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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 December 9, 2019

5 Simple Ways to Relieve Stress Effectively

5 Simple Ways to Relieve Stress Effectively

Everyone experiences mental stress at one time or another. Maybe you’re starting a new career, job, or business, or you feel incredibly overwhelmed between work, parenting, and your love life (or a lack of it). It could even be that you simply feel that you have way too much to do and not enough time to do it,  plus, on top of everything, nothing seems to be going the way it should!

Yup, we all experience mental stress from time-to-time, and that’s okay as long as you have the tools, techniques and knowledge that allow you to fully relieve it once it comes.

Here are 5 tips for relieving mental stress when it comes so you can function at your best while feeling good (and doing well) in work, love, or life:

1. Get Rationally Optimistic

Mental stress starts with your perception of your experiences. For instance, most people get stressed out when they perceive their reality as “being wrong” in some way. Essentially, they have a set idea of how things “should be” at any given moment, and when reality ends up being different (not even necessarily bad), they get stressed.

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This process is simply a result of perception and can be easily “fixed” by recognizing that although life might not always be going as YOU think it should, it’s still going as it should—for your own benefit.

In fact, once you fully recognize that everything in your life ultimately happens for your own growth, progress, and development—so you can achieve your goals and dreams—your perception works in your favor. You soon process and respond to your experience of life differently, for your advantage. That’s the essence of becoming “rationally optimistic.”

The result: no more mental stress.

2. Unplug

Just like you might need to unplug your computer when it starts acting all crazy, you should also “unplug” your mind.

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How on earth do you unplug your mind? Simple: just meditate.

It isn’t nearly difficult or complicated as some people think, so, if you don’t already meditate, give it a try. Whether you meditate for 5 minutes, 30 minutes, or 2 hours, this is a surefire way to reduce mental stress.

Meditation has been scientifically proven to relax your body (resulting in less mental stress), while also reducing anxiety and high blood pressure.

3. Easy on the Caffeine

Yes, we know, we know—everyone loves a nice java buzz, and that’s okay, but there’s a fine line between a small caffeine pick-me-up and a racing heart and mind that throws you into a frenzy of mental stress.

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Try giving up caffeine for a while and see how you feel. And, if that’s completely out of the question for you, at least try to minimize it. You might find that lots of your mental stress mysteriously “disappears” as your caffeine intake goes down.

4. Attack Mental Stress Via the Back Door

That’s right: your body and mind are part of the whole being, and are constantly influencing and affecting each other. If you’re experiencing a lot of mental stress, try to reduce it by calming your body down—a calm body equals a calmer mind.

How do you calm your body down and reduce physical stress? A  great way to reduce physical stress (thereby reducing mental stress) is to take natural supplements that are proven to reduce stress and anxiety while lifting your mood. Three good ones to look into are kava-kava, St John’s wort, and rhodiola rosea:

  • Kava-kava is a natural plant known to have mild sedative properties, and you should be able to find it at your natural health food store or vitamin store. It’s available in capsules or liquid extract form.
  • St John’s wort is a natural flower used to treat depression. Again, it’s found at your local health store in capsules or liquid. Because it uplifts mood (enabling you to see the brighter side of all experiences) it helps relieve mental stress as well.
  • Rhodiola rosea is a natural plant shown to reduce stress and uplift mood, and Russian athletes have been using it forever. Like the other two supplements mentioned, rhodiola rosea can be found at your natural health store in capsule or liquid form.

While these supplements are all natural and can be very helpful for most people, always check with your health care provider first as they can cause side-effects depending on your current health situation etc.

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5. Good Old-Fashioned Exercise

This tip has been around forever because it works. Nothing relieves mental stress like running, kickboxing—you name it. Anything super-physical will wipe out most of your mental stresses once the exercise endorphins (happy chemicals) are released into your brain.

The result: mental stress will be gone!

So, if you’re feeling overwhelmed or just plain stressed, try using some of the above tips. You can even print this out or save it to refer to regularly.

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Featured photo credit: Radu Florin via unsplash.com

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