Editor’s Note: We’ve rebranded The Boost! This is our first newsletter under the new name The Breakdown -- with the same actionable and inspiring content!

Hey y’all,

Over the course of the last few months, I’ve developed a pretty strong attachment to my water bottle -- an emotional support water bottle, if you will. It seems silly, but lugging it around my apartment has really encouraged me to drink enough water every day.

We build up healthy habits -- like drinking water or getting exercise -- in small ways each day. Keep scrolling to learn about seven small things you can do to make a big difference in your health. Then, encourage your friends to own their personal health through our Complete What’s Missing program, powered by the National Foundation for Infectious Diseases.

PS: If you want to see my beloved water bottle in action, check out DoSomething’s latest TikTok!

Let’s Do This,
Jackie (she/her)

7 Small Things You Can Do to Make a Big Difference in Your Health

You can do all of these things *right now* to improve your future health.

In the context of our current global health crisis, the subject of health has been top of mind for a lot of people. But staying healthy isn’t just about fighting off pandemic-level health threats -- it’s about the small choices we make each day to nurture our bodies and promote physical wellbeing.

The good news is, there are tons of easy actions you can take to improve your health. Here are seven that you can do right now.

1) Get fully vaccinated against meningococcal disease.

Young people and college students living in dorms are at an increased risk of meningococcal disease. Meningococcal disease is caused by a bacteria, which can cause meningitis. It’s a brain and spinal cord infection with serious health complications, blood stream infection, and death. Vaccination is the best protection against meningococcal disease. There are two kinds of vaccines to prevent meningococcal disease: menACWY and menB. Many young people aren’t fully protected because they’ve only completed part of the vaccination series. Take a few minutes today to contact your doctor about getting fully vaccinated against meningococcal disease.

2) Wear sunscreen.

Sunscreen isn’t just for beach days! Every time you step outside during the day, you’re exposing yourself to the sun’s harmful UV rays, and even a little bit of sun exposure each day can add up over time. That means you should be wearing sunscreen every day. The Centers for Disease Control and Prevention (CDC) recommends that folks wear a broad-spectrum sunscreen with an SPF of 15 or above before going outside. Sunscreen not only prevents sunburn, but also decreases your risk of certain skin cancers. According to the Skin Cancer Foundation, regular use of sunscreen can reduce your risk of developing squamous cell carcinoma by about 40%, and lower your melanoma risk by 50%.

3) Drink more water.

Up to 60% of the human adult body is made up of water -- and there’s a reason for it! Water helps your body regulate its temperature, lubricate your joints, protect your spinal cord and other sensitive tissues, and flush out waste. When you don’t drink enough water, you risk dehydration, which can impact the regular functions of your organs and cells. With heat waves persisting throughout the US, we need water to replenish fluids sweat out in the hot temperatures. All that to say, it’s crucial to keep hydrated by drinking plenty of water every day.

4) Move your body.

The word “exercise” can be pretty intimidating. Some people love to exercise, and others cringe at the thought. What we know for sure is that regular exercise is super important for keeping your body healthy. According to the CDC, regular exercise can improve your brain health, reduce diseases, and strengthen your bones and muscles. If you’re feeling intimidated, push past the “exercise” stigma by thinking about physical activity at the most basic level: moving your body. You don’t need to run a marathon or lift heavy weights -- a walk around the block or 15 minutes dancing to your favorite songs will do.

5) Get enough sleep.

While it may be tempting to stay up late finishing that Netflix series, don’t let it keep you from getting a good night’s sleep. It doesn’t just help you stay awake the next day; sleep gives your body time to repair cells, support brain function, strengthen your immune system, and more. The CDC has some helpful tips for improving your sleeping habits. If your sleep schedule has gotten out of hand, try sleeping just one hour earlier each night until you’re getting the recommended amount of sleep for your age -- for teenagers, that’s 8-10 hours a night.

6) Wash your hands.

One of many lessons we’ve learned over the course of the coronavirus pandemic is the importance of hand hygiene. Keeping your hands clean helps stop the spread of bacteria, viruses, and other germs that cause illness. Think about all of the high-touch surfaces you encounter throughout the day: doorknobs, shopping carts, subway railings, etc. Washing your hands ensures that the pathogens from those surfaces don’t make it on to your food, skin, or into your body. It only takes about 20 seconds, so do it as often as possible, especially before meals or after spending time in high-traffic areas.

7) Do some stretches.

Stretching is a good way to get your body moving, and depending on the stretch, you can do them sitting, standing, or even laying down. The benefits of stretching include increased flexibility and range of motion, improved posture, and more blood flow to your muscles. Another reason to stretch? It just feels good! Stretching can help release tension you’ve been holding onto if you spend most of the day sitting in the same position.

(The information provided above is specific to US audiences. Always seek the advice of your local health provider with any questions you may have regarding meningococcal disease and your health.)