22 ways to be healthier with minimal effort

Candy is sweet because it contains processed sugar, usually high-fructose corn syrup. Fruit is sweet because it contains natural sugar, but it's still good for you because it's also rich in fiber, which helps you digest the sugar more slowly.

Studies show that people who snack before a grocery trip buy fewer unhealthy foods, possibly because they aren't driven to make impulse buys out of hunger.

Studies have shown that dieting doesn't work, because cutting out entire foods only makes you want to eat more of them. But cooking at home is linked to eating healthier, saving money on dining out, and boosting self-esteem.

Studies suggest that coffee is good for you — some even suggest that drinking three to five cups a day could lead to a longer life. Eliminating milk, cream, sugar, or flavorings will cut calories and maximize coffee's health benefits. And don't worry — drinking black coffee won't make you a psychopath!

Avocados are a good source of healthy fats. The fleshy green fruit is a mainstay on the "superfood" list — it's high in nutrients like potassium, magnesium, vitamins C and E, and fiber.

Whole-wheat bread is higher in fiber than regular white bread, and fiber fills you up and helps with digestion by slowing down the absorption of sugars.

You've heard this before, but the benefits of staying hydrated are numerous, from keeping your body fluids balanced to having more energy. Some fitness experts even claim you can lose weight if you drink water before every meal.

Power walking won't just get you to your destination sooner. One 2013 study of nearly 40,000 regular walkers found that slower walkers had a higher risk of dying than their more briskly paced peers.

This is an easy way to squeeze more physical activity into your daily routine. Walking burns calories, may help reduce anxiety, and even strengthens bones. And exercise isn't just good for your body — it can help keep your brain healthy, too.

This is an easy way to burn calories and tone leg muscles when you can't find time to squeeze in a traditional workout.

This is an easy multitasking activity that can improve your balance, which is critical to your health, especially as you get older.

Washing your hands with soap and water gets rids of germs and drying off prevents the spread of bacteria, and is one of the most effective ways to prevent infection. Just make sure you are doing it the right way.

It may smell funny, but it's one of the best ways to prevent skin cancer. After all, you don't want to end up looking like this.

Sunglasses aren't just a fashion accessory. Protecting your eyes from the sun's UV radiation is just as important as protecting your skin, whether you're mowing the lawn, going for a bike ride, or playing a sport outside.

Is your office kind of drab? Bringing plants into the office can make you feel happier at work, according to study that monitored the effects of plants on two large commercial offices in the UK and The Netherlands.

A good moisturizing regimen can prevent dry, flaky skin. But moisturizers come in different types that have varying effects, so it's important to know what type or types you're using.

At least a dozen executives swear by the relaxing technique. Research suggests that meditation can help you handle stress, improve memory and awareness, and lower blood pressure. One study found that people who meditated for 30 minutes a day, five days a week, for a month (11 hours total) saw changes in a part of the brain involved in self-regulation.

Expand your knowledge, reduce stress, and briefly cut ties with the internet. A small 2012 study found that reading about someone else's awe-inspiring experience made people more satisfied, less stressed, and more willing to volunteer than other people.

Occasionally unplugging may help stressed individuals achieve a state of complete relaxation. It's especially a good idea to avoid phones in the hour or so before bed, since the light from phones can interfere with your ability to fall asleep.

When you go to bed and wake up at a different time during the week and on weekends, it can lead to a phenomenon called social jet lag, which can throw off your body's natural sleep schedule.

A very small 2014 study found that people who worked in offices with windows did more physical activity and slept longer during the night than people in windowless offices.

A 75-year study by Harvard psychologists found that close relationships were the key to living happier, healthier lives. What's more, a lack of social connections could be as big a risk to your health as smoking, scientists say.