You probably know you should exercise, get enough sleep and eat right. But you are telling yourself that you don’t have the time. If you are wondering how to develop healthy habits, these pieces of advice will help you feel great.

Change sleep time.

If you need to work all night, you can sleep seven to nine hours a night several days before you stay up. It can help reduce the bad influence of a single sleepless night. When you stay up, consider a powerful nap. 【小题1】

Improve creativity.

Eating more fruits and vegetables makes us more creative, which in turn improves our work. 【小题2】.Time management is key. Exercise is another one. Just two minutes of physical activity can make you more creative.

Fit in with some high-intensity (高强度) but short exercise.

If you don’t have a lot of time, try some high-intensity exercise. 【小题3】 Research suggests that exercising regularly is highly effective in burning fat and building muscle.

【小题4】

To protect yourself, start taking vitamin C and B a few days before your flight. To make you feel less travel-related stress, try some quick ways to relax, such as drinking green tea.

Doing great work is important to you, but your health should be at the top of your list. So you should be honest with yourself. 【小题5】 Find time for exercise, healthy meals and some quality rest by cutting down useless activities.

Brushing your teeth twice a day should keep the dentist away. But if a group of scientific researchers have their wish, it will make the rest of your body healthy too. A toothbrush that checks blood sugar and bacteria while you brush is currently in development in the USA. It is one of many gadgets（小器械） proposed by engineers and doctors at the Center for Future Health in New York.

The gadgets seem fanciful, but the basic principles are simple. The gadgets should make it easy for people to detect illness long before it strikes and so seek treatment far earlier than normal. Instead of relying on hi-tech hospitals, the emphasis（重点） is shifted to the home and easy-to-use gadgets. In the long run, the technology may even prevent illness by encouraging us to lead healthier lives.

Intelligent bandages are a good example. Powerful sensors within the bandage could quickly identify tiny amounts of bacteria in a wound and determine what medicine would work best. The cut could then be treated instantly.

The biggest development is melanoma（黑色素瘤） monitor designed to give early warnings of cancer. It could be used to take a picture of your body each week, and then compare it to previous images. If a problem is found, the system would advise you to get a check-up.

If all this sounds worrying, then help is at hand. Experts are also working on a “digital doctor”, complete with a comforting bedside manner. A standard computer would be able to understand your voice and answer questions about your symptoms in plain English and in a way which could calm your nerves.

Stress is no sweat either. A portable communication aid could recognize certain phrases and tones and let you know when you are about to lose your temper. The software would also suggest ways of keeping your cool.

Researchers are still struggling, however, with making the technology cheap and simple enough for the household user. That is going to be the difficult part.

How is it that the United States spends the most money on healthcare, and yet still has the one of the lowest life expectancies（预期寿命）of all developed nations? To find it out, researchers from the Harvard T.H. Chan School of Public Health looked at the great influence of healthy habits on life expectancy, using data on a huge number of people over a very long period of time.

What is a healthy lifestyle, exactly?

1. Healthy diet, which was calculated and rated based on the reported intake of healthy foods like vegetables, fruits, nuts, whole grains, healthy fats, and omega-3 fatty acids.

2. Healthy physical activity level, which was measured as at least 30 minutes per day of activity

3. Healthy body weight defined as a normal body mass index（BMI）（身体质量指数）which is between 18.5 and 24.9.

4. Smoking, well, there is no healthy amount of smoking. "Healthy" here meant never having smoked.

Does a healthy lifestyle make a difference?

Absolutely yes. According to this analysis, people who had all the four habits enjoyed impressively longer lives than those who had none: 14 years for women and 12 years for men（if they had these habits at age 50）. Just one healthy habit（and it didn't matter which one）...just one... increased life expectancy by two years in men and women. Not surprisingly, the more healthy habits people had, the longer their life.

So what's our（big）problem?

As the researchers point out, in the US we tend to spend more on developing fancy drugs and other treatments for diseases, rather than on trying to prevent them. This is a big problem.

Experts have suggested that the best way to help people make healthy diet and lifestyle change is through public health efforts and policy changes.