We all know that feeling and looking our best requires doing things to promote our mental and physical health. The good news is that not everything that’s good for you is agonizing. There are 10 things you can start today that don’t involve turning your lifestyle upside down, spending a ton of cash or exposing yourself to excruciating torment.

While every guy needs to implement these healthy habits, it’s even more essential for divorced men to prioritize their health, because they are at higher risk for a slew of illnesses like cancer and heart attacks. And that’s not all: according to the Huffington Post, divorced and single men have higher rates of mortality and are more prone to substance abuse and depression than married men.

10 Easy Habits that Improve your Health

  1. Laugh a lot. Laughter really is great medicine; it eases stress and depression, promotes social bonding, and lowers blood pressure. Want to get your giggle on? Take a date or your posse out to a comedy show. For those days when putting on pants is too much effort, find a comedy special on Netflix. Reruns of Saturday Night Live, Arrested Development or websites like funnyordie.com also have good “laugh until you cry” sketches and shows.
  2. Just breathe, deeply. Taking time to take a breather can be one of the most simple but effective ways to relax and slow your heart rate. Breath through your nose until your lungs are full. They’ll fill with nitric oxide, a chemical found in the back of your nose that opens up blood vessels. The dose of oxygen will make you feel happier and more alert. This is also a handy way to calm yourself down when feeling anxious or nervous, like before an important meeting, presentation or first date.
  3. Sleep on it. Seven hours of sleep a night not only helps you live longer, but also lowers your stress, sharpens your memory, and reduces cravings for junk foods.
  4. Keep it colorful. Eat nine handfuls of colorful fruits and vegetables each day. The different colors represent different good for you things your body needs to function at its finest. These foods are often more powerful than the drugs sold in pharmacies, and without the scary side effects.
  5. Get up, go out, and get going. Sweat for just an hour a week and you’ll enjoy a range of benefits: reduced risk of heart attack, better mood, more energy, and lower blood pressure. Men who exercise enough to burn 200 calories a day also significantly lower their chances of impotence. That’s because impotence often has the same cause as heart attacks: blocked arteries.  So engage in a little activity that doesn’t involve tossing the couch cushions aside and fervently searching for the remote. Your, uh, little buddy downstairs will thank you.
  6. Form tight social networks. And I don’t mean that dude you went to grade school with on Facebook. Have a couple friends or family members you can talk to when things are on your mind and you can call on when you feel overwhelmed and need help. If you face life’s stresses alone, you will make yourself older. Not a people person?  Get a dog or cat or bird or gerbil. Spending time with a pet is more effective at reducing stress than spending time with friends, girlfriends, or alcohol.
  7. Get rid of the Gut. Visceral fat (the stuff that settles in your abdomen) lets toxins seep into your vital organs, which is why round-bellied men die sooner than flat-bellies. Grab a tape measure and put it around your body at the level of your belly button. That number should be less than half your height. Moderation and food choices are key in trimming belly fat and keeping it off, so eat six small meals a day instead of three big ones—you’ll stave off hunger and avoid overeating. Keep the beer to 1 or 2 instead of 3 or 4 and eat some protein, veggies and healthy fats with those processed carbs. Bonus, you’ll reduce your risk for heart attack and diabetes.
  8. Go Nuts! Nuts are among the best sources of healthful fats and protein around. Best part is there’s no cooking or clean up. Unless you chew with your mouth open, which is a whole other problem.
  9. Eat in more. If you cook at home, you not only save money but also gain control over what goes into your meals. A tremendous amount of calories hide in sauces, dressing and soups at restaurants. Food is cooked in fatty oils, butter and sugar. Portions are usually double what your calorie intake should be.If you do eat out, take half home for lunch the next day. It’s cheaper and better for you.
  10. Have regular colonoscopy and prostate serum antigen testing. Both of these tests are crucial in spotting two common and potentially lethal diseases — colon and prostate cancer — that are still curable if detected early enough. After all, an ounce of prevention is worth a pound of a prolonged and painful death. As William Shakespeare might have said: check yourself, before you wreck yourself.

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