Simple And Effective Healthy Daily Habits
When you come to think about it, habits have the power to shape one’s life. Adopting some healthy daily habits can help you live a healthy and fulfilling life. On the other hand, unhealthy habits– from not getting exercise to not maintaining a balanced diet– can lead to a sedentary and unhealthy lifestyle.
Of course, it is all up to you. You can choose the easy way out like many people do and settle for a mediocre and unhealthy lifestyle (after all, when we get home after an exhausting day of work, it’s easier and more relaxing to watch TV than it is to go to the gym), or you can develop some new healthy daily habits and start to reap the benefits.
Now, without further ado, here are some simple and effective habits that you should practice daily if you want to improve the quality of your life:
1. Watch Your Diet
Get plenty of veggies, fruits and lean protein every day. The veggies and fruits are essential to your vitamin and mineral intake each day and the fiber that they provide also are essential to your digestive tract and a healthy weight. Lean proteins are the building blocks for life and the only way to build muscle and bone to gain strength throughout your body. They also play a big role in helping us lose weight.
Keep your intake of sugar and salt in check, and that doesn’t mean that you cannot partake in them at all. You just need to limit the amount of each otherwise you are increasing the chances of many medical problems like diabetes and heart disease.
Try to stick with natural sugar like honey or fruit instead of using some table sugar. Also, make sure to limit your salt intake to natural salt (Himalayan salt would be a good choice) rather than sodium-related chemicals that you may find in processed foods.
Eat some healthy fat like almonds and avocados. Vegetables and lean proteins can also contain some healthy fat (fatty fish such as salmon, sardines, and albacore tuna are some good examples). Fat is important for good health, but it is recommended not to overeat on it. Eating too much fat (especially the saturated kind) can cause high cholesterol and blood pressure.
Drink plenty of water every day, without exception. Although eight 8-ounce glasses of water each day is the standard recommendation you also should be aware of drinks that counteract it. If you drink anything sugary or processed like juice or soda then it is important to drink the same amount of water in addition to the daily recommendation to replenish what the sugars or chemicals deplete in your body.
Take supplements (if needed) and be aware of how they interact with your body before taking. Understand what the purpose of each ingredient is and be sure that there are only natural substances being used. Some supplement brands will say that they are giving you natural herbs but will incorporate other unhealthy chemicals as well.
Eat a healthy breakfast and some healthy snacks throughout the day to make sure that you are getting a healthy balanced diet without overeating. A healthy and filling breakfast will make you less likely to sneak unhealthy snacks later in the day. Planning your daily meals in advance is another way to avoid unhealthy snacking or cravings for processed foods.
2. Exercise Daily (Be Active)
You don’t need to compete in triathlons to be the appropriate level of healthiness. You simply need to move your body and exert some amount of effort every day. The amount of rigorous exercise that you participate in is a different matter and should be done in more moderation to avoid sports injuries or damage to your knees.
Doctors recommend 150 minutes of moderate to vigorous exercise each week, but moving your body every day at a lower intensity can help you maintain healthy blood circulation and better energy levels.
Instead of going for a daily run, try setting a reminder on your watch so that you remember to get up and walk for 5-10 minutes every two hours. This is something that is realistic that has been proven to add health and functionality to your heart and keep your blood pumping!
3. Have A Consistent Sleeping Schedule
A healthy diet and exercise plan contributes to your body’s sleeping patterns in a great way. It is important to make sure that you have a solid schedule for numbers 1 and 2 on this list to have the best chance of success on number 3! There is more that can be done, however, to ensure a consistent and sufficient sleeping schedule.
The body needs serious REM cycles to feel that it is well-rested in the morning, but that requires a deep sleep without distractions. Studies have proven that sleeping with the TV or your other screens on will prevent your mind from reaching that deep sleep consistently throughout the night.
Turn everything off and if you need your phone on for emergencies or the alarm, simply turn it over while you sleep so that the light from the screen doesn’t disturb you when it receives notifications.
You also need to be consistent in respecting your body’s clock. Go to bed at a similar time each day and wake up at a similar time each day so that your body can be accustomed to how much energy it needs to exert and store each day. The more consistent you are with your schedule, the more rested that you feel when you wake up!
4. Meditate (Helps Managing Stress)
Meditation is something that looks different for each person. Some people like to set up a nice bubble bath with ambiance and candles to meditate. Other people simply need to sit in a quiet room and relax. While others manage stress and relax their minds by doing a mindless task like cleaning or organizing their DVDs or washing and folding the laundry.
It is a good idea to practice meditation every day. Doing so can help you de-stress and relax your body and mind. You don’t always need to be planning or dreaming or focusing on something in order to maintain your mental strength. Part of strengthening your mind is being able to control your thoughts, and that includes turning your brain from overdrive, and back into neutral.
Being able to quiet your mind and focus on something seemingly unimportant allows for the rest of your body to relax as well. It maintains healthier balances of hormones and adrenaline in your body and has been proven to lower blood pressure. If you are a person who has insomnia or migraines, this is also a potential solution to restoring your healthy on these issues.
5. Get Out In The Sun (To Get Some Vitamin D)
Go outside, it is not only good for your physical health but also your mental health. People talk about vitamin D all of the time, but it is not technically considered to be a vitamin. It is actually a pro-hormone because it cannot be created inside of the human body.
The sun can help our bodies synthesize it, and if you get about 30 minutes of sun exposure per week then your body will produce the bare minimum requirements for vitamin D.
Of course, to maximize your health you cannot stick with the bare minimum for anything. Vitamin D is essential for your body’s regulation of insulin levels, and your lung function and heart health as well. However, that can be replenished through your diet so you don’t need to solely rely on the sun to do all of that.
The sun also has a psychological effect on our happiness levels and that is important to a more holistic health. This does not only come from the sun itself but from vegetation that is also outside in the sun. Most green plants release chemicals that cause our bodies to balance hormones better and to feel more joy, so going outside is scientifically proven to put more smiles on your face!
6. Socialize With People
Another way to put a healthy smile on your face is to socialize with people. Of course, you don’t need to be a complete social butterfly and if you are a shy person then you need to stay true to yourself. However, interaction with other people has been proven to support mental health in more ways than one!
Of course, people can positively impact your mood and being a part of a group can make you feel wanted and loved which are important to the mental and emotional health of any person. Additionally, studies have shown that interaction with other people can lower your risk for dementia because your brain is forced to remember more names and faces and keep track of more information.
7. Do Something You Love (Hobbies)
If you don’t have any specific hobbies, then try new things! Take a painting or cooking class, join a cycling club or a language class and do something that you have always been interested in. Doing something that is not related to work or family or any other point of responsibility or stress can have a huge impact on your mental and emotional health.
You might be able to kill two birds with one stone here if you can think of something you like to do that is also physically challenging! If you want a reason to act like a kid again, go have fun at a trampoline park and burn some calories while having a blast. If you loved to swim years ago and haven’t had the time then go to a water park with some friends and relive all of the fun while getting some cardio in.
8. Plan Your Day In Advance
One way to keep your stress levels low is to try and know what to expect. You have to be able to embrace the curve balls that life is guaranteed to throw at you along the way, but planning your day ahead of time could help a lot. It gives you a peace of mind because you know how much time you have for each thing that you need to do and it helps you be able to make time for the spontaneous things that might normally stress you out when they arise.
Planning in advance will help you physically as well with things like meal-prep or a workout schedule. It will make a consistent sleeping schedule easier to maintain and benefit from. Having a plan will help you make the time to get outside and spend some time in quiet meditation as well.
Planning your day, week or month is the glue that ties this whole list together and gives you the best chance at the healthiest life that you could live!