Today, I’m going to share ten healthy habits that change my life and, I think, this well-figure style can change your life.
The first daily habit is that- I drink a glass of water as soon as I get up. Well, not as soon as I get up, do essentials in the washroom like Teeth Brush. Then I have a glass of water. I find that this has made a big difference in energy levels in the morning. When we’re sleeping, we’re not taking any water. When we wake up, we can be mildly dehydrated, and when we’re dehydrated, our fatigue levels go up. So a good thing to do is start your morning by getting enough hydration. I drink a glass of filtered water. If I feel like it, I’ll add some lemon to it, don’t always do that, and usually at room temperature, but if you like lukewarm water, that can work too. It is about personal preference, but drinking some water in the morning is a great thing to do for your energy levels.
Number two I meditate for 10 minutes every day. I used to be very skeptical about meditation when I first started. I did not believe in it, and I didn’t think that there was a science behind it, but there is quite a bit of science. It can do things like reducing anxiety; it can help you improve your neurological function and help you minimize pain. There’s a lot that; it can do, but for me, the most significant change is mental clarity, and I feel much calmer. I am not naturally a quiet person. I may appear quiet on socially, but I am not usually a calm person.
Meditation – years of meditation has gotten me to this point, and I think that there are many benefits to trying it out. Now, if you’re a beginner, meditation can seem very daunting, and I have two tips to provide. So the first one is to try to just be very open about meditation in the beginning. The first 10 to 15 sessions for me were very difficult. I didn’t know what I was doing, and I felt overwhelmed, and I felt like I was doing it the wrong way. It wasn’t until the 15th or 16th session that I got into it, and I started to see the benefit. So give it time.
The second thing is if you are starting, try guided meditation versus meditation where you’re just doing it on your own. Guided meditation can help you stay on track and can guide you through the process. I use an app called Calm – I highly recommend it.
I love it. There are also many other apps, which you could try out.
Number three I go for a brisk walk outdoors every day. Now I have to say that I live in the USA-East Coast, so a brisk walk outdoors every day does not happen year-round! It doesn’t happen in the winter, but for the rest of the year, I do try to get outside because I find it’s such a mood booster to get some fresh air, to get some sunlight, and to be out in the greenery. Some studies show that exposure to greenery is good for your health. For me, the brisk walk is not just a mood booster; it’s also how I get exercise. I have never been to a gym person. I just don’t enjoy it, many people who enjoy the gym I would love to do that but I just can’t. I don’t like it so for me getting exercise has to be something that’s part of my lifestyle. I love going up the walk, so I started to make my steps- my exercise now the World Health Organization recommends that we get about 150 minutes of moderate cardiovascular activity in a week or 75 minutes of cardiovascular activity. I have an app on my phone – Samsung health is the app that I use to monitor and my heart rates usually between the moderate and thicker zone, so my walk counts as a work-out it counts as water and activity, so that’s how I get my 150 minutes of exercise per week through my walk number four in addition to the walk as an exercise. Hence, the walk is excellent for cardiovascular activity if you’re doing a brisk walk or jogging or running. Still, a well-rounded exercise regimen should include more than just cardio. I like to include some weight training and yoga, but I specifically wanted to talk about weights there’s a lot of women shy away from it especially because they think they’re going to look a certain way if they train with weights, the World Health Organization recommends at the average adult do at least two sessions a week. That’s why is it so important as we have grown up we tend to lose muscle mass it’s a normal part of Aging, another normal part of Aging is losing bone density it happens, but we can slow that process down with one thing and that one thing is weight training, so it doesn’t matter what age you are it could be in your 20s or 30s. it’s never too early to start preserving your muscle mass and preserving your bone density if you’re a beginner, you should always speak to a professional. Learn the proper moves you could do body weights or free weights but always speak to someone who knows what they’re doing so you don’t get injured, and then eventually, when you know what you’re doing, you could always work at home. that’s what I do. I am not a gym person, as I mentioned earlier. So, I don’t go to the gym, but I will use free weights and bodyweight exercises at home, if you’re interested in the exercise channels you can follow.
Number five, I try to eat something green every day. It’s rather embarrassing. Still, I will admit that even as a physician, I find it hard to eat greens every day, I did not grow up eating greens. Hence, it’s a very foreign concept for me, but I understand that they are very nutrient-dense. It’s a good idea to get some greens on a daily basis, especially a variety of greens you are getting. if you’re a beginner the easiest way to add greens to your diet really is smoothies, I find that was the best gateway for me to get into the habit of eating greens
Number six, I eat at least two to three servings of brightly colored fruits and veggies every day; this is my bare minimum of two to three. I usually try to eat more. Why it is important to eat brightly colored fruits and veggies well, you may have heard of the term eat the rainbow. Eat the rainbow basically suggests eating fruits and veggies from different colors. Still, different colors mean they have different phytochemicals, which means they have different health properties. Some phytochemicals can help with cancer prevention. Some can help with the liver. Some can help with metabolism there are different reasons to have those phytochemicals. It’s a good idea to get a variety, so I try to cut at least two to three servings of fruits and veggies from those different groups.
Below number seven, I listen to relaxing music every evening as a way to wind down, so music has many different health benefits the science is still emerging but what I found very interesting is that nature sounds and relaxing music can help reduce stress it can help reduce the stress hormone called cortisol. So I do try to listen to something that’s very relaxing flutes, maybe some nature sounds rustling with leaves things like that a waterfall those are all really nice to listen to at the end of the day as a way to wind down and just relax.
Number eight I try to read or learn something new every day, and I love to do this because it’s something that I truly enjoy, but there are other benefits to it especially when it comes to brain health so as we are older, there is that natural decline in our memories it happens but mental stimulation can slow down that decline so for me it’s reading. I will like to learn new things for you it could be whatever works for you if you’re a reading person read a book fiction and non-fiction both have their benefits if you’re not into reading learning a new language on an app such as Duolingo could work, or you could watch something every day like short snippets on Ted Ex to learn something new, it’s all about keeping your brain engaged and stimulated. One thing I can share, here on my website there is a link for the largest Ebook store, you can download any book or article when you need it, it’s totally free.
Number-Nine, I try to spend quality time with loved ones every day. I want to underline the word quality time because a lot of us end up spending time with our loved ones. Still, we’re on our phones, and we’re not properly engaged with them. They’re not really talking to them.
it’s not good communication, and this happens to everybody. it’s just the digital age that we live in, I used to scroll on my phone next to my family, and I felt like I was spending time with him, but that wasn’t really spending time so now no phones properly talked to him. I spent time in my backyard small garden also.
Number 10, avoid phones in the one hour before bed, so I used to be on my phone right before bed, and I found it very difficult to fall asleep because my brain was all over the place it was very mentally stimulated and phones also emit something known as wave and that blue light is something that your brain thinks, is they like so when you’re on your phone, and that blue light is going to your brain thinks it’s not time to sleep so it won’t produce melatonin very well and it becomes shader to sleep, what I tried to do is, I switched my phone off an hour or an hour and a half before bed like flight mode, so I don’t look at any notifications I don’t look at anything and that way I’m actually able to sleep better. So every other week, there is something change happen in my schedule, other than this, I can never follow the rules. That’s my cheat day. I’m like I’m eating that on my cheat day, so have a cheat day because if not, You will go crazy, and I just don’t see how someone can be eating healthy like their whole life.
I hope you guys like these tips. These tips helped my life tremendously. I really hope you guys like them. You know what you think in the comment section below.