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Daily habits will have a big difference in our lives
in different areas such as physical health, emotional health, and
brain health. Before we dive in, few things one needs to be conscious
about. The first thing is these daily habits have been the result of gradual habit-forming
over the last five years- it's not something that happened overnight. It isn't
easy to form habits and it does take time. The second thing - although these
habits are Gradual habits forming daily habits. You should not put pressure on
them every day especially when things get too busy, or things are too overwhelming.
Sometimes things slide a little and that's okay. When you're making lifestyle
changes it's not about perfection it's about doing what you can generally do!
Try to do these habits at least three to five times a
week. Strive for progress, not perfection, and reduce stress. So, what are
habits that experts recommend?
# Drink a glass of water in the morning!
The first daily habit is to drink a glass of water as
soon as you get up. It will make a big difference to your energy levels in the morning.
We rarely take water before going to bed. So, when we wake up we can be mildly
dehydrated and when we're dehydrated our fatigue levels go up. There is some
science behind this. So a good thing to do is start your morning by getting
enough hydration. You can add some lemon to it and take it usually at room temperature
or warm water would work too. It really is about personal preference but
drinking some water in the morning is a great thing to do for your energy
levels.
# Take a few minutes for peace of mind: Meditate.
Meditate for 10 minutes every day. There is a bit of science
behind too! Meditating will reduce anxiety and help improve your immune
function. It can also help reduce pain. There's a lot that it can do! It will
have the biggest change in your mental clarity and will feel much calmer. In
some cases, people who have years of meditation experience have achieved
success in their lives. For a beginner, meditation can seem a very daunting
task. Start from a short duration and then increase gradually. So, give it time.
The second thing is, to try guided meditation versus meditation where you're
just doing it on your own. Guided meditation can really help you stay on track
and can really guide you through the process. Use some free and downloadable apps.
# Take a short walk!
Go for a brisk walk outdoors every day. A short walk
will be a mood booster for you as you get some fresh air. It will help you
get some sunlight and to be out in the greenery. Studies show that exposure to
greenery is good for your health. The brisk walk is not just a mood booster -
it's also a way to get exercise. The World Health Organization recommends that
we get about 150 minutes of moderate cardiovascular activity per week or 75 minutes
of cardiovascular activity. CHECK YOUR HEART RATE!
So, the walk is great for cardiovascular activity if
you're doing a brisk walk or if they're jogging or running. However, a
well-rounded exercise regimen should include more than just cardio. Include
some weight training and yoga as well. World Health Organization recommends adults
do at least two sessions a week. Why is it so important? As we age, we tend to lose muscle mass, and it's part of the aging process.
# Eat green and leafy diets.
Eat something green every day. Nutritionist experts recommend taking as much green vegetables as they are very nutrient-dense sources. It's a good idea to get some greens on a daily basis which will help supply a variety of vitamins and minerals needed in our body. The easiest way to add greens to our diet is by trying some smoothies. It’s the best gateway to get into the habit of eating greens. One can go through some of the tasteful smoothies-making tips on YouTube.
# Be friends with fruits and
Eat at least two to three servings of brightly colored fruits and veggies every day. Why is it important to eat brightly colored fruits/veggies daily? You may have heard of the term “eat the rainbow.” The term basically suggests eating fruits and veggies from different colors which means they have different phytochemicals, and they have different health properties. It is also found that some phytochemicals can help with cancer prevention as well as help with liver functions. Some can help with metabolism. It's a good idea to get a variety.
# Listen to music!
Listen to relaxing music every evening as a way to
wind down. Music has many different health benefits. The sounds from nature and
relaxing music can help reduce stress. It can help reduce the stress hormone
called cortisol. Try to listen to something that's very relaxing. Some
nature sounds one hears of rustling with leaves or the sound of a waterfall. It
is nice to listen to music at the end of the day as a way to wind down and just
relax!
# Read and learn a new thing every day!
Try to read or learn something new every day because
it's something that you will truly enjoy. Reading and learning new things daily
help maintain brain health. Aging will bring a natural decline in our memories.
But mental stimulation can slow down the declination by reading and learning
new things. One can choose fiction and nonfiction, and both have their benefits.
If you do not prefer reading, you could
go after short snippets on Ted-Ed or other visual learning sources to learn
something new. It's all about keeping
your brain engaged and stimulated.
# Quality time with the loved ones!
Spend quality time with loved ones every day. ‘Quality time’ does not mean just living together under the same roof. The technological age has driven people to be more isolated. We are on our phones, and we're not properly engaged with them. We rarely talk to them. It's not good communication and this happens to everybody. It's not just physical presence but should also mentally connect with your loved ones through chatting or playing fun games together. This will strengthen the relationship with them.
# Avoid phone for 1 hour!
Make a habit of avoiding phones for at least an hour a
day. If possible, try to keep away the phone at least an hour before going to
bed. According to experts, phones emit blue light, and blue light is
something that our brain is stimulated. When we are on our phone and that blue
light is going to our brain, our brain thinks it's not time to sleep so it
won't produce melatonin very well and it becomes harder to sleep. The benefit
of keeping away from the phone: it will have great rest quality, which is
fundamental for keeping healthy, centered, and stimulated, utilizing your
telephone before bed has been connected to more fragile mental capability,
lower expanded tension and sadness, etc.