100 Healthy Tips and Tricks for Wellness and Fitness

healthy living

Read these tips and apply them for a healthy lifestyle!

By Jessica Merritt

Everyone wants to look and feel healthy, and there are seemingly endless easy ways to improve your health from the inside out. Whether you’re improving your diet or just getting off the couch, small steps can make a big impact. Read on to learn about 100 different ways to make make an easy, healthy change for the better.


What you eat has a great impact on your health, but that doesn’t mean you have to do a crash diet. These are a few of the ways you can improve the food you eat without going overboard.

  1. Cut down on sugary drinks: Reduce your intake, or completely cut out soft drinks, juices, and sports drinks that are full of sugar, and opt for water, milk and healthier options instead.
  2. Don’t forget to eat your veggies: Eat at least five servings of fruit and vegetables every day.
  3. Make sure you’re getting enough Omega-3 fats: Eat a diet rich in fish, legumes, and nuts to get Omega-3 fats.
  4. Drink water: You’ve heard it before, but we’ll say it again. Drink water to stay hydrated. You can add some cucumber, lemon, orange, or grapefruit to bring some flavor to water if you need to.
  5. Never super size: Eating fast food occasionally is not bad, but eating astronomic portions of it is, so stick to smaller servings.
  6. Eat whole grains: The outer bran of grains is richer, and whole grains provide healthier carbohydrates than processed ones.
  7. Eat a varied diet: Balance your diet with a variety of different food groups to ensure that you get all of the proper nutrition you need.
  8. Find out the recommended serving size: Research regular portions for food so that you don’t overeat.
  9. Keep healthy foods on hand: Make healthy meals and snacks easily accessible, so you’ll eat them instead of ones that are bad for you.
  10. Eat plenty of eggs: Eggs are high in protein and full of vitamins.
  11. Steam your vegetables: Protect the antioxidant properties of your vegetables by steaming them instead of boiling or microwaving them.
  12. Avoid processed foods: Do your best to eat foods as close to their natural state as possible.
  13. Buy frozen vegetables: Make eating vegetables more convenient by buying and preparing frozen vegetables.
  14. Eat lean protein: Get your protein from chicken, beans, and dairy products.
  15. Drink tea: Most teas are full of polyphenols and antioxidants that not only make you healthier, but can clean your teeth.
  16. Just stop eating junk food: It’s obvious and simple, but effective. Don’t eat anything that comes in a box.
  17. Avoid eating in front of your TV: Pay attention to what you’re eating, and avoid sitting in front of the TV, computer or other distractions at mealtime.
  18. Eat from a smaller plate: Use salad plates instead of dinner plates to shrink your portions.

Eating Out

Going out to eat is fun and convenient, but restaurant menus are filled with landmines. Here are a few ways to find healthy food while eating out.

  1. Ask for what you want: If the meal you want only comes with fried chicken, ask if you can have it grilled instead.
  2. Look for the light options: Many restaurants have a light, low fat, or healthy section on their menu, so check it out.
  3. Request extra vegetables: Ask for more vegetables, and you’ll probably get them at no charge.
  4. Share: Split your entree with someone and you’ll get a much more realistic portion size.
  5. Get a soup or salad first: Eat a healthy starter, and you’ll eat fewer calories overall.
  6. Stay away from hidden fats: Descriptions like creamy, stuffed, sauced, or breaded generally indicate that the dish is heavy with fats.
  7. Avoid fancy drinks: Most mixed drinks like margaritas or pina coladas are full of sugar. Drink wine, beer, or a simple cocktail instead.
  8. Eat fish: Eat on the lighter side and order fish-just be sure to avoid fish that’s heavily sauced or fried.


Keep allergies, colds, and other nasties at bay with these small steps.

  1. Get rid of dust mite breeding grounds: Allergy sufferers can keep symptoms under control by avoiding stacks of books and magazines, stuffed animals, and pillows, all of which are great environments for dust mites.
  2. Wash your hands: Protect yourself from germs and illnesses by washing your hands frequently.
  3. Jog in the evening: If you suffer from a pollen allergy exercise outside in the evening when pollen counts are lower.
  4. Carry hand sanitizer: For times when you can’t wash your hands, keep some hand sanitizer ready.
  5. Go to free screenings: Even if you don’t have insurance, you can take advantage of free preventive screenings for illnesses like skin cancer and high blood pressure.
  6. Sleep with your windows closed: If you like to sleep with the windows open, but you wake up with allergy symptoms, close your windows and use a fan instead.
  7. Take a multi-vitamin: Get the vitamins your body needs to protect itself by taking a multi-vitamin every day.
  8. Eat plenty of fiber: Avoid digestive illnesses by cleaning your digestive tract with lots of fiber.
  9. Keep your animals out of your bed: If you’re allergic to pet dander, you need to avoid letting your pets sleep in your bed with you.
  10. Sleep well: One of the best ways to prevent illness is to get a good night’s rest every evening.

At Work

You spend a lot of your time at work, so make sure you’re in a healthy environment with these tips for the office.

  1. Spend some time outside: Get out of the office and see the sun, even if it’s just for a minute. Even better, use your lunch hour to take a stroll around the block or head to the gym.
  2. Pack your lunch: Don’t leave your lunch up to the fast food joint around the corner. Pack a healthy lunch ahead of time, and you’ll know that your lunch is good for you.
  3. Cut down on coffee consumption: Don’t put yourself on an energy roller coaster-avoid using caffeine as a way to get energy throughout the day, and use water and healthy food instead.
  4. Keep healthy snacks: Stay away from the office cookie jar and stock up on dried fruit, nuts, and bars instead.
  5. Clean your desk: Ban bacteria from your desk by wiping down surfaces like your keyboard and telephone on a regular basis.
  6. Be careful with buffets: Avoid overindulging at office buffets just because the food is there.
  7. Get away from it all: If you are suffering from intense levels of stress, step away from your office for a few moments by taking a walk in the halls or getting up to grab a glass of water.
  8. Resist the temptation of free food: Don’t eat free food unless it’s at least marginally healthy and you’re actually hungry. Don’t forget to exercise portion control, either.


A good night’s rest is vital to your well being, so follow these tips for more quality sleep.

  1. Create a sleep ritual: Read a book or drink a warm glass of milk every night before bed to improve the quality of your sleep.
  2. Sleep with your lights off: Keep your sleep hormones in check by sleeping with your lights off, including TVs.
  3. Don’t drink before bed: Drinking alcohol before bed might put you to sleep, but the quality of your rest will be affected.
  4. Don’t use an alarm clock: This is a challenge for most, but you’ll get better sleep if you go to bed early enough to allow your body to wake naturally.
  5. Pay attention to light exposure: Do most of your sleeping when the sun is down, and you’ll have higher quality sleep.
  6. Take a nap: Refresh yourself with a quick afternoon nap.

Mental Health

Be happier, satisfied, and more self confident by following these tips for mental health.

  1. Allow yourself to relax: Let go of your tensions and find a fun hobby that you can enjoy.
  2. Read: Exercise your brain with a good book.
  3. Adapt to change: Don’t resist change-just be patient and learn to adapt.
  4. Read something new: If you usually read mysteries, pick up a classic novel instead to give yourself a variety of reading material.
  5. Practice good self esteem: Give yourself credit, cut down on criticism, and be confident for a more healthy outlook.
  6. Write: Use writing as a way to stimulate your mind, release thoughts, and improve your memory.
  7. Praise yourself: When you’ve done a good job, don’t be afraid to pat yourself on the back.
  8. Express your feelings: Find a way to let your feelings out, whether it’s by crying, singing, or writing in your journal.
  9. Learn something new: Make multiple areas of your brain get to work by learning a new skill.
  10. Turn your TV off: Spend more time actually living by turning off your TV and getting off the couch.
  11. Practice memorization: Practice memory games like remembering shopping lists, to do lists, and other tasks.
  12. Avoid procrastination: Putting off the things you really need or want to do will only make you feel bad about yourself.
  13. Play brain games: Find crossword puzzles, brain teasers, or graphic illusions to improve your mental clarity.
  14. Meditate: Give your brain a workout and relax at the same time with meditation.
  15. Laugh often: See the humor in everyday life, and you’ll be a happier person.
  16. Listen to music: Use music as therapy to reduce stress, improve your memory, and even stimulate the immune system.
  17. Do brain training: Seek out courses, websites or books that will teach you how to make your brain work better and faster.


These methods will make you healthy and enhance your outward appearance at the same time.

  1. Consider a detoxification: Consider cleansing detoxification diets to clean out your body from the inside out.
  2. Don’t over-wash your skin: Avoid going overboard by washing your face and body too often, or you’ll over dry your skin and produce more oil.
  3. Stay out of tanning beds: Golden skin may look good now, but your skin cells will pay a price. Limit your exposure to harmful UV rays, and never, ever visit a tanning bed.
  4. Trim your hair: Cut down on split ends and uneven hair with a regular trimming.
  5. Don’t drink or smoke: Drinking and smoking can accellerate the aging process and bring on harmful diseases.
  6. Don’t overdo hair treatments: Blow dryers, dying, and chemical straightening can all damage your hair.
  7. Be careful of UV rays: UV rays can damage your skin and cause skin cancer, so it’s important to limit your exposure to them. For most people, this means wearing appropriate clothing or sunscreen.
  8. Use natural beauty products: Steer clear of hamful preservatives and caricinogens by using natural products.


Foster healthy relationships that support your happiness and mental health by following these tips.

  1. Spend time with healthy people: We tend to pick up the habits of people around us, so hang out with your friends that have healthy habits.
  2. Surround yourself with positive people: Stay away from naysayers and spend more time with positive influences.
  3. Know when to say no: Don’t let others demand too much of your time-say no when you really don’t want to do something.
  4. Cultivate friendships: Grow as a person by working on a successful friendly relationship with another person.
  5. Embrace: Get a hug or kiss from someone you care about every day.
  6. Tell stories: Solidify your memories and have fun sharing moments by telling stories to your friends and family.
  7. Don’t be afraid to ask for help: When you need a shoulder to lean on, say so. If you don’t have anyone, seek out professional help.
  8. Practice random acts of kindness: Feel better about yourself and make someone else feel good by doing something nice.


Physical fitness is a large part of overall health, so make sure you’re implementing these methods for a healthier life.

  1. Just do it It doesn’t really matter what you do to be active, just that you do it, and you get started right away.
  2. Use free weights: Free weights are more challenging than exercise machines because they force you to stabilize the weight, allow natural movements, and will help you build functional strength.
  3. Do active chores: Fit activity into your daily life by seeing chores as a way to get exercise. Do lunges while you’re vacuuming and squats while you wash the car.
  4. Do whole-body exercises: Focus on exercises that will work out multiple parts of your body at the same time.
  5. Get at least 60 minutes of exercise daily: For at least 60 minutes every day, make sure you’re active. You can even break this time up into manageable 15 minute chunks.
  6. Have fun: Find something that’s both fun and active at the same time, like dancing or team sports.
  7. Pay attention to technique: Cut your risk of injury and improve the quality of your workout by using safe fitness techniques.
  8. Team up: Enlist the help of a friend who will work out with you to stay motivated and enjoy yourself.
  9. Be persistent: Focus on your long-term fitness goals and never give up.

Away from home

Traveling can take a toll on your body, so do your best to protect yourself by following these tips.

  1. Get vaccinated: Visit the CDC’s website to find out which immunizations you’ll need to take when traveling abroad.
  2. Drink bottled water: Often, local water supplies overseas will contain bacteria and parasites that residents are immune to, but can make travelers sick, so always bring your own sterilized water.
  3. Stay out of ponds and lakes: Just like local drinking water, you can pick up bacteria and parasites in still bodies of water like ponds or lakes. Chlorinated pools and the ocean should be safe, however.
  4. Brush your teeth with bottled water: Even if you’re drinking bottled water to avoid bacteria and parasites, you should remember to brush your teeth with bottled water, too.
  5. Peel your fruit and vegetables: Remove the skin from raw fruits and vegetables before you eat it.
  6. Bring extra medication: If you’re on a regular medication, bring extra doses along with you, just in case you run into delays or unexpected events.
  7. Spray for insects: Protect yourself from mosquitos and other pests by spraying yourself with a DEET insect repellent.
  8. Pack a first aid kit: With a first aid kit, you’ll have tools to deal with minor difficulties like diarrhea, motion sickness, and bug bites

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28 Responses to “100 Healthy Tips and Tricks for Wellness and Fitness”

  1. rayvegnj
    October 29, 2023 at 3:57 pm #

    GREAT IDEAS—-only milk is not that great—go see notmilk.com

  2. dsmorg
    October 30, 2023 at 8:43 am #

    No to DEET.
    According to Health Canada 78% of all DEET repellents sold in Canda are mislabeled.

    Natural alternatives are available. While you may have to reapply a little more, the benefits easily outweigh the risks.

  3. October 30, 2023 at 6:56 pm #

    Another tip I would highly suggest to staying healthy is meditation. A healthy balance of eating right, exercise, and meditation can lead to explosive results in your personal and professional life.

    If you don’t know a good process for meditating, pick up John Assaraf’s new book “The Complete Vision Board Kit” or download a free chapter from the book here: http://tinyurl.com/56mfen

    Another great method which I learned form the book is using the power of intention and visualization to achieve goals. Visualizing goals on a daily basis, really pretending you are living in that moment of accomplishment, helps you build habits which will lead you to your desired outcome.

    Good Luck,


  4. Taylor Ryan
    November 4, 2023 at 9:44 pm #

    Great tips! I will be sharing many of them with my workout clients and upping the results they can expect to see other than just their weight lifting workouts!

  5. November 6, 2023 at 3:42 pm #

    In all the lists there are things I do regularly and things I do sporadically - and that’s the key - I think - it’s reminding yourself - using lists like yours - to do the sporadic ones more often! Thanks - I’m bookmarking this as a reminder.

    Lancashire SEO guy’s last blog post..Internet Marketing in the Recession

  6. Jenny Craig
    November 8, 2023 at 4:43 am #

    I would like to add a few more weight loss and fitness tips:

    1) Eat more often but in smaller meal size. This can increase your metabolism.
    2) Drink plenty of water. If you want to lose weight the healthy way be sure to stay hydrate.
    3) Stay away processed foods.
    4) Perform aerobic exercises.
    5) Build your muscle, the more muscle you have, the more calories you burn in minute.

  7. Veronica
    November 9, 2023 at 6:31 am #

    These healthy tips are really useful. Anyone in this world can categorize himself according to the situation and get a healthy body.

    Veronica’s last blog post..Smart Shopping: 90+ Places To Find Coupons Online

  8. November 14, 2023 at 3:54 am #

    what i want to know are all here.. they are precious information =] thanks.

    dramaqueen’s last blog post..Welcome to EpDrama.com

  9. November 15, 2023 at 8:16 pm #

    I LOVE these tips. Another way to maintain overall good health is to keep your body as close to being in an alkaline state as much as possible. It’s hard because so much of the western diet is acidic and problems you may be having healthwise can actually be resolved by eating a higher percentage of alkaline based foods. I have rid myself of several ailments that doctors had no clue as to what the cause was. All they would do is prescribe a pill!

    One trick I found, because I love acidic based foods, is to add lemon and stevia (an all natural plant based sweetener versus the pink, blue or even yellow package) to my water. It tastes like I’m drinking lemonade!

  10. Maria Etiketten
    November 24, 2023 at 3:04 pm #

    This is a great list. I just printed it to put it over my desk. I think it takes a long time to break some bad habits so i need a daily reminder.
    Hmmm. Maybe i should set up some email-reminder system!

  11. November 27, 2023 at 8:51 am #

    I agree with you. Its very informative tips. I will sharing this information with our family and friends. Thank you

  12. January 1, 2024 at 2:03 pm #

    great article I added my bookmark very usefull

  13. January 30, 2024 at 10:02 pm #

    These are excellent tips. Right now I am working/playing on laughing and relaxing more. Just bought the book “When You’re Up To Your Eyeballs In Alligators” by Larry Wilde the founder or “Humor Month.” It looks great!

    Thanks for the topic.


  14. Emma
    February 9, 2023 at 11:56 pm #

    Thank you for this blog. I noticed that Ryan mentioned meditation as a part of a healthy way of life. I have recently encountered a lot of stress in my life and have started yoga, meditation and deep breathing as a way to combat my stress. And, I’m happy to say it’s really helping. I learned about deep breathing in a great book I’m reading called It Can Be Done. It also says that deep and proper breathing will help us digest our food properly. Also, this book talks about the importance of supplements, including taking a daily probiotic supplement. All of the tips mentioned above are great! I will be referencing this blog often as I try to destress and get healthier. Thanks again for the information.

  15. February 18, 2023 at 5:03 am #

    Thanks for tips. :)

  16. February 21, 2023 at 7:38 pm #

    I really enjoyed this posting. I am a total procrastinator and only recently realized that it stresses me out. I’m trying to get better about putting things off, but it is tough to fight one’s nature. I’m also trying to get my diet straightened out. Blogs like this one have been really helpful, as has a book I’m reading called It Can Be Done by Lisa Buldo. In it she she talks about eating the Fabulous 4, which is protein, good fats, green vegetables and fruit. Eating only whole foods and not processed foods. And, I have to say that I feel so much better eating this way. I still have a long way to go, but am on my way. Thanks again for this blog!

  17. February 23, 2023 at 1:34 am #

    Only some of the tips i know so i found lots of useful tips for maintain batter health which is dispiritedly needed and specially i found tips which i can do it not hard to do.

  18. mercola
    March 10, 2023 at 5:07 am #

    Great tips, especially those about sleep. Many people shrug sleep off because they are not aware that it us vital to their wellness. I would like to add an exercise tip:

    Be creative. There are exercise opportunities everywhere if you care enough to find them.

    mercola’s last blog post..Dr. Mercola Shares the Coconut’s Numerous Health Benefits

  19. March 13, 2023 at 3:57 am #

    What a great list with very useful tips. Healthy living isn’t easy all the time. So there are some good informations on your list.

  20. March 25, 2023 at 10:53 pm #

    One very important tips missing in the list “Be Happy”, if you really want to be healthy you need to be happy first.

  21. RachelB
    April 4, 2023 at 1:43 pm #

    This is a very useful collection of healthy living tips. (I especially like the tip about practicing random acts of kindness.) Thanks for posting all of these tips.

  22. April 6, 2023 at 10:57 pm #

    Great Post. You’re right, small steps can make a big impact.
    These are very healthy tips and such good ways to maintain and enjoy life with all its preciousness. thanks for sharing.

    midas’s last blog post..Is exercise part of the weekly activities of your family?

  23. Jeanne
    May 11, 2023 at 10:55 am #

    Much of the info is valid - but so repetative from numerous other sites. Some is just off base - like recommending milk, dairy, DEET and vaccinations. Eeks! Even fish has to be monitored due to high mercury levels. Seemed to miss some crucial components which the readers picked up - like meditation - or how about yoga and EFT? Nutrition is paramount - eating healthful, organic foods. Raw foods will cure whatever is ailing you! No need to peel fruit and veggies if they are organic (a great source of fiber and vitamins). Nix on the hand sanitizer - read the chemicals listed on the label.

  24. Aulida Valery
    May 11, 2023 at 3:24 pm #


    I will use them with my family and friends.

  25. Sonny
    May 11, 2023 at 7:15 pm #

    For the best way to live a very long life, proven over and over again is -

    Sit down for this please

    Become a vegetarian

    This normally will extent your life by 12 to 15 years if you are not close to death already

    The felling of freedom from eating animal flesh is amazing and eat all you want and still lose weight -God bless/

  26. May 19, 2023 at 3:50 pm #

    Great tips and feedback. I work with a product 9 out of 10 people love and 50 % crave. It has universal mass appeal and due to a revolutionary, patented processing technology it stands alone as a potent and extremely healthy superfood. I would love to share this with your readers.
    Karen Seegert

  27. Valiant Thor
    May 20, 2023 at 4:29 pm #

    Great tips in general. I’m going to have to disagree with 2 comments made here. First off Milk is not necessarily bad, as with everything use in moderation and drink organic only. Although you should be eating as much organic products as you can. And second, your body needs animal proteins. The human body was designed to eat meat. That’s just the way it is.

    Let me close by saying this, do your own research and do what works for you.

  28. June 14, 2023 at 8:07 pm #

    Good tips! check out my blog for healty recipes and more…www.missperfectblonde.com

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