried and stressed out, you don’t honestly believe that can help. But it actually can. Even research shows people who count their blessings are overall happier than people who don’t. 

Expressing gratitude for what is good in your life is one of the most powerful things you can do when you’re anxious, overwhelmed or depressed.

It’s a reminder that life is so much bigger than this moment, this struggle right now.

8. REMIND YOURSELF: NOTHING LASTS FOREVER

Look back and ask yourself: How often were you stressed out because of X in the past? Now be honest: Was all that worry worth it? Probably not. It might even seem silly from the distance.

Everything passes and what’s stressing you out today might not be relevant in a month or a year or 5 years. Life moves in a way nobody can predict, but one thing is for sure.

Nothing will stay the same, so keep yourself calm by reminding yourself this is not the most important thing that’s going to happen in your lifetime.

Even if you’re going through something difficult right now, know that this will not go on forever. Other things are going to happen and time really heals.

9. DO YOGA

Many studies show yoga is beneficial for our physical and also mental health.  I know whenever I’m feeling overwhelmed, even 10 minutes of yoga can get me out of that negative mindset and help me start fresh. Even if it’s in the middle of the day, it truly feels restorative.

10. DO SOMETHING GOOD FOR SOMEONE ELSE

Studies show people who are kind and help others are happier  and when you’re happy you’re less stressed. If you’ve ever done something good for someone else, you know that warm feeling. It’s pretty magical.

Fill your life with experiences that give you this feeling.

11. PET AN ANIMAL

Animals are adorable, playful and make our lives so much better. They don’t need to be productive, animals don’t need to make a career to feel like they’re worth it. They just are. Many of them even enjoy being petted by humans. Do it! Petting an animal can help reduce your blood pressure and cortisol levels, which is a stress hormone .

12. EAT HEALTHY

Stress can exhaust the body’s reserves for many vitamins and nutrients. Therefore it’s important that we still eat healthy, even we’re under pressure.

Eating more fruits and vegetables will supply your body with essential vitamins like vitamin C, which according to this article in Psychology today is an important nutrient for stress management.

Eating clean is a self-care habit, it’s a form of self-respect. When you make the conscious choice that you want to eat clean, you’re telling yourself: I’m worth it. Don’t treat your body like a trash can.

13. WRITE IT DOWN

Identify what is causing stress in your life and write about it. Whether you journal or just decide to write it on a piece of paper that you’re going to throw out right after doesn’t matter.

You probably know what is stressing you on some level, but you need to let it out in some form. Writing it down is a very peaceful way to do it and will help a lot. It will help you figure out whether you can do something about it or not. If you can change it, you, of course, need to take action.

If you can’t change it or do anything about it, then it’s really not in your control. Simply admitting that and surrendering, as much as you can, will lift a lot of weight off of you. You’re not responsible for everything in this world.

14. PRACTICE SELF-DISCIPLINE

If you’re stressed because you’re not doing something you know you should be doing, change it. Don’t let that thing become too big to handle in your head. Start and finish it.

Practice self-discipline. It’s not very easy in the beginning, but it pays off. The more you do it, the more empowered, positive and proud of yourself you will feel.

The last thing I feel like doing in the evening, after cleaning, preparing food, running errands, running after a toddler and dealing with 1000 other unexpected things all day is to sit down and write this blog. I want to eat chips and watch Netflix.

But most days I actually sit down and do something for this blog. And this simple act of self-discipline, even if it doesn’t earn me a Nobel Prize or any other award, makes me happier, more accomplished and calmer.

11 Ways to Beat the Monday Blues

 Does the start of your workweek trigger overwhelming feelings of anxiety, sadness, or stress? Do you lack passion and motivation on Monday morning? Are you sluggish or tense?

If you’re nodding affirmatively, you might have a case of the Monday Blues.

“The ‘Monday Blues’ describe a set of negative emotions that many people get at the beginning of the workweek if they’re not happy at work,” says Alexander Kjerulf, an international author and speaker on happiness at work. “It contains elements of depression, tiredness, hopelessness and a sense that work is unpleasant but unavoidable.”

The Monday Blues are so prevalent that they have become a cultural phenomenon, “and this makes it easy to laugh them off as ‘just the way things are,’” he says. “But they can be much more than just a passing tiredness; they are often a serious warning sign that something is not right at work. If you were happy, you’d be excited and energized on Mondays, not tired and depressed.”

Rita Friedman, a Philadelphia-based career coach, agrees. “If you love your job and are passionate about what you’re doing, going in to work Monday morning is another opportunity to do what you love,” she says. “But if you’re feeling under-appreciated or unsatisfied with your job, it can be especially difficult to start another seemingly endless workweek.”

As it turns out, your case of the Mondays can have a negative impact on your performance and productivity—as well as the people around you.

“We know from countless studies in psychology and neurology that your current emotional state has a huge effect on the quality of your work and when you’re feeling blue you are less productive, less motivated, more pessimistic, less creative, less engaged and learn more slowly–just to mention a few effects,” Kjerulf says.

Ryan Kahn, a career coach, founder of The Hired Group, star of MTV ’s Hired, and author of Hired! The Guide for the Recent Grad, says the Monday Blues are contagious. “Your stress or bad mood can drastically change the overall work environment,” he says.

Friedman agrees. She says everyone’s productivity is affected by your Monday Blues. “When you’re unhappy at work, it makes it very difficult for those around you to be happy, and oftentimes just one worker with a case of the Mondays can spread the doldrums to the whole team.”

Here are 11 ways to beat (or avoid) the dreaded Monday Blues:

1. Identify the problem. “The first thing to do is to ask yourself what’s wrong,” Kjerulf says. If you have the Monday Blues most weeks, then this is not something you should laugh off or just live with. It’s a significant sign that you are unhappy at work and you need to fix it or move on and find another job.

Sara Sutton Fell, CEO and founder of FlexJobs, suggests making a list of the things that are bringing you down in your job. “Maybe it’s a negative co-worker or a meeting with your boss first thing on Monday morning, or maybe it’s that you don’t feel challenged–or maybe it’s all of the above,” she says. “In either case, clarifying what is bothering you can help you try to be active in finding solutions. It’s a way of empowering you to take charge and try to improve the situation.”

Kjerulf says if you only suffer the occasional bout of mild Monday Blues, then you can do some things to successfully cheer yourself and others up on an otherwise dreary Monday.

2. Prepare for Monday on Friday. “Mondays can be extra stressful from work that has potentially piled up from the previous week and, for many, can be challenging to jump right back in,” Kahn says.

To help combat that Monday morning anxiety, be sure to leave yourself as few dreadful tasks as possible on Friday afternoon, Friedman says. “By taking care of the things you least want to handle at the end of one work week, you’re making the start of the next that much better.”

If you do have any unpleasant tasks awaiting your attention Monday morning, get them done as early as possible so that you don’t spend the rest of the day procrastinating or “feeling as if there’s a black cloud hanging over your head,” she says. “Make that uncomfortable phone call, resolve that outstanding issue, or clean up that mess that’s waiting for you. You’ll feel a lot better once it’s over.”

You’ll also want to make sure your calendar is up to date and synched, and you have a good view of and handle on your upcoming work week–especially Monday, says Deborah Shane, a career author, featured writer, speaker, and media and marketing consultant. “What do you need to prepare for and get organized with? Get it done Friday, or by Sunday, if possible.”

3. Make a list of the things you’re excited about. “We often look at the week ahead of us and think of all the tough stuff we have to do and the difficult tasks ahead of us,” Kjerulf says. “Turn that around. Sunday evening, make a list of three things you look forward to at work that week. This might put you in a more positive mood. If you can’t think of three things you look forward to, that might be an indication that you need to make some changes.”

4. Unplug for the weekend. If possible, try to avoid checking work e-mail or voicemail over the weekend, especially if you’re not going to respond until Monday anyway, Friedman says. “It can be tempting to know what’s waiting for you, but drawing clearly defined boundaries between work and personal time can help keep things in check. When you leave the office on Friday, leave your office problems there and focus on enjoying your time off. Sometimes going back to work on Monday feels especially frustrating because you let it creep into your off-time, and so it never even feels like you had a weekend at all.”

5. Get enough sleep and wake up early. Go to bed a little early on Sunday night and be sure to get enough sleep so that you wake up feeling well-rested, Friedman says. “If you’re only running on a couple of hours of sleep, it’s unlikely that you’re going to feel good about going anywhere when the alarm goes off Monday morning.”

Although it might seem counter-intuitive, waking up an extra 15 to 30 minutes early on Monday morning can actually make going back to the office easier. “Having a little more ‘me time’ instead of feeling like you’re trapped in a time crunch can make that transition a little easier,” she says. “Taking the time to enjoy a healthy breakfast, do some exercises, or take the dog for a walk can help you feel more centered for the rest of the day, and can help you remember that you’re not a robot who just sleeps and works.”

6. Dress for success. “Dress up, perk up and show up ready to be positive and help others be positive,” Shane says. “Be the light and energy that makes others have a better day. Show and share your spirit, charisma and vibe and make yourself magnetic.”

Kahn agrees. He suggests you use Monday as the day to wear your favorite new outfit. This can help build your confidence around the office and might get you a few compliments from co-workers, he says.

Sutton Fell says when you look good, you feel good. “Feeling good about yourself is half of the battle on Monday mornings, because rather than being deflated by work you want to face it with confidence.”

7. Be positive. Start the week out with an “attitude of gratitude,” Kahn says. “Take time to recognize and appreciate the things that you enjoy about work.”

This starts before you even get to work. To pump yourself up on your way in to work, try listening to your favorite songs, Friedman says. “Think about the type of playlist you would create for a workout, and incorporate that same upbeat, high-energy music into your morning preparation or commute.”

When you get to the office, do your best not to be a complainer–and keep your Monday morning grumpiness to yourself, Friedman adds. “In the same vein, don’t listen to other people’s Monday gripes. Creating or contributing to a culture of complaining is no way to improve your attitude.”

Shane says you must make a decision to turn negative reluctance and dread into a “positive, productive and excited welcome to Monday energy.” Start with Friday and make sure your desk is organized, and your work to-do list is ready to go for the following week. “Take Sunday to rest, review and reward, but plan for and get ready to leap into Monday.”

If you’re able to be a source of positivity in the workplace, not only will you make your day more enjoyable, but you’ll also make the work environment better for those around you, Kahn concludes.

8. Make someone else happy. Make a vow to do something nice for someone else as soon as you get to work on Monday, Sutton Fell suggests. “Doing nice things for other people definitely can lift the spirits, and in this case, it could actually help shift the overall mood in your office,” she says. “Paying it forward can yield great results all around.”

Kjerulf agrees. He says we know from research in positive psychology that one of the best ways to cheer yourself up is to make someone else happy. “You might compliment a co-worker, do something nice for a customer, help out a stranger on the street or find some other way to make someone else’s day a little better.”

9. Keep your Monday schedule light. Knowing that Mondays are traditionally busy days at the office, a good strategy is keep you Monday schedule as clear as possible, Kahn says. “When you’re planning meetings ahead, try to schedule them for Tuesdays and Wednesdays. This will help you to come into Monday with more ease from the weekend.”

Instead of tackling the biggest and most complicated tasks early on Monday, take some time for easier, more routine stuff, Kjerulf says. “This might get you up and running and give you the energy for the hairier tasks.”

But beware: If you have too much free time—you’ll sit around “feeling blue,” Shane says.

10. Have fun at work. Take it upon yourself to do things that you enjoy in the office on Monday, Kahn says. “Maybe bring donuts for your colleagues or take a quick break to catch up with friend in the office. Sharing stories about the weekend with co-workers can be fun and also is a great way to strengthen your interoffice network.”

Sutton Fell says to schedule a weekly Monday coffee break or lunch with a friend. “Create an event that you will look forward to on Mondays as a way to break up the day with some known positivity.  At the very least, it gives you a chance to take a deep breath, talk with a friend, and regroup for the rest of the day.”

11. Have a post-work plan.  Your day shouldn’t just be about trudging through Monday to get it over with, but about looking forward to something. “By making Monday a special day where you get to go out with friends, make your favorite dinner, or eat a bowl of popcorn and catch up on a TV show you recorded, the day doesn’t have to be all about getting up to go into the office,” Friedman says.

10 Eating Changes You Should Make When You Turn 30

 30 may be the new 20, but the age milestone is also a good reminder to start taking better care of your body. Here are 10 ways to tweak your diet to help keep you aging healthfully as you enter a new decade.

Aging is inevitable, but you can age more healthfully, especially if you start now. While you can’t control everything about the aging process (think genes, environmental factors, etc.), you do have control over lifestyle factors like diet, exercise, stress and sleep. And these play a bigger role than you think in warding off chronic diseases and increasing longevity. The earlier you start making changes, the better, because small changes every day add up for better or worse.

While your 30s may seem like a big decade, embrace it and take advantage of this time. The body is no longer growing, but now is the time to continue nourishing it so it can thrive in the coming years and you can feel just as good at 50 years old and beyond.

Here, we share the most important eating changes to make after you turn 30, according to experts and the latest research.

1. Fill up on fiber

Fiber does more than keep you regular. A meta-analysis in The Lancet found that eating more fiber reduces the risk of cardiovascular disease, stroke, type 2 diabetes and colorectal cancer. In addition, the research showed that for every eight grams of fiber consumed, the risk of chronic diseases fell by 5-27%. The most protection was seen when people ate 25-29 grams of fiber per day. The 2020-2025 Dietary Guidelines recommend that women aged 31-50 consume 25 grams of fiber per day and men aged 31-50 consume 31 grams of fiber per day, but most Americans only get 11-15 grams.

Fiber also lengthens telomeres. Telo-what? Let us explain. Telomeres are DNA-protein structures found at both ends of chromosomes. They protect our genome and fight off diseases. Telomeres naturally shorten with age, but stress, smoking, obesity, poor sleep and poor diet lead to shorter telomeres. To simplify, longer telomeres mean a longer life and shorter telomeres are associated with a shorter lifespan. Your 30s are a crucial time to lengthen those telomeres, and eating more fiber is one of the best ways to do it. A 2018 study found that every 10 gram increase of fiber per 1,000 calories would correspond to 5.4 fewer years of biologic aging. So load your plate up with fruits, vegetables, whole grains and legumes because these high-fiber foods will give you life, literally.

Think about getting 8-10 grams of fiber per meal. One cup of cooked oatmeal for breakfast has four grams of fiber. Pair that with fruit, like raspberries (one cup has eight grams of fiber) or diced apples. Don’t be scared of carbs at lunch and dinner. Make half your plate colorful vegetables and ¼ of your plate whole grains. Toss ½ cup of cooked farro on your salad for 6 grams of filling fiber. Not only will you lengthen your telomeres, you’ll also stay full longer and prevent carb cravings later in the day. (Take a look at our high-fiber meal plans for more healthy, fiber-filled meal ideas.)

2. Incorporate more omega-3s

“Focus on getting more omega-3s in your diet,” says Sarah Anzlovar, M.S., RD, LDN, owner of Sarah Gold Nutrition. “While it may seem premature, your 30s are the best time to think about putting in place healthy habits that help you age well. Omega-3s are linked to both short-term health benefits such as better mood, improved cognition, and reduced inflammation, as well as longer-term health benefits like reduced risk of cardiovascular disease and better brain health as you age. And if you’re planning to start a family, omega-3s are incredibly important to a baby’s brain development. The best source is fatty fish such as salmon or sardines, but you can also get them from plant-sources like walnuts, chia seeds and hemp seeds.”

“Omega-3 fatty acids may also preserve telomeres,” says Nicole Stefanow, M.S., RDN, registered dietitian in New York. “As telomeres get shorter our cells can’t do their jobs properly causing the cells to age. Eating foods high in Omega-3 fatty acids, such as fatty fish, can slow the pace of aging by preventing the shortening of telomeres.”

Focus on food first to get omega-3s. Have salmon for dinner once a week. Sprinkle flax or chia seeds into oatmeal, yogurt or smoothies and snack on walnuts or pecans.

3. Stop fad dieting

If you spent your 20s dieting, there is no better time than now to stop. “Swap fad diets and eating trends for an enriching lifestyle,” says Dr. Lisa Leslie-Williams, PharmD., Natural Health & Holistic Food Expert, and Founder of the Domestic Life Stylist. It might sound cliche, but hear us out. Fad diets lead to rapid weight loss, followed by gaining the weight back and then some. This is called yo-yo dieting or in the scientific world, “weight cycling.”

“Weight cycling has long-term detrimental heart health effects including increased risk of diabetes, heart disease and depression,” says Anzlovar, who helps women ditch diets in her virtual private practice. Overall, yo-yo dieting tends to lead to a higher weight. Research shows that up to 95% of people who diet to lose weight end up regaining what they’ve lost and up to two thirds end up at a higher weight than they started each time they diet. Yo-yo dieting and weight cycling can also lead to a slower metabolism.”

“Pick a healthy eating lifestyle that will work for you and then stick to it,” says Dr. Leslie-Williams. “Whatever dietary changes you make, adapt them, not just on weekends. Not just when your class reunion is coming up. Not just for the wedding, not for a milestone birthday, not just when it’s convenient, but year-round for wellness that is long lasting way after your 30th birthday.”

4. Cut back on booze

“While it’s nice to kick back and unwind with a beverage socially, this pattern gets ingrained in our college-aged years and can have health implications down the road! If you’re approaching your third decade and looking for better sleep, more energy, and an easy way to cut calories, reducing alcohol consumption might be the answer for you,” says Caroline Thomason, a registered dietitian who helps women recover from yo-yo dieting.

The Dietary Guidelines recommend men consume no more than two drinks per day and women no more than one drink per day. One drink equals 12 ounces of beer, five ounces of wine or 1.5 ounces of liquor. In addition to being a source of “empty” calories, in other words, containing calories but no beneficial nutrients, drinking alcohol can increase your risk of high blood pressure, heart disease, stroke, liver disease and cancer. (Here’s what happens in your body when you quit drinking.)

5. Limit processed meats

“Consuming processed meats such as bacon, sausage, hotdogs and bologna may increase your risk of developing cancer,” says Christie Gagnon, RD, LD, registered dietitian at Hoorah to Health. “With colorectal cancer on the rise in young adults, I would caution people from eating too many of these foods in their diet.”

Since the 1990s, the rate of colorectal cancer (cancers of the colon and rectum) has more than doubled in young adults under the age of 50, says the National Cancer Institute on their website. And more younger people are dying from the disease. Eating 50 grams of processed meat daily, the equivalent of one hot dog, is linked to a 16 percent increased risk of colorectal cancer, according to a report by the American Institute for Cancer Research and the World Cancer Research Fund. Two alcoholic drinks per day, being overweight, eating more than 18 ounces of red meat per week and lack of physical activity also increase risk.

The good news is that eating three servings of whole grains daily can reduce the risk of colorectal cancer by 17%. This may be due to the way fiber positively affects the gut, giving good bacteria food to flourish and producing compounds that reduce inflammation and keep chronic diseases at bay.

6. Choose more calcium

Bone density is formed in our younger years, and by age 25-30, new bone formation is completed. Your 30s are the time to focus on preserving bone density to prevent loss, and getting enough calcium is the best way to do so. “Because we start to lose bone mass in our 30s, it is so important to be consuming high calcium foods such as yogurt, cheese, broccoli, spinach, kale and almonds,” says Gagnon. The recommendation for calcium from ages 31-50 is 1,000 milligrams (mg) per day. Eight ounces of yogurt provides 415 mg of calcium, 1.5 ounces of cheese delivers 307 mg and if you don’t eat dairy, reach for salmon, tofu, soybeans or fortified foods and drinks like oatmeal and non-dairy milks.

After the age of 50, bone density decreases substantially. In addition to getting enough calcium, lifting weights also helps preserve bone density as you age.

7. Start the day with breakfast

While intermittent fasting may work for some, the majority of people benefit from starting the day with a balanced breakfast. “Whether it’s because they don’t make the time, aren’t used to eating in the morning (old habits from missing breakfast hours in college) or think it’s better to save the calories for later, skipping breakfast is one of the most common things I see my younger clients doing,” says Anzlovar. “But skipping breakfast often sets you up for sugar cravings and overeating later in the day. Prioritize protein, fiber-rich carbs, and healthy fats at breakfast to give you the energy you need for your day and keep your blood sugar stable until lunch time.” Eating breakfast will also decrease snacking after dinner and lead to fewer swings in hunger, energy and mood. 

8. Power your plate with plants

If vegetables were more of a side dish when you were growing up, it’s time to make them the main dish. Think about filling most of your plate with non-starchy vegetables and adding protein and whole grains on the side. “I can’t stress enough the importance of focusing on eating more plant foods (fruits, vegetables, whole grains, nuts, seeds, beans, oils) and less animal products (meat and dairy),” says Gagnon. “A plant-based diet is rich in vitamins, minerals, antioxidants, and fiber, all of which will help decrease your risk of obesity, diabetes, heart disease, inflammation and cancer.”

This is exactly how people in the Blue Zones eat—the five regions of the world where people live the longest. Their diets consist of mostly fruits, vegetables, whole grains, legumes and seafood with very little animal products and minimal alcohol. They also stay social, physically active and keep stress low.

Try swapping meat for beans a few times a week. “Beans are rich in polyphenols, antioxidants that may help decrease inflammation, cancer risk and aging. Beans are an excellent source of soluble fiber, which can help decrease LDL (bad) cholesterol levels, and stabilize blood sugars,” says Gagnon. She also encourages eating more cruciferous vegetables like, “Brussel sprouts, broccoli, cauliflower, cabbage, turnip, collard greens and kale. They are low in calories (25 per serving), and rich in folate, vitamins C, E, and K and fiber. Glucosinolates give them their unique flavor and smell and may help prevent cancer from forming and/or spreading.” (Try our tips for starting a plant-based diet.)

9. Work with your hormones, not against them

“Eat for your hormones!” says registered dietitian and certified aromatherapist, Amanda Liptak, RDN, CA. “Progesterone begins to decrease as early as your early 30s and one of the most magical benefits of this hormone is calming your nervous system, making it easier to cope with stress. So aim for nutrient-rich, mood-boosting foods high in omega-3 fatty acids and Vitamin B6. You can find them in salmon, whole eggs, walnuts and flax. Foods high in magnesium also support mood and help boost progesterone, so make sure to include pumpkin seeds, dark leafy greens, black beans and lentils.”

10. Exercise smarter, not harder

Last but not least, and not technically an eating change but just as important, focus on exercising smarter, not harder. Muscle mass decreases 3-8% per decade after age 30. So while your metabolism doesn’t “break,” it does slow because you lose muscle. Muscle is metabolically active, meaning it burns calories even when you’re sitting at a desk all day. The less muscle you have, the fewer calories you burn at rest.

Add strength training to your routine 2-4 times per week to build muscle. No, you will not get bulky. Instead, you will burn fat, get lean and boost your metabolism. If you’ve been trying to lose weight unsuccessfully, and are not strength training regularly, your 30s is the time to get started. Strength training helps people not only lose weight but also maintain weight loss.

“Create an exercise routine you enjoy,” says Anzlovar. “Exercise offers so many benefits—from stress relief and mental health to cardiovascular benefits and feeling strong and confident in your body (independent of your body size!).”

Those who exercise also live longer and have reduced risk of chronic diseases, like heart disease, diabetes and cancer. “If you haven’t found a type of exercise you like, experiment with different forms from studio classes to dancing or even walking. While it’s never too late to start moving your body, the longer you go without creating an exercise habit, the harder it can be to start,” Anzlovar says.

Finally, don’t forget to eat enough protein to support muscle growth. Daily protein needs from ages 19-70 years old are 0.8-1 gram per kilogram of body weight, but depending on your goals, you may need more.

Was this page helpful?

She’s pretty amazing at loving

She isn’t the easiest girl to love.

she has this bad habit of overthinking. She tends to 

overreact and she gets a little insecure every once in a

while. She’ll be needy for your attention. She wants to

literally take up all of your time and she’ll require a lot of

reassurance. She isn’t capable of fully trusting you. She

doesn’t know when to stop fighting with you even if she’s

wrong. She has no problem pushing you away if she feels

like you’re close to hurting her. Loving her will stress you

out, loving her will make you angry, loving her will break 

your heart at times, loving her will test you, loving her will

challenge you, and loving her will change you. It may get

so demanding that you’ll be tempted to walk away, it may

get so hard that you’ll think about giving up, and it may

get so complicated that you won’t want to deal with her

anymore. Loving her means you get to see her at her worst

and most vulnerable and that is something that you’ll have

to be strong enough to handle because she needs someone

who’s patient enough to understand why she is who she is

today. It’s not gonna be an easy relationship with her.

But if she is in love with you, then she can promise that

you’ll be loved with such passion and intensity that you’ll

forget what life felt like before she came along because 

she’ll always be there to put your heart back together after

breaking it. Maybe she’s not the best at being loved,

but she’s pretty amazing at loving.

When the Binge Is Over

 Have you ever felt sad after finishing a series? When we finish binge watching a series, we actually mourn the loss. “We often go into a state of depression because of the loss we are experiencing,” he says. “We call this situational depression because it is stimulated by an identifiable, tangible event. Our brain stimulation is lowered (depressed) such as in other forms of depression.”

In a study done by the University of Toledo, 142 out of 408 participants identified themselves as binge-watchers. This group reported higher levels of stress, anxiety and depression than those who were not binge-watchers. But in examining the habits that come with binge-watching, it’s not hard to see why it would start to impact our mental health. For starters, if you’re not doing it with a roommate or partner, binge-watching can quickly become isolating.

When we disconnect from humans and over-connect to TV at the cost of human connection, eventually we will ‘starve to death’ emotionally.

“When we substitute TV for human relations we disconnect from our human nature and substitute for [the] virtual,” says Dr. Judy Rosenberg, psychologist and founder of the Psychological Healing Center in Sherman Oaks, CA. “We are wired to connect, and when we disconnect from humans and over-connect to TV at the cost of human connection, eventually we will ‘starve to death’ emotionally. Real relationships and the work of life is more difficult, but at the end of the day more enriching, growth producing and connecting.”

If you find yourself choosing a night in with Netflix over seeing friends and family, it’s a sign that this habit is headed into harmful territory. 

How to Binge-Watch Responsibly

The key to reaping the benefits of binge-watching without suffering from the negative repercussions is to set parameters for the time you spend with your television — which can be tough to do when you’re faced with cliff hangers that might be resolved if you just stay up for one more episode. “In addition to pleasure, we often binge-watch to obtain psychological closure from the previous episode,” says Carr. “However, because each new episode leaves you with more questions, you can engage in healthy binge-watching by setting a predetermined end time for the binge. For example, commit to saying, ‘after three hours, I’m going to stop watching this show for the night.”