Good daily habits can make such a big difference your overall health and your life in this article I'm going to share 10 daily habits that have changed my life in many different ways.
welcome back to the whole happy life I'm a holistic nutritionist with a food engineering background for today is there such as physical health emotional health and brain health before we dive in I wanted to say a few things so you know the contact the first thing is these daily habits have been the result of gradual habit forming over the last 5 years it's not something that happened overnight it is difficult to form habits and it does take time the second thing you have with our daily habits I don't pressure on myself to do them every day the specially when things get too busy or things are too overwhelming sometimes things lie too little and that's okay when you're not about perfection it's about doing what you can and generally I do try to do these habits at least three to five times a week and the times that I'm really stressed out but I feel that they do help me stay on track and I do help reduce stress anyway enough with the introduction let's get into the habit the first daily habit is I drink a glass of water as soon as I get up while not as soon as I get up I brush my teeth to go to the bathroom and then I have a glass of water I find that this has made a big difference to energy levels in the morning when we're sleeping we're not taking any water and we wake up we can you mildly dehydrated and when were dehydrated are fatigued levels go up there is 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 at 11 to it I don't always do that and Susie at room temperature but if you like warm water that can work to reviews about personal preference but drinking some water in the morning is a great thing to do if your energy level number two I meditate for 10 minutes every day I used to be very skeptical but meditation when I first started I didn't really believe in it I didn't think that there was science behind it but there is actually quite a bit of science it can do things like reduce anxiety it can help you improve your immune function I can help reduce pain and there's a lot.
I am not naturally calm person meditation years of meditation has gotten me to this point and I really do think that there are a lot of benefits to try and get out now if you're a beginner meditation can Dante and I have two tips to provide the first one is try to just be very open about meditation in the beginning the first 10 to 15 sessions for me or very difficult I didn't know what I was doing and I felt overwhelmed then I felt like I was doing it the wrong way it wasn't until the 15th or 16th session that I really got into it and I started to see the benefits will give it time the second thing is if you are starting out try a guided meditation vs. meditation we were just doing on her own guided meditation can really help you stay on track and can really guide you through the process I use an app called I highly recommend it I love it there's also another app called headspace what you could try out number three I go for a brisk walk Outdoors every day now I have to say that I live in Canada 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 do try to get outside because I find it such a big mood booster to get some fresh air to get some sunlight and to be out in the greenery are there studies that show that exposure to Greenery is good for health as usual things. 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 and I love going out for a walk so I started to make my walks my exercise now the World Health Organization recommends that we got about 150 minutes of moderate cardiovascular activity week or 75 minutes of cardiovascular a walk can count if your heart rate is high. So when I walking at test my heart rate I have an app on my phone Samsung health is the app that I use and a heart rates usually between the moderate and vigorous don't tell my walk actually counts as a workout it counts as water activity so that's how I get my 150 minutes of exercise per week through my walk number for in addition to the walk I exercise so the walk is great for cardiovascular activity if you're doing a brisk walk or for jogging or running but a well-rounded exercise regimen shouldn't just cardio I like to include some weight training and yoga but I specifically wanted to talk about weight with 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 that the average adult do at least two sessions a week why is it so important part of aging is losing bone density it happen but we can slow the process down with one thing and that one thing is weight training so it doesn't matter what age you are you could be in your twenties or thirties never too early to start preserving your muscle mass and preserving a bone density for a beginner you should always speak to a professional to 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 to mention 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 that I follow I have them. I try to eat something green everyday it's rather nursing but I will admit that even as a nutritionist I find it hard to eat grains I did not grow up eating greens so it's a very foreign concept for me but I do understand that they are very nutrient dense and it's a good idea to get some brains on a daily basis especially variety of vitamins and minerals.
If you're a beginner the easiest way to add greens to your diet smoothies I find that that was the best Gateway for me to get into the habit of eating green if you're interested how to make green smoothies. I eat at least two to three servings of brightly colored fruits and veggies everyday this is my bare minimum 223 I usually try to eat more why is it important to eat brightly colored fruits and veggies eating fruits and veggies from different colors with different colors mean they have different phytochemicals which means they have different Health properties from phytochemicals can help with cancer prevention some can help with liver some can help with metabolism there's different reasons to have those phytochemicals a good idea to get a variety so I do try to cut at least two to three servings of fruits and veggies from those different groups.
I do try to listen to something that's very relaxing flutes maybe some nature sounds rusting of 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 just relax number 8 I try to read or learn something new everyday 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 age there is that natural decline in our memories it happens but mental stimulation can slow down. The client so for me it's reading I also like to learn new things for you it could be whatever works for you if you're reading person read a book fiction and nonfiction both have their benefit if you're not into reading learning a new language on an app such as usual angle could work or you can watch something everyday at Short snippets on ted-ed to learn something new it's all about keeping your brain engaged and stimulated number 9 I try to spend quality time with loved ones every day and I want to underline the word quality time because a lot of us and of spending time with our loved ones but we're on our phones and we're not properly engage with them you're not really talking to them it's not good communication and this happened to everybody is this the digital age that we live in I used to scroll on my phone next my husband and I felt like I was spending time with him but that was really spending time so now I really talk to him I spend time with my cat's to I find that cuddling a pet for a human to can help you release oxytocin which is known as the cuddle hormone or the love hormone and it can help reduce stress number 10 I 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 also admit something known as blue light and that blue light is something that your brain thinks if they like it when you're on your phone and that blue light is going to bring your brain thinks it's not time to sleep so it won't produce melatonin very well.
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