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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.

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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.

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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.

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    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).

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    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.

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    Last Updated on July 3, 2020

    How to Control Your Thoughts and Be the Master of Your Mind

    How to Control Your Thoughts and Be the Master of Your Mind

    Your mind is the most powerful tool you have for the creation of good in your life, but if not used correctly, can also be the most destructive force in your life. To control your thoughts means to influence the way you live your life.

    Your mind, more specifically, your thoughts, affects your perception and therefore, your interpretation of reality. (And here’s Why Your Perception Is Your Reality)

    I have heard that the average person thinks around 70,000 thoughts a day. That’s a lot, especially if they are unproductive, self-abusive, and just a general waste of energy.

    You can let your thoughts run amok, but why would you? It is your mind, your thoughts; isn’t it time to take your power back? Isn’t it time to take control?

    Choose to be the person who is actively, consciously thinking your thoughts. Be someone who can control your thoughts—become the master of your mind.

    When you change your thoughts, you will change your feelings as well, and you will also eliminate the triggers that set off those feelings. Both of these outcomes provide you with a greater level of peace in your mind.

    I currently have a few thoughts that are not of my choosing or a response from my reprogramming. I am the master of my mind, so now my mind is quite peaceful. Yours can be too!

    Who Is Thinking My Thoughts?

    Before you can become the master of your mind, you must recognize that you are currently at the mercy of several unwanted “squatters” living in your mind, and they are in control of your thoughts.

    If you want to be the boss of them, you must know who they are and what their motivation is, and then you can take charge and evict them.

    Here are four of the “squatters” in your head that create unhealthy and unproductive thoughts.

    1. The Inner Critic

    This is your constant abuser who is often a conglomeration of:

    • Other people’s words—many times your parents
    • Thoughts you have created based on your own or other peoples’ expectations
    • Comparing yourself to other people, including those in the media
    • The things you told yourself as a result of painful experiences such as betrayal and rejection. Your interpretation creates your self-doubt and self-blame, which are most likely undeserved in cases of rejection and betrayal.

    The Inner Critic is motivated by pain, low self-esteem, lack of self-acceptance, and lack of self-love.

    Why else would this person abuse you? And since this person is youwhy else would you abuse yourself? Why would you let anyone treat you this badly?

    2. The Worrier

    This person lives in the future—in the world of “what ifs.”

    The Worrier is motivated by fear, which is often irrational and has no basis. Occasionally, this person is motivated by fear that what happened in the past will happen again.

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    3. The Reactor or Troublemaker

    This is the one that triggers anger, frustration, and pain. These triggers stem from unhealed wounds of the past. Any experience that is even closely related to a past wound will set him off.

    This person can be set off by words or feelings and can even be set off by sounds and smells.

    The Reactor has no real motivation and has poor impulse control. He is run by past programming that no longer serves you—if it ever did.

    4. The Sleep Depriver

    This can be a combination of any number of different squatters including the inner planner, the rehasher, and the ruminator, along with the inner critic and the worrier.

    The Sleep Depriver’s motivation can be:

    • As a reaction to silence, which he fights against
    • Taking care of the business you neglected during the day
    • Self-doubt, low self-esteem, insecurity, and generalized anxiety
    • As listed above for the inner critic and worrier

    How can you control these squatters?

    How to Master Your Mind

    You are the thinker and the observer of your thoughts. You can control your thoughts, but you must pay attention to them so you can identify “who” is running the show—this will determine which technique you will want to use.

    Begin each day with the intention of paying attention to your thoughts and catching yourself when you are thinking undesirable thoughts.

    There are two ways to control your thoughts:

    • Technique A – Interrupt and replace them
    • Technique B – Eliminate them altogether

    This second option is what is known as peace of mind.

    The technique of interrupting and replacing is a means of reprogramming your subconscious mind. Eventually, the replacement thoughts will become the “go-to” thoughts in applicable situations.

    Use Technique A with the Inner Critic and Worrier and Technique B with the Reactor and Sleep Depriver.

    1. For the Inner Critic

    When you catch yourself thinking something negative about yourself (calling yourself names, disrespecting yourself, or berating yourself), interrupt it.

    You can yell (in your mind), “Stop! No!” or, “Enough! I’m in control now.” Then, whatever your negative thought was about yourself, replace it with an opposite or counter thought or an affirmation that begins with “I am.”

    For example, if your thought is, “I’m such a loser,” you can replace it with, “I am a Divine Creation of the Universal Spirit. I am a perfect spiritual being learning to master the human experience. I am a being of energy, light, and matter. I am magnificent, brilliant, and beautiful. I love and approve of myself just as I am.”

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    You can also have a dialogue with yourself to discredit the ‘voice’ that created the thought—if you know whose voice it is:

    “Just because so-and-so said I was a loser doesn’t make it true. It was his or her opinion, not a statement of fact. Or maybe they were joking and I took it seriously because I’m insecure.”

    If you recognize that you have recurring self-critical thoughts, you can write out or pre-plan your counter thoughts or affirmation so you can be ready.

    This is the first squatter you should evict, forcefully, if necessary:

    • They rile up the Worrier.
    • The names you call yourself become triggers when called those names by others, so he also maintains the presence of the Reactor.
    • They are often present when you try to fall asleep so he perpetuates the Sleep Depriver.
    • They are a bully and is verbally and emotionally abusive.
    • They are the destroyer of self-esteem. They convince you that you’re not worthy. They’re a liar! In the interest of your self-worth, get them out!

    Eliminate your worst critic and you will also diminish the presence of the other three squatters.

    Replace them with your new best friends who support, encourage, and enhance your life. This is a presence you want in your mind.

    2. For the Worrier

    Prolonged anxiety is mentally, emotionally, and physically unhealthy. It can have long-term health implications.

    Fear initiates the fight or flight response, creates worry in the mind, and creates anxiety in the body. This may make it more difficult for you to control your thoughts effectively.

    You should be able to recognize a “worry thought” immediately by how you feel. The physiological signs that the fight or flight response of fear has kicked in are:

    • Increased heart rate, blood pressure, or surge of adrenaline
    • Shallow breathing or breathlessness
    • Muscles tense

    Use the above-stated method to interrupt any thought of worry and then replace it. But this time, you will replace your thoughts of worry with thoughts of gratitude for the outcome you wish for.

    If you believe in a higher power, this is the time to engage with it. Here is an example:

    Instead of worrying about my loved ones traveling in bad weather, I say the following (I call it a prayer):

    “Thank you great spirit for watching over _______. Thank you for watching over his/her car and keeping it safe, road-worthy, and free of maintenance issues without warning. Thank you for surrounding him/her with only safe, conscientious, and alert drivers. And thank you for keeping him/her safe, conscientious, and alert.”

    Smile when you think about it or say it aloud, and phrase it in the present tense. Both of these will help you feel it and possibly even start to believe it.

    If you can visualize what you are praying for, the visualization will enhance the feeling so you will increase the impact in your vibrational field.

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    Now, take a calming breath, slowly in through your nose, and slowly out through the mouth. Take as many as you like! Do it until you feel that you’re close to being in control of your thoughts.

    Replacing fearful thoughts with gratitude will decrease reactionary behavior, taking the steam out of the Reactor.

    For example: If your child gets lost in the mall, the typical parental reaction that follows the fearful thoughts when finding them is to yell at them.

    “I told you never to leave my sight.” This reaction just adds to the child’s fear level from being lost in the first place.

    Plus, it also teaches them that mom and/or dad will get mad when he or she makes a mistake, which may make them lie to you or not tell you things in the future.

    Change those fearful thoughts when they happen:

    “Thank You (your choice of Higher Power) for watching over my child and keeping him safe. Thank you for helping me find him soon.”

    Then, when you see your child after this thought process, your only reaction will be gratitude, and that seems like a better alternative for all people involved.

    3. For the Troublemaker, Reactor or Over-Reactor

    Permanently eliminating this squatter will take a bit more attention and reflection after the fact to identify and heal the causes of the triggers. But until then, you can prevent the Reactor from getting out of control by initiating conscious breathing as soon as you recognize his presence.

    The Reactor’s thoughts or feelings activate the fight or flight response just like with the Worrier. The physiological signs of his presence will be the same. With a little attention, you should be able to tell the difference between anxiety, anger, frustration, or pain.

    I’m sure you’ve heard the suggestion to count to ten when you get angry—well, you can make those ten seconds much more productive if you are breathing consciously during that time.

    Conscious breathing is as simple as it sounds—just be conscious of your breathing. Pay attention to the air going in and coming out.

    Breathe in through your nose:

    • Feel the air entering your nostrils.
    • Feel your lungs filling and expanding.
    • Focus on your belly rising.

    Breathe out through your nose:

    • Feel your lungs emptying.
    • Focus on your belly falling.
    • Feel the air exiting your nostrils.

    Do this for as long as you like. Leave the situation if you want. This gives the adrenaline time to normalize. Now, you can address the situation with a calmer, more rational perspective and avoid damaging behavior, and you’ll be more in control of your thoughts.

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    One of the troubles this squatter causes is that it adds to the sleep depriver’s issues. By evicting or at least controlling the Reactor, you will decrease reactionary behavior, which will decrease the need for the rehashing and ruminating that may keep you from falling asleep.

    Master your mind and stop the Reactor from bringing stress to you and your relationships!

    4. For the Sleep Depriver

    (They’re made up of the Inner Planner, the Rehasher, and the Ruminator, along with the Inner Critic and the Worrier.)

    I was plagued with a very common problem: not being able to turn off my mind at bedtime. This inability prevented me from falling asleep and thus, getting a restful and restorative night’s sleep.

    Here’s how I mastered my mind and evicted the Sleep Depriver and all his cronies.

    1. I started by focusing on my breathing—paying attention to the rise and fall of my belly—but that didn’t keep the thoughts out for long. (Actually, I now start with checking my at-rest mouth position to keep me from clenching.)
    2. Then I came up with a replacement strategy that eliminated uncontrolled thinking—imagining the word in while breathing in and thinking the word out when breathing out. I would (and do) elongate the word to match the length of my breath.

    When I catch myself thinking, I shift back to in, out. With this technique, I am still thinking, sort of, but the wheels are no longer spinning out of control. I am in control of my mind and thoughts, and I choose quiet.

    From the first time I tried this method, I started to yawn after only a few cycles and am usually asleep within ten minutes.

    For really difficult nights, I add an increase of attention by holding my eyes in a looking-up position (closed, of course). Sometimes I try to look toward my third eye but that really hurts my eyes.

    If you have trouble falling asleep because you can’t shut off your mind, I strongly recommend you try this technique. I still use it every night. You can start sleeping better tonight!

    You can also use this technique any time you want to:

    • Fall back to sleep if you wake up too soon
    • Shut down your thinking
    • Calm your feelings
    • Simply focus on the present moment

    The Bottom Line

    Your mind is a tool, and like any other tool, it can be used for constructive purposes or destructive purposes.

    You can allow your mind to be occupied by unwanted, undesirable, and destructive tenants, or you can choose desirable tenants like peace, gratitude, compassion, love, and joy.

    Your mind can become your best friend, your biggest supporter, and someone you can count on to be there and encourage you. You can be in control of your thoughts. The choice is yours!

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    Featured photo credit: Priscilla Du Preez via unsplash.com

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