Advertising
Advertising

Published on June 20, 2019

13 Simple Healthy Lifestyle Tips for Busy People

13 Simple Healthy Lifestyle Tips for Busy People

Many people use the argument that they’re too busy to maintain a healthy lifestyle, and in all honesty, I’m a bit sick of hearing the excuses.

“But I do am busy,” you may say.

This is something I hear all too often, and usually from people that have taken it upon themselves to have a certain career type, or birth a child, or adopt a pet without total consideration for the outcome of their decisions. What I truly don’t understand is how one can take on all sorts of responsibilities and then allow them to supersede one’s own requirements for health and well-being.

Simply put, there should not be a ‘too busy’ if one puts themselves first.

Why should someone put themselves first? Well, because each individual is the foundation of their own life – if the foundation is not solid, then everything above will come toppling down. If someone has taken too many responsibilities, and neglected their own health and wellness, they’re missing the most important (foundation) responsibility entirely.

A healthy lifestyle goes beyond just maintaining a healthy diet and activity levels, but also includes managing stress, sleep, and even the amount of information you consume each day. In this modern age of technological devices left, right, and center, that final point regarding information consumption will be something I heavily focus on in this article.

A healthy lifestyle is one of balance, meaning maintaining necessary self care while also accomplishing daily tasks which need to get done – work, taking care of children, pets, and all other items which may popup throughout the typical day. Self care simply means putting your health and wellness first – mentally and physically, and thinking about the short as well as long term impacts on your daily decisions.

So here, I will cover 13 straight forward healthy lifestyle tips. You don’t even need to implement all of the suggestions, but if you can start with just a few, you’ll be on the right track to a healthy lifestyle.

1. Create a Schedule

This is where it all starts.

One of the best ways to stay organized and maintain a healthy lifestyle is to create a schedule and use lists as much as possible to ensure you stay on top of important tasks. Your schedule will dictate how you go about completing each task throughout the day, and where you can slot-in your healthy lifestyle activities.

Advertising

2. Maintain Healthy Sleep Habits

Studies show that the majority of recovery and repair is done during sleep time.[1] This isn’t just recovery of your body’s muscles, but recovery and repair of the brain! With that in mind (no pun intended), it should be at the forefront of importance to get adequate sleep every night.

If you don’t get proper sleep, your body and brain will not be able to function at its full capacity – which means your decision making process will be compromised.

Focus on high quality deep sleep and remaining within REM Sleep cycles (not awaking sporadically throughout the night). Some supplements can help with improved sleep, which I will discuss a bit further below.

3. Drink Lots of Quality Water

This is something that cannot be overlooked since 60% of the human adult body is water.[2] The brain and heart are composed of 73% water, and the lungs are about 83% water. The skin contains 64% water, muscles and kidneys are 79%, and even the bones are watery: 31%.

Simply put, you run on water and without this very important fuel, you will not be able to operate effectively and you may even start to develop illness.

The quality of your water is also quite important – and I suggest looking at natural spring water as your primary source of nourishment. Keep in mind if you use Reverse Osmosis that removes the largest spectrum of contaminants of any water treatment process. It does remove the minerals, which you will then need to make-up for with supplementation.

4. Incorporate Intermittent Fasting

I’ve written articles about the benefits of Intermittent Fasting (“IF”), and discussed on popular youtube videos. IF has undeniable benefits and much research is starting to come to the surface to support this.

You can learn more about IF here:

5. Exercise Daily

There’s varying degrees of exercise, and I’m not suggesting to deadlift or squat heavy daily. What I suggest is light steady-stay cardio daily at a bare minimum – which means a low pace walk for minimum of 20 minutes per day. You can split this up into two 10min walks, but keep in mind this is the bare minimum!

I encourage you to challenge yourself and set a firm goal such as losing X-amount of body weight, or lifting Y-amount of weight during a workout.

Advertising

We need goals to stay on track, and I suggest also aligning to others on social media that are supporting your journey – here’s where I plug my Instagram to help others achieve their healthy lifestyle goals:

adam evans instagram

    I also suggest downloading fitness apps that will help track your progress.

    6. Maintain Healthy Eating Habits

    You’ll notice how I didn’t use the word ‘diet’ here, because this has truly become a fad in itself – the concept of going on and off diets.

    The healthy lifestyle approach is to establish a sustainable healthy eating regime. I’ve been suggesting the use of meal tracking apps such as MyFitnessPal for years, as it holds one accountable and tracks progress.

    A healthy eating habit is one of balance and maintaining proper macro nutrient and micro nutrient intake. Calories are also quite important, and using apps to track them will help. It’s safe to say healthy eating entails consuming foods across the full color spectrum, and ensuring enough high quality protein is being consumed.

    7. Maintain a Healthy Gut

    Many consider the gut as the second brain. Much communication occurs between the human gut, and the human brain. One could argue that much of the decision making process begins in the gut, and if it’s an unhealthy gut you can be sure the decisions will also be quite unhealthy.

    You can maintain a healthy gut by using probiotics such as all natural (plain) Kefir greek yogurt, or kombucha – which is a fermented, slightly alcoholic (sometimes non alcoholic), lightly effervescent, sweetened black or green tea drink commonly intended as a functional beverage for its supposed health benefits.

    8. Don’t Overcook Meat

    This one is really simple and easy to achieve. When you overcook food, and meat in particular, you are welcoming unnecessary and unwanted carcinogens.

    One approach to reducing this is if you use coffee rub on your meats to reduce the amount of carcinogens in any overcooked areas.

    Advertising

    9. Use Supplementation

    I strongly believe the first line of defence is food. However, if you cannot consume all of your micro-nutrients, then supplementation is a great alternative.

    Please ensure you do your research prior to purchasing any supplement, to ensure it is not just ineffective ‘snake oil’, and that it is proven to actually be effective.

    Important vitamins to consider are D3, B6, B12, Vitamin C, Magnesium, Calcium, Protein, and others. Other popular substances are becoming widely adopted as well for their proven results such as CBD Oil,[3] and I personally have incorporated its use to improve deep/REM sleep cycles.

    If you’re interested in a follow up article on the best and most important supplements – please reach out and let me know!

    10. Spend Time In Nature

    Forest and Nature Bathing is extremely effective in treating physical health and especially mental health. Shinrin-yoku is a term that means “taking in the forest atmosphere” or “forest bathing.” It was developed in Japan during the 1980s and has become a cornerstone of preventive health care and healing in Japanese medicine.

    Researchers from the University of East Anglia, looked at data from a slew of studies[4] —103 observational studies and 40 interventional studies – 290 million participants, from 20 different countries. The study data concluded that spending more time in green spaces was linked to reduced levels of the stress hormone cortisol, lower heart rate, reduced risk of coronary heart disease, lower blood pressure, lower cholesterol, reduced risk of type II diabetes, reduced all-cause mortality and death from heart disease.

    Even more amazing data was found in women who were pregnant – more time spent in forestry was linked to reduced risk of “small size for gestational age” in the baby as well as preterm birth.

    Finally among all the participants, on average, there was an increased likelihood of self-reporting one’s health as “good.”

    11. Incorporate Meditation

    You don’t need to sit in lotus pose in silence to perform meditation. In Buddhism, there is a practice known as Meditating in Four Postures, and its aim is to simplify the concept.

    Meditation can be performed in any of these four postures – Sitting, Standing, Laying Down, and Walking.[5] The aim of meditation here is to simply remain mindful throughout the day, and you can support this by additionally performing the more commonly seen ‘sitting in lotus pose’ meditation which basically emphasises stillness and silence (of mind).

    Advertising

    Here’s a meditation guide for beginners: How Do You Meditate? 8 Meditation Techniques for Complete Beginners

    12. Spend Time with Friends and Family

    This one has become tricky in our technological age simply due to the amount of distractions. Next time you are spending time with close friends or family, put the devices down and become totally devoted to the conversation at hand – immerse yourself in it.

    By spending time with friends, family, or even pets, you are supporting the human need for community and social interaction. When you immerse attention in this way, you can begin exchanging Biophotons (subtle energy)[6] between other living organisms.

    13. Consume Quality Content and Information

    This one you’ll need to stay on top of! Controlling the information you take in is super important.

    I’ve been focusing a lot on attention hijacking, which is basically when some external stimuli distracts or takes one’s attention away from the primary task at hand. Examples of attention hijacking is unexpected phone calls, or even emails, which distract from what is being worked on.

    Aside from hijacking, many people actually choose to consume low quality content and information. What I’d deem low quality is mind-numbing TV programs, or news channels. What I deem high quality is consuming information that is going to lead to elevated awareness of oneself or one’s situation, and inevitably aid the individual in making improvements to their lifestyle.

    Quality books, audiobooks, documentaries, online courses/lectures, and podcasts are a great starting point!

    The Bottom Line

    Each of these suggestions will benefit you in different ways, and I’ve briefly detailed the benefits of each.

    If you’re truly interested in maintaining an optimal healthy lifestyle, you’ll work towards implementing all. When you start to see the results of your actions, you’ll be so excited and want to continue to improve day over day. Sooner or later, you’ll be a freight train of health and helping others do the same.

    If you haven’t been taking your health and longevity seriously, now’s the time to start! You can take small steps each day to make improvements, and over time, those will compound to huge results. Look back in a year, two years, 5 years and be blown away at how much healthier and happier you are after having executed a strategy for healthy living!

    Featured photo credit: Morgan Sarkissian via unsplash.com

    Reference

    [1] National Sleep Foundation: What Happens When You Sleep?
    [2] H.H. Mitchell, Journal of Biological Chemistry 158: The Water in You: Water and the Human Body
    [3] Wellness Co: Have an Overactive Mind Before Bed?
    [4] University of East Anglia: It’s official – spending time outside is good for you
    [5] Integral Awakenings: Meditating in all Four Postures
    [6] Int J Yoga.: Biophotons as Subtle Energy Carriers

    More by this author

    Adam Evans

    BioHacker, competitive athlete, researcher in many fields including health and fitness, science, philosophy, metaphysics, religion.

    4 Powerful Techniques to Lose Fat Fast (And Sustainably) 10 Natural Brain Boosters for Enhancing Memory, Energy and Focus 13 Simple Healthy Lifestyle Tips for Busy People 7 Best Weight Loss Supplements That Are Healthy and Effective Understanding Intermittent Fasting Benefits: More Than Just Weight Loss

    Trending in Physical Strength

    1 7 Best Lower Back Stretches for Relieving Pain 2 7 Beginner Yoga Exercises for Men to Increase Mobility 3 When Is the Best Time to Work Out? (Science-Backed Answer) 4 7 Digestive Supplements for Enhanced Digestion 5 13 Best Energy Boosting Foods to Help You Stay Sharp All Day

    Read Next

    Advertising
    Advertising
    Advertising

    Last Updated on November 11, 2019

    How to Improve Memory and Boost Your Brainpower

    How to Improve Memory and Boost Your Brainpower

    Have you ever noticed that some people are able to effortlessly remember even the most mundane details and quickly comprehend new things? Well, you can too!

    To unlock the full potential of your brain, you need to keep it active and acute. Wasting time on your couch watching mindless television shows or scrolling through facebook is not going to help.

    Besides getting out flashcards, what can you do to help remember things better and learn new things more quickly? Check out these 10 effective ways on how to improve memory:

    1. Exercise and Get Your Body Moving

    Exercising doesn’t just exercise the body, it also helps to exercise your brain. Obesity and the myriad of diseases that eventually set in as a result of being overweight can cause serious harm to the brain.

    Furthermore, without regular exercise, plaque starts to build up in your arteries, and your blood vessels begin to lose the ability to effectively pump blood. Plaque buildup leads to heart attacks and it also reduces the amount of oxygen and nutrients that your blood carries to your brain. When the nutrients don’t make it there, the brain’s ability to function is compromised.

    To prevent this from happening, make sure you get moving every day. Even if it’s just a brisk walk, it’ll help you maintain and increase your mental acuity. Brisk walking, swimming and dancing are all excellent activities. Take a look at these 5 Ways to Find Time for Exercise.

    Advertising

    2. Eliminate Stressors and Seek Help If You’re Depressed

    Anything that causes you major stress, like anger or anxiety, will in time begin to eat away the parts of your brain that are responsible for memory. Amongst the most brain-damaging stressors is depression, which is actually often misdiagnosed a a memory problem since one of its primary symptoms is the inability to concentrate.

    If you can’t concentrate, then you might feel like you are constantly forgetting things. Depression increases the levels of cortisol in your bloodstream which elevates the cortisol levels in the brain. Doctors have found that increased cortisol diminishes certain areas of the brain, especially the hippocampus which is where short-term memories are stored.

    Prolonged depression can thus destroy your brain’s ability to remember anything new. Seek professional help to combat your depression – your brain will thank you.

    3. Get a Good Night’s Sleep and Take Naps

    Getting a consistent 7 to 8 hours of sleep each night will increase your memory. During sleep, the brain firms up memories of recently acquired information.

    Getting enough sleep will help you get through the full spectrum of nocturnal cycles that are essential to optimal brain and body functioning during the waking hours. Taking a nap throughout the day, especially after learning something new, can also help you to retain those memories as well as recharge your brain and keep it sharper longer.

    4. Feed Your Brain

    Fifty to sixty percent of the brain’s overall weight is pure fat, which is used to insulate its billions of nerve cells. The better insulated a cell is, the faster it can send messages and the quicker you will be thinking.

    Advertising

    This is precisely why parents are advised to feed their young children whole milk and to restrict dieting – their brains’ need fat to grow and work properly. Skimping on fats can be devastating even to the adult brain.

    Thus, eating foods that contain a healthy mix of fats is vital for long-term memory. Some excellent food choices include fish (especially anchovies, mackerel and wild salmon) and dark leafy green vegetables. Here’re more brain food choices: 12 Foods that Can Improve Your Brain Power

    Deep-fried foods obviously contain fat but their lack of nutritional value is not going to help your brain or your body, so think healthy foods and fats.

    5. Eat Breakfast and Make Sure It Includes an Egg

    According to Larry McCleary, M.D., author of  The Brain Trust Program, an egg is the ideal breakfast. Eggs contain B vitamins which help nerve cells to burn glucose, antioxidants that protect neurons against damage; and omega-3 fatty acids that keep nerve cells firing at optimal speed.

    Other foods to add to your breakfast include fruits, veggies and lean proteins. Avoid trans fats and high fructose corn syrup. Trans fats diminish the brain cells’ ability to communicate with each other and HFCS can actually shrink the brain by damaging cells.

    Having a healthy breakfast in the morning has been shown to improve performance throughout the day. If you’re too busy to have a healthy breakfast, this maybe just right for you: 33 Quick And Healthy Breakfasts For Busy Mornings

    Advertising

    6. Write it Down

    If there’s something you want to remember, writing it down can help.

    It may sound like a no-brainer, but do you really know why? Writing it down creates oxygenated blood flow to areas of your brain that a responsible for your memories and literally exercises those parts of it. Here’s How Writing Things Down Can Change Your Life.

    You can start a journal, write yourself emails or even start keeping a blog – all of these activities will help to improve your capacity to remember and memorize information.

    7. Listen to Music

    Research shows that certain types of music are very helpful in recalling memories. Information that is learned while listening to a particular song or collection can often be recalled by thinking of the song or “playing” it mentally. Songs and music can serve as cues for pulling up particular memories.

    8. Visual Concepts

    In order to remember things, many people need to visualize the information they are studying.

    Pay attention to photographers, charts and other graphics that might appear in your textbook; or if you’re not studying a book, try to pull up a mental image of what it is you are trying to remember. It might also help to draw your own charts or figures, or utilize colors and highlighters to group related ideas in your notes.

    Advertising

    Here, you can learn How to Become a Person Who Can Visualize Results.

    9. Teach Someone Else

    Reading material out loud has been shown to significantly improve memory of the material. Expanding further upon this idea is the fact that psychologists and educators have found that by having students teach new concepts to others, it helps to enhance understanding and recall.

    Teach new concepts and information to a friend or study partner, and you’ll find you remember the information a lot better.

    10. Do Crossword Puzzles, Read or Play Cards

    Studies have shown that doing crossword puzzles, read or play cards on a daily basis not only keep your brain active but also help to delay memory loss, especially in those who develop dementia.

    So pick up the daily newspaper and work on that crossword puzzle, read a book or enjoy a game of solitaire.

    Pick one to two of these tips first and start applying them to your everyday life. Very soon you’ll find yourself having better memories and a clearer head!

    More About Boosting Memory

    Featured photo credit: Pexels via pexels.com

    Read Next