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Now it’s no surprise that good health is no accident. It takes effort in order to develop healthy lifestyle habits that will in turn improve your quality of life. Having good health also allows you to age gracefully, so it’s best to start when your younger.
Now, I always like to say, today is the youngest you are ever going to be. It’s true, you will only get older from here. As women, we can lead very busy lives as we excel in the workplace and at home. This is why it’s so crucial for women to care for both their physical and mental health.
Creating healthy habits doesn’t have to be the huge commitment you may make it to be. Rather, I encourage to to take it slow and start one habit a time if needed. Remember, a few small healthy lifestyle changes are better than none. Here are 10 healthy habits to start you off on the right path.
1. Exercise/Activity
Being physically active is crucial to long term health, not only because it reminds your body that you are not a tree, but because it helps your body function more effectively. I’m sure you are well aware the exercise is linked to a healthy BMI (Body Mass Index) , lower cholesterol, and lower blood pressure.
What is exercise good for? Well aside for helping you achieve your physical body goals, exercise is known to lower symptoms of anxiety and depression. When you exercise, endorphins are released from your brain creating feelings of calmness and euphoria.
My tip is to make movement a daily goal, but don’t make it an all or nothing deal. Some exercise is better than none. If you don’t feel like going on a 5 mile run or lifting heavy weights for a full hour, cut your exercise time in half. You are also allowed to switch things up. You could go for a walk or do some light stretching in front of the TV. Just remember to keep it simple and achievable for yourself!
2. Read
Reading not only keeps your mind sharp, but it also can also make you feel more relaxed!
Reading provides you with mental stimulation, expands your knowledge and vocabulary, and improves your memory. My top tips for making reading a daily habit are to:
- Read something you are interested in. You will quickly make yourself miserable if you force yourself to read something boring and uninteresting. Instead, choose something that both inspires and challenges you. You can still read something enjoyable while reaping all the benefits of reading.
- Choose reading over time spent on watching TV/Social Media. Don’t have time for reading? Pick up a book instead of your phone when you get some free time. Even if it’s just for a few minutes, your brain will be stimulated and maybe even learn something new.
- Find quiet place. Reading requires all of your attention, and if you’re anything like me, you will find yourself wondering what the heck you just read and going back to re-read a few times. Whether it’s a quiet space outside under a tree or a quiet room within your home, having that reading space will allow you to focus on your reading and block out any other stresses of your daily life.
3. Eat Balanced, Healthy Meals
It’s Monday morning, you hit the snooze button a few too many times, and your wondering how the heck you are going to make it out that door in 10 minutes in order to make it to work on time. Trust me, I’ve been there. On days like this, you easily resort to a quick, sugary, highly processed breakfast or no breakfast at all. You end up feeling fatigued before it even hits lunch and all you think about is that clock and when you can finally head home to fall back asleep.
Our bodies need a combination of slow burning carbohydrates, fats, and proteins to give sustainable energy to keep us going. If you want to live a healthier life, you will want to prioritize your diet. Healthy eating is definitely one of those healthy habits to start now because diet plays such a huge role in you health. My tips are:
- Make sure you make time to eat in the morning and listen closely to your body for hunger signals.
- Always aim to have a balanced plate with carbs, fats, and proteins and try to reduce processed foods.
- Incorporate more greens in your diet
- Plan meals ahead of time if you know you will have a busy week
4. Hydrate
I know, I know. You have heard this a million times but let me say repeat it because it’s that important! So many people struggle to drink enough water, especially if you live a busy life and are always on the go. Or maybe you simply don’t like the way water tastes. I urge you to start making an effort in ensuring you are staying hydrated throughout the day to prevent headaches and constipation. Here is a list of 6 benefits of staying hydrated:
- Promotes Cardiovascular Health
- Cleanses the body-inside and out
- Helps cool your body down (ideal during hot summer months)
- Hydrates your skin, keeping it supple and glowing
- Maximizes brain function and improves thinking
- Prevents dry mouth and cracked lips
If you, like many others, struggle to drink enough water throughout the day, try implementing some of the following tips:
- Track your water to motivate yourself to hit your goal
- Add lemon to add a bit of flavor
- If lemon isn’t your thing, try adding frozen berries
- Drink out of a (reusable) straw (this feels more enjoyable, at least for me!)
5. Have a Sleep Schedule
Whether you work a regular 9-5, work irregular hours, or work from home, it’s crucial to have a sleeping schedule to ensue you get enough hours of sleep. Having a sleep schedule helps your body fall asleep faster because you have conditioned your body’s internal clock. Your body knows when it’s getting sleep and when it needs to wake up, which will likely leave you feeling more refreshed and energized in the morning. Getting enough sleep has a plethora of benefits. Here is a list of some of them:
- Get sick less often-Sleeping enough keeps your immunity strong
- Maintain a healthy weight
- Reduces stress and improves mood
- Healthier, clear skin
- Better digestion
- Lower risk for serious health issues such as diabetes, heart disease, and high cholesterol
If you’re trying to live a healthier lifestyle, getting enough sleep should be at the top of your list.
6. Keep a Clean Space
Do you ever feel so stressed out when you have piles of clutter around you and your house is a mess? Yeah, same here. I used to be one of those people who would leave all the cleaning for one day out of the week (excluding dishes) and found myself dreading that day. If you do this, try setting one or two chores for every day of the week. On top of that, try having some things that you do daily (or nightly). For example, you have clear all surfaces and vacuum every night before bed.
Another tip is to constantly declutter your space. If you aren’t using it, get rid of it by either donating it or giving it to a friend. This is such a healthy habit to start because having less useless stuff makes it so much easier to clean! A decluttered space means a decluttered mind! If you are looking for some decluttering tips and ideas, check out my blog post on 10 Things To Stop Buying To Live Minimally.
7. Eat More Greens
Are you really taking your healthy habits seriously if you don’t start eating more greens? So I already talked about eating balanced healthy meals, but here I want to specially emphasize DARK LEAFY GREENS. This is your:
- Kale
- Collard Greens
- Swiss Chard
- Spinach
- Bok Choy
- Turnip Greens
- & Many More!
These greens are not only low calorie, they are packed with vitamins, minerals, and fiber! In other words, they are very nutrient dense foods. Incorporating more into your diet offers a variety of health benefits such as reducing risk of obesity and heart disease.
Let’s take kale for example (my favorite leafy green). One cup (67 grams) of raw kale contains 684% of the Daily Value (DV) for vitamin K, 206% of the DV for vitamin A and 134% of the DV for vitamin C. Now that’s a super food!
8. Limit Social Media
The first thing many people do as soon as they wake up is check their phone. Last thing they check before going to bed? Yup, their phone. Research has shown that social media usage is linked to anxiety, depression, and loneliness. Mental illness is no joke and can take a serious toll on your health if it’s not acknowledged and dealt with properly. Of course, if you think you suffering from a serious health condition, please find a professional you can talk to. But if you find yourself feeling down, lonely, and anxiously scrolling through social media, maybe it’s time for a break.
There are thousands upon thousands of picture perfect images of women on social media that even I find myself comparing myself to. Even when I know that most of them were planned out and edited, it still leaves me feeling crappy about myself. If something isn’t making you feel good, stop doing. Take a break, unfollow people who are making you feel negative, and follow people who inspire you. If it means deleting the app(s) off your phone for a awhile, do that. Take this time to work on you and perhaps to start creating more healthy habits!
9. Make Lists
I love lists. I’m not sure how anything would get accomplished in my life without them. If you are looking for healthy habits to start, making lists will help you make sure you stay on track! As for the rest of us, we might want to make to-do lists. Lists help you stay organized and make you feel accomplished as you check things off. It’s also a great way to get the things you need to know off your mind and on to paper (or your phone if you are making a digital list).
10. Get More Vitamin D
The last of the healthy habits to start is to simply get more Vitamin D. We get Vitamin D through sunshine, so get outside more, enjoy the fresh air, and maybe get some exercise while your at it! Vitamin D is essential for keeping a strong immune system. One of it’s main functions is to regulate the absorption of calcium and phosphorus, both of which keep our teeth and bones strong and healthy!
