9 Healthy Daily Habits for a Healthy Life
When it comes to your health, creating a healthy everyday routine is a simple yet effective way to create consistency. It’s a true that everyone of us want to live long, healthy, successful, and happt lives. However, in our pursuit of health and success we often take shortcuts with our health—and end up suffering from various ailments and disabilities that we could have avoided.
We can develop habits that will help us live healthier and more productive lives just by making adjustments here and there.
There are hundreds of books and articles suggesting tips for healthy habits. Here we have included the most important ones. Have a look:
1. Wake Up Early
Okay, you don’t have to get going with the sun each day, however awakening at a good (early) hour is fundamental for ideal wellbeing. The human body and cerebrum have advanced to follow a circadian cadence that assists with controlling rest and wake designs that are set by our common environment, explicitly the rising and setting of the sun. This normal circadian rhythm additionally compares with the body’s regular cortisol levels: a chemical notable for its job in our digestion, immune system, stress response and energy levels. In a decent state, cortisol levels begin to rise 2-3 hours after the beginning of sleep and keep on ascending into the early daytime assisting with waking us. Cortisol levels in the body will then, at that point, top around 8:30 am or 9:00 am and proceed to slowly decline as the day proceeds. Along these lines, following the body’s normal circadian rhythm and cortisol levels is a straightforward way of increase energy levels, usefulness and generally speaking wellbeing.
2. Always Eat breakfast
Research has shown that breakfast is a better way to get vitamins and minerals than eating a heavy meal. You feel fuller and more energized if you eat foods high in fiber and protein. These include whole-grain breads, low fat milk, fruits, and yogurt.
3. Drink Plenty of Water
It is essential to keep hydrated for our health, even though we have heard this many times. Drinking too little water can cause more than dehydration. Our bodies are 60% water. Low levels of hydration can lead to fatigue, headaches, and an increase in cravings. It is important to drink water throughout your day. However, the best and easiest time to drink water is in the morning. Before you get started with your morning coffee, make sure to drink water. It is refreshing and can also help with digestion and metabolism.
4. Spend Time Outside
Fresh air is one of the best ways to improve your overall health. The body can produce vitamin D from sunlight, which is essential for many body functions. Fatigue, depression, low mood, and bone and back pain have been shown to be linked to vitamin D deficiency. Vitamin D is one the most common supplemented vitamins. Daily exposure to the sunlight could be an easy solution to this problem. You should spend time outdoors every day, regardless of whether it is spring, summer, winter, or fall.
5. Read More
Reading can have long-lasting benefits for your mental and physical health. Reading can stimulate growth and can also reduce stress, promote sleep, and prevent the onset of age-related cognitive decline. Reading is a great way to exercise your mind and it can also help you maintain your physical health.
Meditation is a great way to reduce stress or anxiety. It can also help quiet your mind and allow you to reach deeper within. It can have a profound positive effect on your overall well-being.
7. Eat a Vegetable
It’s not the first time that you have been reminded to eat vegetables. Vegetables are whole foods, rich in vitamins and minerals, and are excellent sources of fiber. This can help maintain a healthy stomach and prevent constipation. A 20% decrease in the risk of stroke and coronary heart disease was seen in those who eat more vegetables than those who eat less. Additionally, more vegetables means less room for processed foods , refined carbs , and added sweeteners. Instead of worrying about what and you should eat, think about what you can eat.
8. Place Your Phone Away
Although it may seem simple to put away your smartphone (tablet, or computer), being connected 24 hours a day can have serious side effects for our health. The average person uses eight social media accounts, and spends at most 2 hours and 24 mins per day checking their phone. Think about all the time you could spend outside, moving, exercising, cooking, and more! Constant digital connectivity can increase stress perceptions. Blue light exposure has been shown to to suppress the body’s natural production of melatonin . This is essential for the body’s natural circadian rhythms and sleep patterns. Instead of surfing the internet until the early hours of the morning, switch off your phone at least an hour before bed to unwind and relax without digital stress.
9. Sleep well
Our wellbeing is dependent on our sleep. The brain clears out the day’s debris and resets nerve networks to function properly when we awake. We are all familiar with the common side effects of lack of sleep, which include fatigue, forgetfulness, lack of focus and sleepiness. The long-term effects of sleep deprivation could have lasting consequences on your brain. A recent study in Italy shows that sleep deprivation can lead to the brain starting to destroy itself. Simply put, the Italian researchers used mice to study how some got as much sleep as they desired, while others were forced to sleep in extreme deprivation. To keep the brain working normally, the researchers studied the activity and brain connectivity of the glial cells. They found that the glial cells were far more active in the sleep deprived mice, and it’s possible that this hyper-sweeping/destructive activity may contribute to Alzheimer’s and other brain disorders. This can be avoided by getting at least 7-9 hours sleep each night. You may have trouble falling asleep if you don’t use your cell phone or TV as your bedtime entertainment. Give your brain some downtime.