Changing the quality of life, improving health and well-being can all be achieved by developing new habits. Relax, this is not about life change! You don’t need to stop watching your favorite TV series or bet on the best sportsbook with bonus. These are just habits that anyone can add to his life to make it healthier.
Get Enough Sleep
Sleep determines the regeneration of cells throughout the body and the repair of micro-damage caused during the day. It allows us to gain energy for the next day and streamlines our memory. Without the right dose of sleep, we cannot function properly. Sleep protects our physical and mental health. So, it is worth doing everything to ensure that the night’s rest lasts uninterrupted for at least 6, or better yet 7-8 hours.
Go to bed at the same time, whether it’s a working day or a weekend. The quality of sleep is also affected by what we do before going to bed. It is worth taking care to dim it sufficiently, avoiding strong light stimuli, such as watching TV or using the phone in a dimly lit bedroom.
Create your evening sleep rituals. For example, a warm bath, a cup of your favorite beverage, or an interesting book.
Being constantly online and available on the phone is increasingly a cause of discomfort, stress, and tension. There will almost always be someone or something to disturb your peace and quietly consume your time.
Give yourself a little luxury and spend at least one evening a week offline with your phone off. The benefits of such a mental detox will exceed your wildest expectations.
Movements have a positive effect on our bodies. A few morning push-ups, walking up the stairs to the fourth floor to another section of the office, and taking a walk with the dog make a difference.
Your spine will appreciate a few minutes break at your desk. Getting into the habit of doing a few simple exercises to relieve tension in your back and shoulders will make you forget about repetitive pain and discomfort.
But our bodies need more than that. Longer, more intense exercises will burn extra calories and keep the body toned. Talk a friend into working out together, work out with a personal trainer, or take advantage of online training. Phone apps can help you learn a new habit.
Start the Day With Breakfast
Breakfast is the most important meal of the day to provide your body with the ingredients it needs to function properly for the day. Greater mental performance, better concentration, and more efficient performance these benefits can be achieved if you start the day with breakfast.
What and how much to eat? Within two hours of waking up, we should provide the body with 20 to 35% of the body’s daily energy needs.
If you have stomach cramps in the morning, choose something liquid: yogurt, smoothies with your favorite fruits, cereal and milk.
Try to get up earlier. Just set your alarm clock 20 minutes earlier and you’ll have time to make something delicious and nutritious without a problem!
Firstly, it’s essential to chew your bites thoroughly because the digestion process begins in your mouth.
Secondly, the brain needs time to realize that we are full. If you eat slowly, you will fill up with a smaller portion.
Thirdly, a quietly eaten meal allows you to appreciate the full flavor of it. Plan your meal times so that you can eat without rushing and stress.
Try to eat at work in the break room, in the dining room, in the kitchen, but not at your desk.
Add More Fiber
It gives a feeling of fullness, reduces the absorption of fats and cholesterol, lowers blood sugar levels, and supports intestinal peristalsis. These are just some of the properties of dietary fiber. Enriching your diet with foods high in fiber, you will do your body a huge favor.
Don’t forget to drink plenty of fluids because the effectiveness of fiber in the digestive system depends on it.
Examples of fiber sources are whole-grain bread, fruits, vegetables, grains, and plant seeds (e.g., sunflower seeds, pumpkin seeds, dried fruits).
Fiber in the intestines works like a broom, sweeping away unwanted food debris to help you lose weight.
Enrich Your Diet with Antioxidants
Antioxidants are natural ingredients that fight free radicals. They slow down the oxidation process at the cellular level. If you dream of a great body, healthy hair, strong nails, and good eyesight, enrich your diet with fresh fruits and vegetables.
Sources of antioxidants include beans, broccoli, fresh spinach, strawberries, apples, tangerines, blueberries, blackberries; nuts, almonds, spices, and herbs (cinnamon, oregano, curry).
Healthy Drinking Water Habit
Adequate hydration of the body is critical to physical and even mental well-being. Inadequate hydration can cause headaches.
If you forget to drink water, use special phone apps to help you develop a new habit. They will remind you to drink another cup of water during the day.
Instead of drinking a glass of water once in a while, drink a few sips regularly. Try to drink about 2 liters of water throughout the day.
Keep a water bottle in several places in all the rooms you move between (e.g., kitchen, bedroom, living room).
Read Food Labels
Buy consciously! If you’re reaching for new, processed foods, check the label. A quick glance at the expiration date and ingredient list will only take you a moment.
Some chemical additives that improve the taste or texture of foods affect your health. They can cause allergies or food intolerances.
Don’t buy foods with an endless number of ingredients. The shorter the list, the better.
Mental Hygiene Care
Fatigue, a drop in productivity at work, taking on new and challenging projects at the expense of family and social life is an easy way to burn out.
Do you work in an office? Try not to take work home but close all your chores or leave them in a state where you can get back to them the next day.
Are you working from home? Dedicate your workspace, eat in the kitchen or another room rather than at your desk.
The idea of life and work balance is nothing less than a concern for mental hygiene and well-being.