12 Ways to Make Your Office Better for Your Health

You spend eight hours a day at work—at least. Here’s how to make your office a healthier place to be

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12 Ways to Have Your Happiest and Fittest Year Ever

New year, new chance to live well. Experts share simple ways to enjoy your happiest, fittest, and most prosperous year yet.

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28 New Year's Resolutions to Look and Feel Better

Science is shedding new light on how to turn a goal into action—and then lasting success.

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21 New Year's Resolutions You'll Actually Keep

Science is shedding new light on how to turn a goal into action—and then lasting success.

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6 Habits All Healthy Women Share

While we love a lively debate about the latest in dietary science or the hot new workout craze, the truth is that great health isn’t so complicated. It all comes down to a few simple rules. Besides exercising, eating fruits and veggies and never smoking (you already knew that, right?), here’s what the healthiest women do every day.

RELATED: 21 Reasons You’ll Live Longer Than Your Friends

They put themselves first
“Many women don’t approach their own needs thoughtfully,” says David Katz, MD, president of the American College of Lifestyle Medicine and author of Disease Proof. “They just give themselves whatever is left over"—like eating scraps off your kid’s plate rather than making your own dinner, or sacrificing sleep to squeeze in an extra work report. But time for yourself should be the last thing to come off your schedule.

They’re not afraid of fat
We now know that the type of fat you consume is more important than the amount. For one, low-fat diets don’t seem to be any more effective than higher-fat diets at helping people lose weight. And when it comes to heart health, replacing saturated fats with refined carbs doesn’t do you any favors—but replacing them with unsaturated fats can reduce heart disease risk by up to 25 percent, says a recent study from the Harvard T.H. Chan School of Public Health. Aim to get most of your fat from foods rich in mono- and polyunsaturated fats (such as avocados, nuts, seeds and fatty fish), says Marjorie Nolan Cohn, RDN, spokesperson for the Academy of Nutrition and Dietetics.

RELATED: Best Superfoods for Weight Loss

They don’t drink their calories
Other than water, the only drinks worth a pour are coffee (mind the cream and sugar) and tea, along with the occasional alcoholic drink (no more than one per day), if you so desire. Even juices should be seen as a treat. That’s because juicing removes most of the fruit’s healthy fiber while preserving the sugar.

They use a shot of sunscreen
As in 1 ounce, enough to fill a shot glass, spread out over every exposed inch of the body. Don’t forget places like your ears (the third most common spot for basal cell carcinoma, a type of skin cancer), neck, the back of your hands and—during sandal season—your toes, plus SPF lip balm.

RELATED: 22 Strange Ways the Sun May Affect Your Body

They don’t fight stress with screens
By the end of a long, harried day, the path of least resistance is often paved with wine, Häagen-Dazs and endless mind-dulling games of Candy Crush. But these types of activities offer only instant gratification—a little hit of dopamine in the brain’s reward center. "Do something instead that fosters a genuine positive emotion; that’s what induces feelings of calm and safety and puts the brakes on your body’s stress response,” says sociologist Christine Carter, PhD, senior fellow at UC Berkeley’s Greater Good Science Center and author of The Sweet Spot. One of the best ways to tap into good vibes: Connect with others in person, not just via Instagram and Facebook likes.

They’re strict about bedtime
Mix up your meals, your workouts, your social life—but be consistent about when you hit the sack. Going to bed and waking up at the same time every day is essential to making sure you get enough shut-eye—a lack of which can, over time, increase your risk of heart disease, obesity, depression, diabetes and more. Plus, it’s hard to feel productive or fend off stress and mood swings when you’re yawning through the day. If you struggle with sleep, check out our great-sleep guide. And set up a relaxing bedtime routine to help you wind down. That includes turning off all electronic devices, notes Carter. Your Pinterest boards will be there in the morning.



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21 Products for the Best Sleep of Your Life

Discovered: unexpected everyday moves that add on years (in a good way!) See how many you’re already doing and what to try next.

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10 Natural Ways to Beat Heartburn

Heartburn can be such a pain, especially when it interferes with your everyday life. Luckily, there are some natural ways that you can fight heartburn, like eating smaller meals. Watch this video for more tips and tricks.

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7 White Noise Machines For a Good Night's Sleep

For natural noise: Marpac Dohm DS While many sound machines play audio tracks on a loop, this one generates white noise mechanically with a built-in fan. The result: A natural and consistent whir. By twisting the top of the machine, you can open or close air passages until you discover the tone and volume most pleasing to your ears. Don’t expect any fancy features, like an alarm clock or auto-off timer. There is only one button on this machine (the one/off switch). But the Dohm creates such realistic and calming white noise its been dubbed the official sound conditioner of the National Sleep Foundation.($60; amazon.com) For high-quality sound: Marsona DS-600A There’s a reason that Marpac, the company behind this device (as well as the Dohm), has been in the sound machine business since 1962. The Marsona isn’t much to look at, and doesn’t offer any special features aside from a 60-minute timer. But it’s really designed to do just one thing well: help you unwind to any of six popular soundscapes—crashing surf, a babbling brook, waves lapping against a lakeshore, distant thunder, a chorus of crickets and spring peepers, and of course, white sound.($100; amazon.com) For dynamic sound: LectroFan What makes this minimalist machine stand out is software that dynamically generates sound. Translation: No predictable looping clips! Before you go to bed, you choose one of two options—white noise or fan—and select from 10 variations in pitch and volume. For those who only have trouble falling asleep, the LectroFan provides a one-hour timer. But if you need continuous sound to stay asleep, you can run the efficient device all night long for far less energy than it takes to power an actual fan.($55; amazon.com) For super-clever tech: Ecotones Sound + Sleep Machine The priciest of our picks, the Sound + Sleep offers a good deal of versatility. It can actually detect other noises in your environment (say, the neighbor’s howling dog, or a snorer down the hall) and adjust to mask them. The gadget also has a unique “richness” feature, which allows you to add more detail to each of the 10 soundscapes (which include various nature settings, as well as options like “fireplace,” “trains,” and “city”). So for example, if you choose “ocean,” you’ll hear breaking waves. Touch the richness button to add in birds and seals. Touch it again and you’ll hear bells and foghorns. Other nifty extras: A headphone jack (in case your bedmate prefers to snooze in silence) and four auto-off timer choices (30, 60, 90, and 120 minutes).($150; amazon.com) For all-night therapy: Homedics HDS-2000 Deep Sleep II You may like zoning out to the sounds of a rainstorm—but in the wee hours, a clap of thunder may be enough to rouse you from slumber. The brilliance of this machine is that you can set it to gently transition from one of the eight water or nature settings (think “brook,” “ocean,” “summer night”) to the steady hush of white noise after you’ve fallen asleep. Another bonus is the “tone” button: Turn it up for a higher pitch, or down to add bass, until you find your personal sweet spot (which the machine will remember the next time you turn it on). Want to tweak the volume, or kill the “wind chimes” and switch to “campfire”? Use the handy remote control and you don’t have to leave your bed.($90; amazon.com) For portability: Homedics SoundSpa SS-2200 If you need a machine you can take on the road, this one’s light (1 pound), compact (6 x 6.5 x 2 inches), and may be just what you need to relax in a strange bed. It can run on four AA batteries when, say, you’re traveling abroad and short an adapter, or you’ve pitched your tent next to a rowdy group of Boy Scouts. Pick from six sound options: thunder, rain, ocean, summer night, brook, and your standard white noise. Plus you get an auto-off timer that you can set for as long as an hour.($36; amazon.com) For the most bang for your buck: Conair Sound Therapy Not sold on noise machines just yet? You might want to try experimenting with this no-frills device before your spring for a more sophisticated system. For its budget-friendly price, the Conair plays an impressive 10 sound channels, including some more unusual settings like “tropical forest,” “waterfall,” and “heartbeat.” The machine should drown out ambient noise that might be keeping you up. But if you find yourself wanting more features or better sound, you can always upgrade to a higher-end system.($23; amazon.com)

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7 White Noise Machines For a Good Night's Sleep

For natural noise: Marpac Dohm DS While many sound machines play audio tracks on a loop, this one generates white noise mechanically with a built-in fan. The result: A natural and consistent whir. By twisting the top of the machine, you can open or close air passages until you discover the tone and volume most pleasing to your ears. Don’t expect any fancy features, like an alarm clock or auto-off timer. There is only one button on this machine (the one/off switch). But the Dohm creates such realistic and calming white noise its been dubbed the official sound conditioner of the National Sleep Foundation.($60; amazon.com) For high-quality sound: Marsona DS-600A There’s a reason that Marpac, the company behind this device (as well as the Dohm), has been in the sound machine business since 1962. The Marsona isn’t much to look at, and doesn’t offer any special features aside from a 60-minute timer. But it’s really designed to do just one thing well: help you unwind to any of six popular soundscapes—crashing surf, a babbling brook, waves lapping against a lakeshore, distant thunder, a chorus of crickets and spring peepers, and of course, white sound.($100; amazon.com) For dynamic sound: LectroFan What makes this minimalist machine stand out is software that dynamically generates sound. Translation: No predictable looping clips! Before you go to bed, you choose one of two options—white noise or fan—and select from 10 variations in pitch and volume. For those who only have trouble falling asleep, the LectroFan provides a one-hour timer. But if you need continuous sound to stay asleep, you can run the efficient device all night long for far less energy than it takes to power an actual fan.($55; amazon.com) For super-clever tech: Ecotones Sound + Sleep Machine The priciest of our picks, the Sound + Sleep offers a good deal of versatility. It can actually detect other noises in your environment (say, the neighbor’s howling dog, or a snorer down the hall) and adjust to mask them. The gadget also has a unique “richness” feature, which allows you to add more detail to each of the 10 soundscapes (which include various nature settings, as well as options like “fireplace,” “trains,” and “city”). So for example, if you choose “ocean,” you’ll hear breaking waves. Touch the richness button to add in birds and seals. Touch it again and you’ll hear bells and foghorns. Other nifty extras: A headphone jack (in case your bedmate prefers to snooze in silence) and four auto-off timer choices (30, 60, 90, and 120 minutes).($150; amazon.com) For all-night therapy: Homedics HDS-2000 Deep Sleep II You may like zoning out to the sounds of a rainstorm—but in the wee hours, a clap of thunder may be enough to rouse you from slumber. The brilliance of this machine is that you can set it to gently transition from one of the eight water or nature settings (think “brook,” “ocean,” “summer night”) to the steady hush of white noise after you’ve fallen asleep. Another bonus is the “tone” button: Turn it up for a higher pitch, or down to add bass, until you find your personal sweet spot (which the machine will remember the next time you turn it on). Want to tweak the volume, or kill the “wind chimes” and switch to “campfire”? Use the handy remote control and you don’t have to leave your bed.($90; amazon.com) For portability: Homedics SoundSpa SS-2200 If you need a machine you can take on the road, this one’s light (1 pound), compact (6 x 6.5 x 2 inches), and may be just what you need to relax in a strange bed. It can run on four AA batteries when, say, you’re traveling abroad and short an adapter, or you’ve pitched your tent next to a rowdy group of Boy Scouts. Pick from six sound options: thunder, rain, ocean, summer night, brook, and your standard white noise. Plus you get an auto-off timer that you can set for as long as an hour.($36; amazon.com) For the most bang for your buck: Conair Sound Therapy Not sold on noise machines just yet? You might want to try experimenting with this no-frills device before your spring for a more sophisticated system. For its budget-friendly price, the Conair plays an impressive 10 sound channels, including some more unusual settings like “tropical forest,” “waterfall,” and “heartbeat.” The machine should drown out ambient noise that might be keeping you up. But if you find yourself wanting more features or better sound, you can always upgrade to a higher-end system.($23; amazon.com)

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How Healthy Is Your State? All 50, Ranked From First to Worst

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The 20 Biggest Lessons We Learned About Our Health in 2015

A look back at this year’s most important medical news and breakthroughs

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7 Ways to Prevent Colds & Flu

Don’t get sidelined by sickness. Watch this video to see the smart steps you can take to avoid seasonal colds and the flu.

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