10 Healthy habits you can start today
Healthy means something different to everyone. For some it is incorporating more fruits and vegetables into their diet or adding some exercise, for some it is eating no sugar or carbs whatsoever, and for others it is a rigid fitness routine along with plant-based foods. We all differ physically, emotionally, mentally and biologically and we come from different backgrounds and have different circumstances. Whether you want to lose weight, improve your health or simply live a better life, a healthy lifestyle is very good for you and easier to accomplish than you might think. I am not here to tell you what to eat and do but to teach you more about healthy lifestyles and to give you healthy habits that you can incorporate into your daily life and make your own.
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| Photo credit: Creative Commons |
Drink enough water:
Water is the most essential nutrient for our bodies and it is free! Drinking 8 - 10 glasses of water everyday holds a range of health benefits:
Water is the most essential nutrient for our bodies and it is free! Drinking 8 - 10 glasses of water everyday holds a range of health benefits:
- flushes out toxins
- relieves fatigue
- gives you more energy
- boosts your immune system
- improves your complexion
- keeps you regular
- promotes weight loss
- relieves headaches
- prevents cramps and sprains
Don't like the taste of water? Try infused water. My favourites are lemon slices and ice and cucumber with mint. If you have a sweet tooth you can try some berries as well.
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| Photo credit: Creative Commons |
Sleep:
It is very important for our bodies to rest and recoup after a day, and this is done through sleeping at least 8 hours every night. Sleep helps improve your memory and sharpen your attention which helps you be more productive at work. Sleep also regulates the hunger-suppressing hormone Leptin and your cortisol levels which helps keep your metabolism up - another way to lose weight!
Struggling to have a good night's sleep? Exercise can actually help you sleep better and limiting electronic devices before bed-time will help your brain switch off and relax.
Struggling to have a good night's sleep? Exercise can actually help you sleep better and limiting electronic devices before bed-time will help your brain switch off and relax.
Cut out (or reduce) processed foods and sugars:
Both processed foods and bad sugars (view my post on sugar here) have no nutrients for your body and only fuels it with harmful things. The best way to cut these out is to replace them with vegetables and fruits. This is the best way to start eating healthier.
Do you have a sweet tooth and struggle to stay away from chocolate?
Do you have a sweet tooth and struggle to stay away from chocolate?
Eating sweet fruits such as berries and natural dark chocolate will fuel your body and at the same time satisfy your sweet tooth.
Don't like the taste of greens (such as lettuce, spinach and kale)?
Put greens into your favourite smoothie - you will get the nutrients and not even taste it. A favourite of mine is a handful of greens, 1 banana, a splash of milk and a teaspoon of vanilla essence. It is delicious, tastes exactly like a normal banana smoothie, is quick to make and is so good for my body. It also helps keep my blood sugar levels up for the day and juicing/blending the greens makes it easier to digest, giving my gut a break.
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| Photo credit: VitaMedica |
Eat more fruits and vegetables:
Fruits and vegetables (fresh and frozen) are loaded with vitamins, minerals, fiber and antioxidants. Fruits and vegetables have many benefits that improve your everyday health. Besides replacing your processed foods and sugars with fruits and vegetables, another way to incorporate more into your diet is by adding it to your everyday foods:
♥ Michelle Smillie ♥
Fruits and vegetables (fresh and frozen) are loaded with vitamins, minerals, fiber and antioxidants. Fruits and vegetables have many benefits that improve your everyday health. Besides replacing your processed foods and sugars with fruits and vegetables, another way to incorporate more into your diet is by adding it to your everyday foods:
- Add banana and strawberries to your favourite cereal
- Grate apple into your oatmeal
- Add greens to your smoothies
- Add mixed vegetables to your mince in your spaghetti bolognaise, cottage pie or curry and rice
- Add vegetables to your omelettes
- Add fruits to your salads
Eat breakfast:
Breakfast is the most important meal as you are fueling your body for the day. Eating a balanced and healthy breakfast in the morning can help you:
Breakfast is the most important meal as you are fueling your body for the day. Eating a balanced and healthy breakfast in the morning can help you:
- Concentrate and focus better during the day
- The fiber intake helps keep you regular
- Follow a healthy diet throughout the day
- It kick starts your metabolism which can help you lose weight
- Feel better and be in a good mood
Eating breakfast is not always an option in today's active lifestyle. If you don't have time for breakfast look at travel options such as smoothies and protein bars. Another option is meal prep, such as overnight oats and pre-boiled eggs. If you make sure that you have something on the healthy side for breakfast you will feel recharged and ready for the day.
Exercise:
In short exercise refers to any movement that makes you burn calories and your muscles work. The most popular types of exercise are swimming, running, jogging, walking, cycling and dancing. Whichever you do, exercise has many health benefits including:
- Improving your mood and making you feel happy
- Helping with weight loss
- Building and maintaining strong muscles and bones
- Increasing your energy
- Helping you relax and sleep better
- Reducing your risk of chronic diseases
- Improving brain function and protecting your memory and thinking skills
- Reducing pain
Don't have time for an exercise routine? Read my post on how to incorporate exercise into your daily life here.
Make sure to do something that you enjoy, then it won't be a schlep and you won't give up.
Get fresh air:
In today's busy life we often forget the importance of fresh air and sunshine. Getting outside for a few minutes everyday have a magnitude of benefits:
In today's busy life we often forget the importance of fresh air and sunshine. Getting outside for a few minutes everyday have a magnitude of benefits:
- Sunshine triggers your body's production of Vitamin D which has been proven to protect against inflammation, lower high blood pressure, help your muscles and improve your brain function. Vitamin D is a crucial ingredient for overall health
- Fresh air can also lower blood pressure and heart rate
- Immunity boost
- Improved mood
- Improved sleep
- Weight-loss
- Cleaner lungs
- The increase in oxygen can help your digestive system
Just a few minutes a day can make a big difference so try and get outside, ride a bike, go for a jog or just sit and enjoy the outdoors. Do your body (and yourself) the favour of getting some fresh air and sunshine, you will instantly feel better.
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| Photo credit: Best my Nest |
Relax and focus on you:
It is important to unwind everyday and take some time to invest in yourself. You can:
It is important to unwind everyday and take some time to invest in yourself. You can:
- Keep a journal
- Every day note 3 things you are grateful for
- Listen to inspiring speeches or podcasts (there are loads on YouTube) or Ted Talks
- Read a good book
- Start your day off organised and focused by making lists of things to do for the day, what you want to accomplish and what you are looking forward to
Whatever you end up doing, the point is for you to feel relaxed, calm, motivated, organised, in charge of your own life and good about yourself. A healthy mindset goes a long way to helping you reach your health goals!
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| Photo credit: b2p |
Do more of what you love:
When we do something that we love we are happy and happiness is the key to all well-being. Make sure you do what you love, be this painting, dancing, listening to music, window-shopping, kicking a ball outside or reading. Whatever you like to do, do more of it and you will soon feel better about yourself and have more energy and will-power to live the healthy life you want to.
When we do something that we love we are happy and happiness is the key to all well-being. Make sure you do what you love, be this painting, dancing, listening to music, window-shopping, kicking a ball outside or reading. Whatever you like to do, do more of it and you will soon feel better about yourself and have more energy and will-power to live the healthy life you want to.
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| Photo credit: Best family guide |
Make time for friends and family:
It has been proven that spending time with your parents can reduce your stress and obesity - two key factors to losing weight. Surrounding ourselves by people we love can help to inspire us to live healthier, feel less lonely and give us confidence and motivation to continue with our healthy habits. They also offer a good ear to talk about the difficult days.As you can see, living a healthy life can be easy. Yes it is a lot to take in and adapt to, but if you take it small steps at a time you will soon find it becoming second nature to you and you will feel so good, you won't want to stop.
♥ Michelle Smillie ♥
Let life be, let love in
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