When I zoom out to think about my own personal health journey over the last few years, I realize that there isn’t any one particular thing that’s made me feel like I have fully transformed. In truth, I am and will always be on the journey to feel my best. Life happens every day and with that, I have to make daily decisions that impact how I feel both short and long-term. That said, I have created a stable list of 12 habits that have undoubtedly improved my overall well-being, so I’d love to share these 12 health habits with you today.
1. Drink more water
So easy and simple. Set a reminder if you need to! Drinking enough water is important for your overall health because it helps to regulate body temperature, support digestion, bring nutrients to your cells, get rid of waste, protect joints and organs, and keep your skin healthy. Staying properly hydrated is one of the pillars of good health so if there’s one habit to prioritize, it’s this.
2. PRIORITIZE SLEEP
Actually, this is the one to prioritize. Sleep is as important for good health as diet and exercise. Good quality sleep improves your brain performance, mood, and health. Not getting enough quality sleep regularly raises the risk of many diseases and disorders. These range from heart disease and stroke to obesity and dementia. You can read more about my own sleep tips here.
3. Practice the concept of Crowding Out
I am not a fan of restricting myself when it comes to food because I don’t find it sustainable. Instead, you can try crowding out. Crowding out is a simple and effective strategy that involves gradually replacing less nutritious foods with healthier options. Rather than eliminating certain food groups at once, the goal is to gradually increase the consumption of more nutrient-rich foods, so there is less room for stuff that’s less than stellar. By focusing on adding healthier foods to your meals, you can create a sustainable and positive change that is more likely to stick. I wrote about this in-depth in a recent post.
4. Increase leafy green vegetables
Adding more dark leafy greens to your meals is a great way to get more nutrients. They’re packed with a wide variety of essential nutrients like vitamins, minerals, and antioxidants and are particularly rich in vitamin K, vitamin C, potassium, magnesium, and folate. Studies have also shown that consuming leafy greens can help lower the risk of heart disease and may reduce the risk of chronic diseases. Plus, they taste good! Here are a few recipes to try out.
Pan-fried salmon with watercress sauce
5. Experiment with protein
Protein is an essential nutrient that is necessary for your body to properly function. It’s the building block of muscles, skin, hair, and other tissues in the body and it helps in repairing and rebuilding tissues that have been damaged due to injury or wear and tear. It also helps with satiety and can help keep you feeling full and satisfied after a meal. And did you know that when you feel like you are craving sugar or carbs, your body is actually craving protein? Try eating a high-protein snack, like almonds or yogurt the next time you’re craving chocolate and see if the craving goes away.
6. Say no to energy drains
The more in tune you are with yourself, the more you’re able to understand what and you in your life make you feel good and well. Pay attention to scenarios and people who drain you. This can be hard if you’re a people pleaser like me, but the more I practice saying no to things and people who drain me, the better I feel overall.
7. Develop a gratitude practice
Practicing gratitude helps shift your focus from what you lack to what you have, and encourages you to appreciate the present moment. Research has shown that this can have a positive impact on mental health and can reduce symptoms of depression and anxiety and improve overall well-being.
8. Make food at home
When you make your own food at home, you have control over the quality and quantity of ingredients that go into your food. You can choose fresh, whole foods and avoid additives, preservatives, and excessive amounts of salt, sugar, and unhealthy fats.
9. Enjoy regular physical activity
I once heard someone say that the best exercise for you is the one that you actually do. So find something you love and commit to making it a part of your lifestyle. It doesn’t need to be strenuous movement every day or anything that makes you feel stressed or burdened. Movement can and should be fun! I’ve been into Melissa Wood Health lately and find that her gentle and short classes are exactly what serves me best at this time in my life. Find something you actually enjoy.
10. Have healthy relationships
I think this becomes really important once you realize what it feels like to not have healthy relationships. But surrounding yourself with people, whether it’s a significant other or casual friends, who make you feel safe and stable is crucial for mental health. Healthy relationships can provide emotional support, a sense of security and stability, and increased feelings of happiness and life satisfaction.
11. Nurture and build your community
Collectively, we’ve seen and heard more about the loneliness epidemic now than ever before. But it doesn’t have to be this way. I always encourage my coaching clients to seek out the community they need and if it doesn’t exist, to start small and just reach out to one person in their network. Having genuine connections and having even one person to talk to can be life-changing and life-affirming. You can start reaching out with something as simple as an 8-minute phone call.
12. Be mindful of self-talk
How do you talk to yourself when things go wrong? Are you the type to internally berate yourself when you make an error, or do you treat yourself with kindness and compassion? Practicing positive self-talk is important for several reasons.
First, it boosts your self-confidence. When you engage in positive self-talk, you reinforce positive beliefs and affirmations about yourself.
Second, it reduces negative thinking, which can lead to feelings of anxiety, stress, and depression.
Positive self-talk can help you perform better in various aspects of your life. When you believe in yourself and your abilities, you’re more likely to put in the effort and perform at your best.
Positive self-talk can help you develop a more resilient mindset. When faced with challenges or setbacks, you can use positive self-talk to maintain a positive attitude and find ways to overcome obstacles.
These are the 12 healthy habits I’ve embraced over the years that have made a significant difference in my well-being. You don’t have to adopt all of these at once. Start with whatever resonates with you and see how you feel.
Top photo by Jade Stephens on Unsplash.
Leave a Reply