This is a sponsored article in partnership with <a href="https://www.sensodyne.com/en-gb/pronamel/why-choose-pronamel/">Sensodyne Pronamel</a>… Life is for living, smiling, and feeling your absolute best. More often than not, the more mentally and physically strong we are, the better we feel. In fact, you may not realise just how strong you actually are. That’s why we’ve compiled a list of easy changes you can make today that can make for a stronger body, mind and mouth… 1. Set Yourself Goals So many of us have things we want to achieve, but day-to-day life gets in the way. This is why setting yourself achievable goals is so important. According to <a href="https://www.healthdirect.gov.au/goal-setting#:~:text=Setting%20goals%20is%20an%20effective,create%20the%20changes%20you%20want.&text=Setting%20goals%20can%20also%20be,home%2C%20or%20relate%20to%20others.">Health Direct</a>, setting yourself a list of short-term and long-term goals is “an effective way to increase motivation and to help you to create the changes you want” Make sure your goals are SMART - that is, Specific, Measurable, Achievable, Realistic, and Time-related. Additionally, it can help to not only write them down but also break them down into manageable steps. For example, if you want a new job, why not start updating your CV?  <img class="size-large wp-image-1263129589" src="https://img.vt.co/2021/10/Screenshot-2021-10-14-at-13.30.36-1024x682.jpg" alt="" width="1024" height="682" />[[imagecaption|| Credit: Jacob Lund / Alamy]] Jenna Anderson from <a href="https://www.lifehack.org/354489/20-small-habits-build-become-mentally-stronger-this-year">LifeHack.org</a> also suggests visualising your goals for 10 minutes every day; taking the time to think about any challenges you may face and how you can overcome them. Setting yourself goals is a great way to increase your motivation, and once you start checking things off your list, you'll feel mentally stronger. 2. Switch to Sensodyne Pronamel Toothpaste A healthy and strong mouth can go a long way in helping you look and feel your absolute best. Every day, the acids found in many of the foods we eat slowly dissolve minerals from our teeth. From soft drinks like orange juice and fizzy pop to tomatoes, our diets are full of them. Over time, acid erosion causes the enamel on our teeth to soften and be worn away. This can result in a yellowing appearance of the teeth due to thinning enamel, sensitivity, or pain when consuming certain foods, and even puts you at risk of developing cavities (holes in your teeth) in the future. <img class="size-large wp-image-1263129590" src="https://img.vt.co/2021/10/Screenshot-2021-10-14-at-13.30.47-1024x668.jpg" alt="" width="1024" height="668" />[[imagecaption|| Credit: GSK]] Fortunately, <a href="https://www.sensodyne.com/en-gb/pronamel/why-choose-pronamel/">Sensodyne Pronamel toothpaste</a> helps to strengthen acid-weakened enamel and protects against erosion. Start brushing your teeth twice daily with Sensodyne Pronamel toothpaste for strong and protected enamel. A stronger mouth and a healthy smile can go a long way to helping you look and feel your best. To find out more about Sensodyne Pronamel and the products in their range, click here. 3. Regular Exercise This one may be a little cliché and you’ve probably heard it a thousand times before - but regular exercise really can have amazing benefits to both your physical and mental health. We know that regular exercise can lead to increased physical strength, a healthier heart, and can work towards improving your bones and joints. <img class="size-large wp-image-1263129591" src="https://img.vt.co/2021/10/Screenshot-2021-10-14-at-13.30.56-1024x680.jpg" alt="" width="1024" height="680" />[[imagecaption|| Credit: Oleksiy Boyko / Alamy]] According to <a href="https://www.mentalhealth.org.uk/publications/how-to-using-exercise">MentalHealth.org.uk</a>, a daily physical activity (150 minutes per week), can also do wonders for your mental well-being. Studies have shown that regular exercise can help improve your self-esteem, and can even reduce stress and anxiety.  This can be anything from playing football with friends, going for a jog, or even a brisk walk. <a href="https://pubmed.ncbi.nlm.nih.gov/10863677/#:~:text=Four%20experimental%20studies%20examined%20the,and%20more%20positive%20affective%20valence.">According to a study</a> published in the Journal of Behavioral Medicine, even short burst of brisk walking for 10 minutes at a time can help increase your mental alertness, energy, and positive mood. Make today the day you start moving more and feeling stronger! 4. Smile More According to behaviour expert Dr Mark Stibich, smiling can impact your mental well-being in a number of ways - whether it’s involuntary or not. Dr Stibich claims that smiling releases neurotransmitters like dopamine and serotonin, to help improve your mood, reduce stress, and even lower your blood pressure. He adds: <blockquote>“Regardless of whether or not your smile is genuine, it still sends the message that ‘Life is good!’ to your brain and, ultimately, the rest of your body.”</blockquote> Smiling can also help improve the mood of those around you. Dr Stibich says that it is scientifically proven that smiles are contagious, and that when someone sees you smiling, their brain automatically interprets your facial expression, which can then cause them to mimic you. So it really is smiles all-round! <img class="size-large wp-image-1263129592" src="https://img.vt.co/2021/10/Screenshot-2021-10-14-at-13.31.07-1024x489.jpg" alt="" width="1024" height="489" />[[imagecaption|| Credit: GSK]] And thanks to <a href="https://www.sensodyne.com/en-gb/pronamel/why-choose-pronamel/">Sensodyne Pronamel toothpaste</a>, you’ll want to be showing everybody your strong and healthy smile! 5. Make sure you’re getting enough water It’s a tale as old as time, but making sure you get enough H20 really is a proven way to boost more than just your metabolism — after all, we are 60 percent water. We’re <a href="https://www.hollandandbarrett.com/the-health-hub/weight-management/weight-nutrition/much-water-i-drinking-day/">often told</a> to drink around six to eight 200ml glasses of water every day. And although this figure is a good place to start, you may need to drink more fluids on hot days or during pregnancy, etc.  Drinking enough water can do everything from maximising your physical performance to boost your energy and brain function. <img class="size-large wp-image-1263129593" src="https://img.vt.co/2021/10/Screenshot-2021-10-14-at-13.31.15-1024x677.jpg" alt="" width="1024" height="677" />[[imagecaption|| Credit: Kateryna Onyshchuk / Alamy]] So if you find yourself growing lethargic mid-day, instead of opting for an energy drink, the stuff out of the tap is often your best bet. <a href="https://academic.oup.com/jn/article/142/2/382/4743487">Studies</a> have shown that even mild dehydration can impair many aspects of your brain function — hence, the pesky headaches. This can affect your energy levels and your mood.  So when in doubt, have a glass of water, your body will thank you for it. 6. Push yourself more It can be easy to fall into a routine and become overly comfortable with your day-to-day life. This is why motivation is key and why you can see incredible benefits from pushing yourself every day. Speaking to <a href="https://sciencenorway.no/endurance-training-forskningno-interval-training/heres-how-to-push-yourself-out-of-your-comfort-zone/1434395">ScienceNorway.com</a>, Nicolas Lemyre - who is the head of the Department of Coaching and Psychology at the Norwegian School of Sport Sciences - says: “Generally speaking, we can push harder and do more than we think we can.” Lemyre adds that in order to push ourselves physically, some mental ingredients must also be included, with motivation being crucial. <img class="size-large wp-image-1263129594" src="https://img.vt.co/2021/10/Screenshot-2021-10-14-at-13.31.24-1024x682.jpg" alt="" width="1024" height="682" />[[imagecaption|| Credit: GSK]] “You can dig deep and push a lot harder when your motivation is linked to something that is important to you,” Lemyre says. Self-confidence is also important, with Lemyre adding that you have to believe in yourself. He says: “You build your self-confidence when you know you have trained incredibly hard to achieve a goal.” Pronamel recently challenged Fleur East and her sister Keshia to push their minds and bodies out of their comfort zone and take on Pronamel’s Monster Truck Racing track! Check it out below: [[instagramwidget||https://www.instagram.com/p/CT43B5UI3Xx/]] 7. Meditation Nowadays, more and more people are turning to the ancient ritual of meditation — which promises benefits for your mind and body. And these days, with the advent of social media, it’s even easier to practice it — simply download an app such as Headspace, which will guide you through quick and simple meditation rituals. According to <a href="https://www.healthline.com/nutrition/12-benefits-of-meditation#1.-Reduces-stress">Healthline</a>, research has proven that meditation has many benefits. One study showed that practicing it is an effective (and free) way to combat stress.  <img class="size-large wp-image-1263129595" src="https://img.vt.co/2021/10/Screenshot-2021-10-14-at-13.31.35-1024x674.jpg" alt="" width="1024" height="674" />[[imagecaption|| Credit: Albert Shakirov / Alamy]] Mental and physical stress can increase levels of the stress hormone known as cortisol, which can produce a myriad of harmful effects, including sleep disruption, anxiety, increased blood pressure, and brain fog. An 8-week <a href="https://www.sciencedirect.com/science/article/abs/pii/S0889159112004758">study</a> found that mindfulness meditation reduced this inflammation response, which sounds like a win-win to us!  8. Track how much you walk We’ve already spoken about the benefits of a brisk walk, but did you know that tracking how much you walk every day can actually help you stay active and get stronger? According to a <a href="https://journals.plos.org/plosmedicine/article?id=10.1371/journal.pmed.1002836">2019 study</a> by researchers at St George’s University of London, people who track their steps using a pedometer are more likely to set realistic goals for increasing their walking - and therefore, see and feel the benefits. The study followed the walking habits of 1,297 participants over the course of three-to-four years, and found that those using pedometers were pushing themselves to move around for an average of 30 minutes more each week. <img class="size-large wp-image-1263129596" src="https://img.vt.co/2021/10/Screenshot-2021-10-14-at-13.31.45-1024x681.jpg" alt="" width="1024" height="681" />[[imagecaption|| Credit: A. Haddon / Alamy]] Per <a href="https://www.reuters.com/article/us-health-walking-idUSKCN1TQ2P0">Reuters</a>, pedometer users were also 66% less likely to have a serious cardiovascular event like a heart attack or stroke and 44% less likely to experience a fracture.  Leader of the study, Professor Tess Harris, said: “Increasing your walking and maintaining this can reduce your risk of heart attacks, strokes, and fractures over the next few years.” And the best thing is that tracking your steps has never been easier. There are a wide range of cheap and reliable pedometers on the market, and most smartphones even have them built-in. So start tracking your walks today! 9. Work out with somebody stronger than you Everything's better with a friend by your side, and that includes hitting the gym.  For many gym-goers out there, you may find your fitness plateauing and it may be hard to break through to the next level. That’s why the fitness editors at <a href="https://www.mensjournal.com/health-fitness/50-ways-to-get-stronger-now/2-visualize-every-rep-before-you-do-the-set-2/">Men’s Journal</a> suggest working out with somebody stronger than you.  <img class="size-large wp-image-1263129597" src="https://img.vt.co/2021/10/Screenshot-2021-10-14-at-13.31.53-1024x740.jpg" alt="" width="1024" height="740" />[[imagecaption|| Credit: Cultura RM / Alamy]] They claim that training with somebody who “inspires (or intimidates)” you can help build up your intensity. So a simple change you can make today is to invite your friend along for that run or even ask the bigger guy at the gym to help spot you. You may find that a little inspiration and friendly competition go a long way. 10. Eat more protein Sticking with physical strength, and did you know that your muscles are composed of about 80% protein? This is what makes protein so essential in your diet if you want to be physically stronger. According to <a href="https://www.healthline.com/nutrition/10-reasons-to-eat-more-protein#TOC_TITLE_HDR_3">Healthline</a>, it is scientifically proven that a higher protein intake can help build muscle and strength. This is because your muscles are “constantly being broken down and rebuilt” and in order to achieve those gains, “your body must synthesise more muscle protein than it breaks down”. <img class="size-large wp-image-1263129598" src="https://img.vt.co/2021/10/Screenshot-2021-10-14-at-13.32.12-679x1024.jpg" alt="" width="679" height="1024" />[[imagecaption|| Credit: ADDICTIVE STOCK CREATIVES / Alamy]] A diet high in protein is also proven to curb your appetite and help you feel fuller for longer - helping you stick to your fitness goals. Loads of everyday foods are high in protein - such as fish, chicken, eggs, lentils, almonds, and oats. It’s all about tweaking your meals and making those protein-rich switches. So there we have it, 10 simple changes you can make today that will have you feeling stronger and smiling more. Why not give them a try? You may surprise yourself with just how strong you actually are. <h6>Featured image credit: Jacob Lund / Alamy</h6>

10 Changes You Can Make Today For A Stronger Body, Mind And Mouth

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