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7 Easy-to-Cultivate Habits for a Healthier Day

7 Easy-to-Cultivate Habits for a Healthier Day

Whether working in Corporate America or slaving away as a full-time mom, it is all too easy to fall into an unhealthy lifestyle in this day and age. Do you often find yourself feeling depleted or discouraged? Have you been wanting to change your life for the better, but not sure where to start?

The good news is that just like your daily coffee and binge reruns of Orange is the New Black, cultivating healthy habits is as easy as making a date with your bedroom after doing a lap around the produce section at the grocery store (with your shopping cart, of course). All of us need a little boost of motivation sometimes, so check out the tips below and get ready to create some healthy new habits!

1. Eat Healthy

Eighty percent of the immune system is in the gut, so it’s no surprise that eating poorly can lead to illness, fatigue, and a general unwell feeling. The aisles lining our grocery stores are packed with items full of chemicals and preservatives that can overtax our bodies and wear down our immunity. In addition to wreaking havoc on our digestion, these foods can deplete your vitamin and mineral stores and, believe it or not, leave you malnourished.

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Eating healthy is as easy as making the decision to do so. Focus on eating clean, whole foods that aren’t processed or filled with sugar and food additives. Fortunately, for every unhealthy item available, there are just as many healthy alternatives! Instead of cereal, fill your morning bowl with steel cut oatmeal topped with honey and fresh fruit. Instead of eating out for lunch, pack a salad of lean meat and plenty of raw veggies and fruit to snack on throughout the day.

Avoiding an unhealthy binge session is as easy as being prepared for that 3 PM sugar craving so that you reach for a handful of grapes instead of the candy bar button on the vending machine at work.

2. Exercise Regularly

You don’t have to be a cardio junkie to reap the long-lasting benefits of daily exercise. A simple walk or bike ride through the neighborhood can do the trick, as long as you make sure you’re active for at least thirty minutes a day. Need motivation? Sign up for a 5K race and print off a training plan. Whether planning to run or walk it, knowing how many miles you need to cover each day will help keep you on track. Get a friend to join you and schedule your training runs in your calendar. You will find that you’re much less likely to skip out on a run if someone’s out there waiting for you!

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Building muscle can also help strengthen your bones and heart and can make you stronger all over, so doctors often recommend some kind of strength training program when talking about an exercise routine. In addition to cardio, be sure to hit the gym a couple days a week for a light session with the weights.

Not sure where to begin? Hire a trainer for a month to show you the ropes. Don’t belong to a gym? Many workout programs are available free online, and you can either use body weight (push-ups, squats, lunges, etc.) or invest in a set of barbells for home.

3. Get More Rest

There may be so much to do and so little time to do it in, but sacrificing precious zzz’s to fit more into your day will only cause harm in the long run. Scientists and doctors alike have been advising people for years to take the amount of sleep they get seriously. Sometimes it can seem hard to fit in 8 hours of sleep a night, especially in the “go get ‘em” society we live in, but it is essential to give your body the necessary time it needs to recoup.

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Luckily, adding more sleep to your day is surprisingly easy. Make bedtime a priority — just like you would a meeting or date with a friend. Set an alarm if necessary. Turn off all devices an hour before bed and do something calming, whether it be bathing, reading, meditating, or stretching. Your body will quickly adapt to getting 8 hours of night and you can bet it will thank you!

4. Be Kind

Believe it or not, kindness is more than a virtue, it’s a habit that can add countless benefits to your life. By purposely adding kindness into every facet of your day, you will be astonished by how much better you will feel about yourself.

No matter if you approach a person you don’t know or interact with your friends, people will react to and treat you better. Your attitude, as well as theirs, will be better for it. Being kind doesn’t have to mean volunteering at a soup kitchen each weekend (though if that’s your desire, go for it!). Kindness is often most appreciated when it comes in the form of a compliment to a friend or co-worker. Hold the door for the person behind you even if it takes them a while to catch up. Each day is full of opportunities to cultivate kindness and positivity.

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5. Meditate

In the hustle and bustle of daily life, it’s easy to lose touch with our inner selves and lose our peace and footing. Meditation is an easy and effective way to center yourself before heading out into the day or regroup once back home. Transcendental Medidation is just one of many types of meditation which aims to help you achieve inner peace, mindfulness, and overall wellbeing.

Pick a time in the morning or evening each day to just sit and be. Turn off your phone and tune out all noise except for that of your breathing. Get in touch with yourself so that you can approach the rest of the world as a peaceful, confident being.

6. Journal

Whether it be an online blog or a bedside journal, put your pen to the page and let your words flow. With the rise of social media, we spend less time face-to-face these days and more time trying to paint a picture-perfect portrait of what our lives are. Where are all of your thoughts, fears, and worries hiding? Keeping them inside can lead to anger and mood issues and even the need for counseling later down the road. Writing down your thoughts, dreams, and fears is an easy, yet incredibly effective, way to share an intimate piece of yourself — whether it’s with the entire web or just the lines on a paper.

7. Create a Routine

Last, but definitely not least, combine all of your healthy habits and daily demands and plug them into a daily routine. The consistency of repeating firmly rooted habits will help you stay focused on your priorities so that you are less likely to be distracted by the unimportant things in life. Beginning a daily routine is as simple as jotting down a schedule of the day or plugging it into your Google calendar. Just as children thrive on routines, so do we as adults! As your mother used to say, “Come up with a plan and stick to it!” You’ll be glad you did.

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Last Updated on June 13, 2019

5 Fixes For Common Sleep Issues All Couples Deal With

5 Fixes For Common Sleep Issues All Couples Deal With

Sleeping next to your partner can be a satisfying experience and is typically seen as the mark of a stable, healthy home life. However, many more people struggle to share a bed with their partner than typically let on. Sleeping beside someone can decrease your sleep quality which negatively affects your life. Maybe you are light sleepers and you wake each other up throughout the night. Maybe one has a loud snoring habit that’s keeping the other awake. Maybe one is always crawling into bed in the early hours of the morning while the other likes to go to bed at 10 p.m.

You don’t have to feel ashamed of finding it difficult to sleep with your partner and you also don’t have to give up entirely on it. Common problems can be addressed with simple solutions such as an additional pillow. Here are five fixes for common sleep issues that couples deal with.

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1. Use a bigger mattress to sleep through movement

It can be difficult to sleep through your partner’s tossing and turning all night, particularly if they have to get in and out of bed. Waking up multiple times in one night can leave you frustrated and exhausted. The solution may be a switch to a bigger mattress or a mattress that minimizes movement.

Look for a mattress that allows enough space so that your partner can move around without impacting you or consider a mattress made for two sleepers like the Sleep Number bed.[1] This bed allows each person to choose their own firmness level. It also minimizes any disturbances their partner might feel. A foam mattress like the kind featured in advertisements where someone jumps on a bed with an unspilled glass of wine will help minimize the impact of your partner’s movements.[2]

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2. Communicate about scheduling conflicts

If one of you is a night owl and the other an early riser, bedtime can become a source of conflict. It’s hard for a light sleeper to be jostled by their partner coming to bed four hours after them. Talk to your partner about negotiating some compromises. If you’re finding it difficult to agree on a bedtime, negotiate with your partner. Don’t come to bed before or after a certain time, giving the early bird a chance to fully fall asleep before the other comes in. Consider giving the night owl an eye mask to allow them to stay in bed while their partner gets up to start the day.

3. Don’t bring your technology to bed

If one partner likes bringing devices to bed and the other partner doesn’t, there’s very little compromise to be found. Science is pretty unanimous on the fact that screens can cause harm to a healthy sleeper. Both partners should agree on a time to keep technology out of the bedroom or turn screens off. This will prevent both partners from having their sleep interrupted and can help you power down after a long day.

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4. White noise and changing positions can silence snoring

A snoring partner can be one of the most difficult things to sleep through. Snoring tends to be position-specific so many doctors recommend switching positions to stop the snoring. Rather than sleeping on your back doctors recommend turning onto your side. Changing positions can cut down on noise and breathing difficulties for any snorer. Using a white noise fan, or sound machine can also help soften the impact of loud snoring and keep both partners undisturbed.

5. Use two blankets if one’s a blanket hog

If you’ve got a blanket hog in your bed don’t fight it, get another blanket. This solution fixes any issues between two partners and their comforter. There’s no rule that you have to sleep under the same blanket. Separate covers can also cut down on tossing and turning making it a multi-useful adaptation.

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Rather than giving up entirely on sharing a bed with your partner, try one of these techniques to improve your sleeping habits. Sleeping in separate beds can be a normal part of a healthy home life, but compromise can go a long way toward creating harmony in a shared bed.

Featured photo credit: Becca Tapert via unsplash.com

Reference

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