31 Days to a healthier you

Day 1

Do a word puzzle. Let’s start this challenge by improving our minds. Word puzzles improve concentration, help you read faster and reduce stress.

Day 2

Fight gum disease and cavities by eating shiitake mushrooms and wasabi — in other words, Japanese food! Treat yourself or make a Japanese meal at home.

Day 3

Have a glass of cranberry juice. It helps prevent UTIs — need we say more?

Day 4

Get some sun! Sunlight lowers cholesterol and blood pressure, increases oxygen flow, builds your immunity, kills bacteria and helps ward off depression.

Check out these fun-in-the-sun fitness activities >>

Day 5

Count your calories. For one day only, keep track of your calories so you can see if you’re over- or undereating. Make necessary adjustments if needed.

Day 6

Go for an evening walk to clear your mind. Take a friend, your spouse, your child or go alone. Whichever you choose, by getting outside you’re increasing your heart rate and releasing endorphins.

Day 7

Eat fish for dinner. Seafood contains omega-3 fatty acids that help those who suffer from dry eyes and help reduce inflammation.

Check out these delicious fish recipes here >>

Day 8

Dr. Raj recently shared some tips for healthier living. One was to spend less time being distracted. For Day 8, let’s spend less time on social media. Instead, get outside and run around with your kids!

For more of Dr. Raj’s health tips, click here >>

Day 9

Drink more water. Water helps keep you full and flushes out your system. Aim for 10 8-ounce glasses per day. If you exercise or drink caffeine (a diuretic), aim for 12 glasses.

Day 10

Cut out emotional eating. If you’re stressed, bored or sad, do something — anything — other than snack. Go for a walk, call a friend, clean your house or indulge in your favorite TV show — just don’t eat!

Day 11

Go to bed earlier. Aim for seven to eight hours of sleep per night. You’ll feel more rested and be more energized, which leads to a much more productive day.

Click here for the benefits of sleep — and risks of not enough >>

Day 12

Laugh! Laughing boosts your immunity and is good for the soul. Surround yourself with friends that make you laugh or pop in a comedy in the DVD player.

Day 13

Wash your hands more often. Washing your hands or using hand sanitizer helps prevent you from getting sick. Wash for at least 12 seconds.

Day 14

Have a glass of green tea — it fights cancer and heart disease while also burning fat.

Day 15

Make a smoothie. Add some spinach leaves for an extra boost and to improve eyesight. Smoothies are filling, low in fat and packed with essential vitamins and minerals.

Check out these healthy smoothies to up your energy here >>

Day 16

Eat low-fat yogurt for breakfast. It’s low in calories, high in protein and helps burn fat. Studies show that those who eat yogurt as part of their daily diet are more likely to lose weight than those who don’t.

Here’s why yogurt is a top-rated health food >>

Day 17

Do something for yourself. Treat yourself to a pedicure, buy that new shirt you’ve been eyeing or settle into a relaxing bubble bath with your favorite book in hand. You deserve to spoil yourself every now and then.

Day 18

Give someone a hug. It can be anyone — a spouse, child, friend or pet — just do it! Hugs make you and the receiver feel warm and snuggly inside.

Day 19

Be adventurous. Try something you want to do but have always been too afraid — such as skydiving, getting a tattoo, going for a hot-air balloon ride or paintballing. The rush of excitement you’ll feel will give you the courage to try anything (such as asking your boss for that raise at work).

Day 20

Take a bath with lavender. You’ll need to unwind after your big adventure, so relax in the tub with a few drops of lavender oil. It reduces stress and will help you sleep better.

Day 21

Add avocado to your favorite sandwich for lunch. Avocadoes are rich in vitamin E and monounsaturated fat, which both give you healthy, glowing skin.

Check out this recipe for an avocado, white cheddar & tomato grilled cheese here >>

Day 22

Forgive someone. Forgiveness is the act of freeing yourself. If there’s a grudge you’ve been holding onto, let it go.

Day 23

Cheat day! Eat your favorite food or dessert today. We all deserve a treat — in the form of food — every now and then. We love salted turtle cookies.

Day 24

Set a fitness goal and stick to it. Make the goal attainable — such as going for a walk on your break at work every day for a week or doing push-ups and crunches during the commercials of your favorite TV show.

Click here to learn more about setting fitness goals >>

Day 25

Have a handful of pistachios (or your favorite nut). Nuts contain the good fats, which help keep your waistline slim and promote alertness.

Day 26

Think only positive thoughts by focusing on the good in life. Those who think positively have stronger immune systems, handle stress better, are less likely to experience depression and live longer lives.

Add cinnamon to your coffee this morning. Cinnamon controls insulin spikes, which helps reduce your appetite.

Click here to learn how to choose the right cinnamon >>

Day 28

Get a massage. It reduces back pain, releases built-up tension and helps with anxiety and stress. Massages also have beauty benefits!

Day 29

Cook with garlic. When making dinner, throw in some garlic to lower your cholesterol and blood pressure, strengthen your immune system and detoxify your body.

For an extra garlic kick, check out this 50-clove garlic soup recipe here >>

Day 30

Don’t drink any calories today. Opt for water, black coffee or green tea instead of juice, milk or lattes. According to the American Journal of Clinical Nutrition, Americans consume 400 calories per day in drinks alone!

Day 31

Do something kind for someone else. Doing things for others actually decreases our own stress levels and improves our health. Buy lunch for a coworker, pay for the person’s drink behind you in the Starbucks drive-through or simply make your husband’s favorite dinner. Random, simple acts of kindness go a long way.