Don't put it off until Monday: 12 healthy habits that will make you healthier today
The New Year is a traditional time to plan changes in your life. You should definitely include a chapter on your own health in such a plan. Getting a preventive checkup, reviewing your diet, and increasing your physical activity are obvious, simple, and much-needed changes that can make a very significant contribution to your healthy longevity.
Science and years of practice prove that all you need to do is take simple daily steps that will improve your routine habits. Start doing this today, without putting it off until Monday or next month.
EAT BREAKFAST EVERY DAY
This is important for several reasons. Eating in the morning speeds up your metabolism and prevents you from overeating later in the day. Studies show that adults who have a healthy breakfast perform better at work, and children and teens who eat in the morning score higher on academic tests. It is better to eat a little, such as an egg, some oatmeal, or fruit, than to skip breakfast altogether.
PLAN YOUR MEALS
This habit can save you time and money in the long run. Take a few minutes and think about your goals and needs. Do you want to lose weight? Reduce your sugar, fat, or carbohydrate intake? Maybe you need to add protein or vitamins? If you prepare your own meals, you keep your diet under control by knowing what you are eating and when.
DRINK PLENTY OF WATER
Drinking enough water is one of the healthiest habits and also helps you lose weight. Avoid sugary and generally high-calorie drinks, which contribute to obesity and type 2 diabetes. If you don't like plain drinking water, add flavor to it with slices of orange, lemon, lime, berries, or cucumber.
MOVE
Whenever possible, get up and walk around. Do some deep lunges or stretches. This is a great habit for your body and mind. As little as 30 minutes of walking five times a week can help you cope with a bad mood. If you can't walk 30 minutes at a time, you can take several short walks.
TAKE A BREAK FROM GADGETS
Do you constantly check your email and social media? Are your feed updates always so important that they can't wait? Set a time period when you put your phone down and turn off your laptop. When you reduce the time spent in front of the screen, you free up time for other things. Go for a walk, read a book, or cook dinner.
LEARN NEW THINGS
Learning new skills helps keep your brain healthy. Sign up for a dance class or creative writing workshop. Better yet, improve your native language skills and start learning a new foreign language. Mental activity can slow down the signs of brain aging and even delay the effects of Alzheimer's disease.
DO NOT SMOKE
If you are still smoking, stop. This is a big step towards improving your health. The body recovers quickly. Within 20 minutes after the last cigarette, your heart rate and blood pressure drop to healthy levels. Don't wait for the consequences of the harmful effects of smoking. Stop using tobacco products today, either on your own or with the help of a doctor.
GET ENOUGH SLEEP
A good night's sleep improves mood, memory, and concentration, and helps you learn new information. Since the start of the full-scale invasion, Ukrainians have not been able to get enough sleep as often. But in the long run, adequate sleep reduces the risk of cardiovascular disease and helps you stay slim. Try to get 7 to 9 hours of sleep a night. To get the best rest, do it on a schedule - go to bed and wake up at about the same time every day.
EXERCISE
Strength training helps your body build muscle instead of fat. This means you'll burn more calories even when you're sitting down. It also helps you lose weight and strengthen your heart and bones. Perform strength exercises such as push-ups, lunges, and weight lifting at least twice a week.
SPEND TIME OUTDOORS
A few minutes in the sun increases your vitamin D levels, which is good for your bones, heart, and mood. Being outside means you're more likely to be moving than sitting in front of a screen. Whenever possible, try to choose nature over city streets. A study showed that people who walked among green spaces were calmer than those who walked along urban areas.
KEEP YOUR BALANCE
If you are young and active, good balance helps you avoid injury. If you are older, it will keep you active longer and reduce the chances of you falling and breaking a bone. Regardless of age, good balance means better muscle tone, a healthier heart, and more confidence. Yoga and Tai Chi are great practices for working on balance. But almost anything that makes you move, even walking, helps.
BEING AWARE
Studies show that mindfulness reduces stress, relieves pain, and improves mood. According to one experiment, 8 weeks of regular meditation can change parts of the brain associated with emotions, learning, and memory. Even washing dishes can be good for the brain if done consciously.