Get healthier today- 6 healthy habits to integrate in your daily routine
I was talking to a friend the other day and all of the sudden she asks: “what should I do to be healthy?”. That’s a good question and a pertinent one for a health and wellness coach. I first asked her what is it that she does for her health and wellbeing and speaking with her, I realized that focusing on health and wellbeing was for her a burden. It was something that she had to do on top of everything related to her daily routine. It was always about finding time, about planning ahead, sacrificing etc.
I spend a lot of time reading material about being healthy, about wellbeing, I spend time in the gym, or doing yoga and I learned to know what is good for me. I remember once being surprised when someone I know told me that she rarely drank any water and that she drank soda instead; or someone else telling me that he only eats in the evening because during the day he doesn’t have time. Both of them had issues managing weight. I do have other examples; however, I don’t want to talk about people that I know habits. Instead, I want to present you with a list of healthy habits which can be included into your daily routine and which don’t take much of your time. If you’re completely new to health and wellness and don’t know where to start, this might be of help.
Drink more water
I can’t stress enough how important water is. Water is life and we are made of water. You should drink throughout the day to avoid dehydration. Water is essential for your body, not just to quench thirst but it helps your body to function properly. Water helps digestion, it carries nutrients and oxygen to cells, it helps regulate body temperature and plays a key role in getting rid of waste. Water doesn’t have calories and it can help with managing body weight, especially if it replaces high calorie drinks such as soda. The right quantity of water differs from one person to another and you can use this hydration calculator to determine the right quantity for you.
Move more often
Who has time to exercise? I can understand how overwhelming can be when you have a busy life and you’re trying to find time to exercise. As a parent of two with a full-time job and lots of activities on the side, I actually need to schedule exercising in my agenda and have my alarm clock waking me before everybody else does, otherwise it won’t happen. For me it is important to maintain an exercise routine in order to stay healthy and be happy. So, what can you when you don’t find time during the day to exercise? You can take the stairs instead of taking the elevator. If you’re using public transport, get off one stop earlier, if you’re using your own car, park faraway and walk to the destination. Stretch in front of your computer or while watching a movie. Walk to your coworker’s desk instead of calling or chatting. Just try to move more and sit less each day and over time you will feel the difference.
Eat less sugar
That chocolate bar which is waiting in your drawer, that can of soda you’re planning to drink to accompany your lunch, the extra sugar you’re adding to your coffee. That delicious chocolate muffin or the fluffy doughnuts from the shop around the corner to replace breakfast. All those sugary temptations. What if I told you that eating lots of added and refined sugars can lead to inflammation, weight gain, it lowers energy and gives you headaches? Ouch…is that what the tasty looking, fluffy doughnut from the shop around the corner does to you? Not exactly, if consumed with moderation. Eating less sugar doesn’t mean cutting yourself from sugar all at once, but you could start with small steps. You could add less sugar to your coffee or tea, replace soda with water, eat fruit instead of foods that contain lots of refined sugar. There are also a couple of natural sweeteners that provide health benefits, such as stevia, maple syrup, molasses or honey, which can replace the actual sugar. Eating less added sugar reduces inflammation and lowers the risk of diabetes, it improves your oral health and your skin will look much better. You can, of course, enjoy your sweet favorite foods occasionally. Remember: it’s important to have a balanced diet and eat food rich in nutrients.
Develop a sleep routine
Even if your daily life might prevent you from having the ideal sleep routine, a few changes can be very beneficial.
I cannot stress enough the importance of sleep for our well-being. Sleep affects your metabolism, the immune and respiratory system. It can also affect your memory, your productivity, how you react and how you get along with others. When you don’t get enough sleep you’re more vulnerable to colds or other infections and it also increases the consumption of certain foods (fatty, sugary), which can lead to weight gain, or can increase the risk of high blood pressure (only to name a few).
Maintaining a sleep routine, even on weekends is important, especially if the stress of your daily life keeps you awake at night. What is it that you can do to create a sleep routine? First of all, plan and prepare for sleep. Make sure you eat and drink enough, avoid caffeine too close to bed time, or exercising. Do an activity that relaxes you, however, avoid screens before bedtime. How to maintain a constant sleep-wake schedule: Go to bed each day at the same time and set your alarm to go off at the same time in the morning. With time, your body will know when it’s time to go to bed and when it’s time to wake up.
Cook your own food
“You are what you eat”, “Thy food is thy medicine”, just stresses how important nutrition is. Food is information which instructs your cells to function. Each day you have an opportunity to feed your cells with energy and send them the right information. There are so many options to eat out nowadays so why bother spending time in the kitchen? (especially when you have a busy life and especially if you don’t like to cook (like me)). Cooking your own food can be very beneficial. When you prepare food for yourself, you are involved in every step of the process: from choosing the ingredients to controlling the amount of fats and salt you consume ( Remember that too much salt and fat can lead to inflammation). Cooking itself can be a relaxing activity, especially when you share with loved ones.
Take a moment to do something you like
In this post I’ve talked a lot about nurturing your body. But what about our spirit? What feeds the very essence of your spirit? My entire coaching is about connecting body, mind and spirit, and each of them is as important for our overall well-being.
What gives you energy and what makes your eyes sparkle? What did you like doing as a child and you don’t do anymore? What is one thing you’ve always wanted to try and never had the time to do it? Make a list with all the things that get you out of your head and plan an hour every week to practice one or more. Book it in your agenda and have a weekly reminder.
Spending time doing something you enjoy can reduce stress and can improve your mental health and your overall wellbeing.
Wellbeing is also about getting to know yourself, about creating greater self-awareness and about spending time just being. We’re so busy getting things done, that we forget to be. Who are you when you stop doing what you’re doing?
Creating healthy habits is not about doing everything at once. Start with small steps. Find out what works for you best, and include it in your daily routine. Set up goals and don’t forget to reward yourself, you deserve it 😊