It can take some time to form healthy habits that we can keep up long-term. Even if you gradually build new habits, and incorporate them slowly into your daily life, you have a great chance to improve your lifestyle. If you have been considering making some lifestyle changes, you should try and test out what may best work for you. Here are some tips of encouragement:
Starting Your Day With Hydration
When we sleep at night we don’t drink any water, so we can get quite dehydrated when we wake up. Therefore, your body could be grateful if you started your day with a glass of water. It can be lukewarm if you prefer, or you could even squeeze fresh lemon, lime, or orange juice in it. My personal preference is lime with a bit of blended ginger. If you are hungry, you could make a healthy smoothie, my favorite these days is a banana with spinach and some water.
It really can set a positive vibe for your day. Yes, it can take some time to build it into your everyday routine, but if you keep practicing, it could have such wonderful effects you wouldn’t want to miss out on it. If it is tough for you to calm your mind and turn within 10-15 minutes a day, you could find a guided meditation that best suits you. Meditation has so many benefits, reducing stress and anxiety, and helping improve your nervous and immune system.
When I have the time, I usually try to do the breathing exercise straight after the morning meditation, or sometimes feel like only doing either of them. I usually do a short Joe Dispenza meditation followed by the Wim Hof breathing. Even with the two, you could be done in as short as 22 minutes. Some people swear on the app Calm for meditation, you could also try to see how it works for you.
Why is walking daily important? To rejuvenate your body with fresh oxygen. So you should try to get out in the nearest park, or forest if you can. To get some sunlight, which also boosts your immune system. To have optimal body circulation, especially if you are not a fan of exercising. It could not only heighten your mood, but you could incorporate it into your daily routine as your main exercise. The faster you walk, the higher your heart rate can get.
Even though your cardiovascular exercise should be covered by your walks, jogging, or running, you should still include strengthening exercises and some stretching. It is recommended to do strengthening exercises at least twice a week online store for furniture. My personal preference is the Five Tibetan Rites combined with strengthening and stretching. Unfortunately with aging we also lose muscle mass and bone density. You could reverse these with strengthening.
Daily Fruits and Veggies
Eating two-three servings of multiple color fruits and vegetables daily. Why is it important to opt for various colors? Because more colors mean different phytochemicals, the bioactive nutrients in fruits, vegetables, and grains have different health benefits. They are highly beneficial since they can reduce the risk of major chronic diseases and fight cancer, help with your metabolism, or your liver function better among others.
You should aim to consume leafy green vegetables daily. They are nature’s super source of nutrients like minerals, vitamins, and fiber. It could reduce the risk of obesity, heart disease, high blood pressure, and mental decline. It is easiest to start making a delicious green smoothie every day. Among the healthiest leafy green vegetables are spinach, kale, cabbage, microgreens, beet greens, watercress, romaine lettuce, swiss chard, rocket, endive, bok choy.
Reading or Learning Daily
Knowledge is power. But reading or learning something new daily doesn’t only provide you with new information that you could utilize in your life, it can also keep your mind fresh and active. It is as important to exercise our minds as our bodies for a balanced lifestyle. As we age our memory also starts to fade. You should find what you enjoy learning about, be it TED talks, podcasts, books, magazines, blogs, or anything that best works for you.
After taking care of your inner needs, you should spend quality time with others, or even your pets. It doesn’t count as quality time when you are not there in mind, scrolling your phone or any gadgets, and you are disconnected from the others around you. Why is being connected well important for you? Cuddling with your loved ones or pets can help you release oxytocin, the love hormone that can reduce stress levels.
Keeping Healthy Boundaries
You could try and refuse something every week. Especially in our bewildered society at times today, people could walk all over you if you don’t show your boundaries. It is okay to say no to things that you don’t want, and it is very necessary when protecting your human rights or mind from getting gaslighted, and manipulated into something you never asked for! You will feel empowered if you don’t let certain people overstep their roles in your life.
Not all of us are in a long-term relationship, get to meet or talk to our family members too often. But I believe, even if we have close ties with our friends and family members, we have two other options to process the difficulties in our life. One is hiring professional help, or anyone you resonate with, this is only available at a higher cost. If you can’t afford this, I strongly recommend journaling.
In my personal opinion journaling is the most excellent way to digest the daily happenings around you, processing them emotionally, and understanding what they meant to teach. It not only helps to keep your mind organized, but it also helps you express feelings you couldn’t share with anyone, thus relieving stress and reducing anxiety designer wall clocks. As a plus point, you can use your best creativity to write out any unfairness in your life, and you could even make it sound funny.
You should always strive to list at least three things at the end of your day, no matter how crappy your day went, and you just feel like you want to punch that silly cow who shouted your head down because of her private issues. Being grateful could be the best remedy for this. So when you find it hard to be grateful, you should say, I am thankful for being alive, and still kicking. It can help you reframe those awful days if you keep this up consistently.
Invest in Experiences
Chances are you spend more money on objects than experiences. But even if you spend about the same amount on both of them, it won’t make you happy. We tend to remember events and experiences a lot more than any objects. And they make us a lot happier. If you only strive to get out more frequently, bonding with people who matter, be it going for a walk, or lunch, or even a trip together, you could invest in more pleasant experiences.
Switch Off Your Phone
It is highly recommended to turn off your phone at least an hour before going to bed. If you are going to bed checking your social media profiles, or any mind-consuming thing on your phone, it could stimulate your mind and keep it on such high alert making it hard for you to fall asleep. Your phone also has a blue light which your brain translates to as daylight. So when this blue light goes into your brain, it can think it is not night and time for a good sleep!
Listening to Relaxing Music
Going to bed listening to relaxing music and falling asleep with it. I have been doing this one for years, and can warmly suggest. I got into the habit while I was hospitalized with a very serious condition, and needed to filter out the noises of the hospital with something. Music is proven to have many healing benefits. Calming and naturally restoring melodies can soothe your soul and mind, drifting you into a deep, peaceful sleep. There are many healing music frequencies available on YouTube.