How to live a better life by making small and achievable changes Watch TV Online Live and On Demand. A personal health scare inspired physiologist Greg Wells to learn how to live a better life and now he’s turned that research into a new book called The Ripple Effect. The book offers concrete strategies on how to get better and stay better by making small changes in our daily lives. The book is broken out into four sections: sleep soundly, move more, eat smarter, and think clearly.

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Each section is briefly broken down below, followed by some of Wells’ tips on the small changes you can make in your life. Sleep soundly. A lack of sleep disrupts insulin metabolism, which can lead to obesity, metabolic syndrome and type 2 diabetes. Clinicians now believe that poor sleep may contribute to mental health problems and psychiatric disorders. When you sleep properly, the hormones that help you manage hunger are regulated and controlled. Therefore if you want to lose weight or control your weight, don’t ignore sleep.

Move more. Exercise is related to a lower risk of breast, prostate, lung and colon cancers. Watch Dead &Amp; Deader Megavideo. New research has also found that moderate exercise improves the ability of blood cells to target and destroy tumor cells. Endurance activities slow the aging process. Lastly, exercise and physical activity when paired with medication and/or psychological therapy can be an effective treatment for depression.

Eat better. Increased consumption of fruit and vegetables has been shown to prevent many cancers. Eating nutrient dense, rather than calorie- dense, low- nutrient foods can lead to improved cardiovascular health. High proten/low carb meals increase the duration of deep, slow- wave sleep and decrease the number of times you wake up during the night. Diets high in omega- 3s are linked with lower ricks of dementia and stroke and with better memory.

Think clearly. It’s thought that high levels of stress can suppress the immune system, which can lead to more illness, disease and cancer. People with mental illnesses are two to three times more likely to be obese, and conversely people with obesity have a 3. The Ripple Effect explains how everything is connected and doing a little better in every of the above areas can lead to better health. And according to Wells, it’s not hard to make these changes.

Some of his tips include: Add supplements, like fish oil or green tea extract, to your diet to improve brain performance. Do as little as 2. Watch The Trip To Italy Online Freeform. Avoid electronics and find a calming activity to do for an hour before bed.

Watch the video clip above for more of Wells' tips. Wolfblood Season 4 Episode 6 Full Episode there.

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