There’s no one thing you can do to maintain optimal mental and physical health. Your health is affected by every single thing you do throughout your day. Having healthy daily habits can help prevent the development of preventable chronic diseases. Furthermore, when you care for your body and mind, you are less likely to experience difficulties with mental illness. While there’s no need to maintain a rigorous, military-like daily schedule, incorporating the following habits into your life promotes your overall happiness and wellness.
Take Care of Your Mouth
Caring about dental hygiene means you care about the health of your entire body. Poor dental health correlates with health problems much worse than bad breath. Neglecting your teeth and gums can lead to the development of Alzheimer’s disease, pancreatic cancer and heart disease. Brushing and flossing your teeth at least twice a day also prevents tooth decay and gum disease, so you can hold on to your natural pearly whites for longer.
Making a healthy breakfast first thing in the morning will set the tone for the rest of the day. If it is a balanced meal with proteins and fats balancing out any carbohydrates presence, it will keep your blood sugar stable and prevent hunger up until lunchtime. When you start your day with a healthy breakfast, you feel satiated and are more likely to pick healthier options for other meals. Also, a good breakfast can be delicious and a bright spot in your otherwise dull mornings if you simply choose to look at it that way.
Enjoy Breaks While Working
Don’t be afraid to give yourself a break at work. If your boss asks you about them, simply point out the physical, emotional and mental benefits of breaks. If you step outside for a quick walk, the fresh air and exercise improve your overall wellbeing. Breaks prevent decision fatigue and increase productivity. After taking a break, a worker feels more motivated and is better able to solve problems in a creative manner. So, go ahead and give yourself five.
Invest in “Me” (that’s You) Time
Being a giving and generous person is important, but don’t neglect to be giving to yourself. Taking a little time out of your day for “me time” is healthy. When you give yourself this opportunity to check in with your mind and body, you increase awareness that is essential for prevention. An easy way to make the most of your “me time” is by transforming your nighttime hygiene practices into a mini at-home spa. Take time to do your multi-step skincare routine with products that feel luxurious. Ease tense muscles at the end of a day with a DIY hot rock massage before a warm bath. You can sip a cup of tea and put on some relaxing music while you let the stresses of your day float into the ether so you can wind down before bed.
When you go to sleep, you give your mind and body the chance to reboot and re-energize for the next day. A good night’s sleep means you wake up feeling ready for the morning and all that life will throw at you. If sleep deprived, the symptoms are basically that of a hangover, even if you didn’t have even a sip of alcohol the night before.
For deep sleep night after night:
Go to bed and wake up around the same times every day — even weekends.
Avoid stimulants after 2 p.m. and limit your consumption of alcohol.
Everything you do during your daily routine affects how you feel. If you take time to practice self-care even with the simplest practices like eating breakfast and taking a break at work, you are less likely to develop chronic disease and mental illness. Take care of yourself from head to toe every day for a happier and healthier life.
Kevin Wells of seniordiabetic.com
Written for Balanced Habits, LLC
The best weapon against obesity is a lifestyle that balances healthy eating with additional activity. A sedentary lifestyle and a poor diet are often at the root of unhealthy weight. Frequently, those struggling with weight gain look for drastic immediate solutions to their problems. Since obesity results from the culmination of poor habits, quick solutions are ineffective. While a crash diet or aggressive gym plan may show promising initial results, these can fade due to exhaustion and a desire for food satisfaction.
For those looking for sustainable lifestyle changes, whole-body wellness is the natural solution to obesity. Filling your life with wellness-focused activities and healthy daily routines helps to shed pounds, feel better about yourself, and improve your overall health.
To be effective, any plan of attack against obesity needs to be well planned and focused. You should run an exercise plan past your physician, who will be able to alert you to any possible concerns based on your medical background. The extra weight that you’re carrying may expose joints and bones to damage during some activities, such as running. Blood pressure and other cardiovascular concerns may also dictate your ideal exercise. For these reasons, physicians and fitness experts typically recommend low-impact workouts for those who are overweight. In addition to the physical risks of high-impact activity, such as muscle damage, people who are not familiar with an exercise regimen can get very quickly burned out during high-intensity activity.
Examples of low-impact exercise include walking, swimming, stationary cycling, and light resistance weight workouts. Although these simple exercises are safe, they are also great ways to burn fat. And since they are low impact, there is less need for recovery, and these exercises are more easily incorporated into a daily routine. Rather than hitting the gym hard three times a week, integrate low-impact activity every single day.
And these low-impact exercises can be done at or around the home with minimal equipment. All walking requires is a pair of decent walking or running shoes. Low-impact weight workouts use kettlebells, resistance bands, and balance tools, such as a Swiss ball (or yoga ball). These items are relatively inexpensive and make the foundation of a basic home gym.
Develop a Healthy Relationship With Food
The war against obesity is not won through starvation. Nutrition and fiber are necessary for losing weight. And while intermittent fasting techniques are effective ways to restart your body and prepare it for optimum weight loss, it’s a harsh tactic that is difficult for most overweight people to endure. For those who enjoy food and seek comfort in eating, drastic diet changes can be hard to swallow. Rather than making extreme modifications in your diet, focus on eating healthier foods. Vegetables and whole grains are more filling and provide a higher nutrient-to-calorie ratio. You are less likely to snack aimlessly on junk food if you are full from a salad or other healthy meal or healthy snack.
Treating Your Body Right
Exercise and diet are your best primary tools for controlling your weight, but there are other things you can do to improve your physical and mental wellness that contribute to whole-body wellness. An often neglected part of fitness is proper sleep. In our busy lives, our sleep regimens suffer. Experts have long suggested that between seven and nine hours of sleep are essential for good health. As part of a wellness routine, sleep, exercise, and healthy eating work together symbiotically. Exercise tires us out, and healthy diet regulates our blood sugar, so our energy levels stay at more constant levels. Rest is a natural way to restore our health and give us energy to exercise and the motivation needed for dieting.
A deep state of wellness defeats obesity. A balanced diet, combined with activity and self-care is your best plan for sustained weight-loss results.
Kevin Wells of seniordiabetic.com
Written for Balanced Habits, LLC
There are two ways to deal with change. One is taking action and trying something new and different, sure to produce an outcome and the other is inaction, resulting in things staying status quo; or essentially the same.
Taking action has to be enacted when one is fed up with the way things are to the point they are willing to do things differently. No one can want it for you, as you’re the one who needs to be ready to do the work. Inaction is ultimately more frightening, leading to frustration and the inability to change and grow. Inaction is like a paralyzed state of being. Most of the time inaction is a way of saying “I’m not ready to change.”
At Balanced Habits we understand how difficult it is to take that first step. Asking for help can be difficult.
“I should know how to do this,
what’s wrong with me?”
We believe that asking for help is actually a sign of strength that you are ready for the support of an expert and you are acting on it vs. contemplating it. That’s the sign of someone strong and ready to grow.
I encourage you to take action today by scheduling a Discovery Call, using this link, with one of our Expert Food Coaches to support you to reach the goals you have for yourself. Get a customized road map for your nutrition that is simple, sustainable and just makes sense.