The base of a healthy life is comprised of enduring habits like eating well, observing your weight, working out regularly focusing on your mental health, and having regular medical check-ups. Even little steps to achieve these goals could be significant.
Here are a few practices to help you with your health journey. Although it may seem difficult to stick to these practices all the time Try to incorporate them in your everyday life whenever you can.
1. Perform a morning stretch.
The act of stretching prior to getting up helps to awaken the body, increases circulation, and helps to relax which helps to set the mood for the day. When you’re still in bed, put the covers away and then stretch and relax your lower limbs many times. Bend your knees and raise your legs to the sky. While your legs are still raised, you can flex your feet upwards and downwards and turn from side to side. After that, sit up and look slowly left then to the right. Repeat this several times. Your wrists should be flexed up and down, then move your hands to open and close frequently.
2. Stay hydrated.
Drinking enough water to support digestion enhances brain function, and improves energy levels, in addition to numerous health advantages. Take a large glass of water right after you get up, and have a glass after every meal.
3. The Floss
Good oral health is maintained through regular flossing, but you must make sure that you are doing it correctly. Start by wrapping the floss between your middle fingers which allows you to reach the back teeth. Then, wrap the floss around the other side of the tooth making an X shape. Starting near the gumline, move it upwards and downwards on the tooth numerous times. (Don’t use the floss to move in an arc of sawing. It isn’t enough to clean the entire tooth and the friction can cause irritation to the gum.) Repeat the process on the opposite face of your tooth and the following teeth.
4. Use sunscreen.
Sunscreen is your best protection against damaging UV rays to your skin. After cleansing your face each morning apply a moisturizing facial cream that contains sunscreen that has at least an SPF (sun protection factor) of at minimum 30. Blend equal parts sunscreen and a normal moisturizer. Make use of 2 or 3 nickel-sized dollops to cover your facial, neck, and ears and any spots that are bald or thin on your head.
5. Go crazy
If you’re craving ice cream or snacks, choose unflavored nuts and seeds such as nuts, almonds, walnuts, and cashews. They’re loaded with beneficial nutrients that can help you avoid cravings for processed foods. Nuts are very caloric and fats, so limit your consumption to only a small portion.
6. Sleep
A nap in the afternoon can rejuvenate tired bodies and improve cognitive performance. A study that was published online in January. 25th, 2021 in the Journal of General Psychiatry found that nappers had higher scores in cognitive tests than those who did not nap. Researchers found that nap times that were shorter and less frequent lasted less than 30 minutes and not more than 4 times per week — are associated with the highest benefits. Plan your naps for early afternoon, and utilize the timer to make sure you don’t get too tired.
7. Take action
Stop sitting for a while by moving in small bursts. For instance, you can dance across the space rather than walking. After you have cleaned your teeth, squeeze your lower stomach for 30 seconds. This will activate the abdominal muscles. Perform 10 air squats or push-ups (on the floor or against the counter in your kitchen). It is a good idea to get in a position “twice” each time you get up. That is, stand up, lie down, and then stand up.
8. Take a breath and unwind.
Alternate-nostril breathing, where you breathe in one nostril at a given time is believed to lower stress levels by slowing the pace of your breathing and requiring you to take long breathing, long breaths. With a thumb or finger close one nostril, and breathe slowly into and out of the nostril that is open. After 5-10 breaths, switch to closing the second nostril, repeating the breathing rhythm. To try a different approach practice inhaling through one nostril, keeping the other closed, adjusting your finger and thumb positions, and exhaling through your previously closed nostril. Inhale through the other nostril close it, then exhale through another nostril. Repeat this for about a minute.
9. Enjoy a side activity
A study was released online in September. 11th, 2023 from Nature Medicine shows that having hobbies can benefit people’s general health and well-being. The activities you choose to pursue involve creativity, sensual involvement, self-expression, relaxation, and stimulation of the brain. One method to start new hobbies is by purchasing kits that teach you the art of gardening building models carving wood, or making soap, beer hot sauce, and jewelry. The kits include instructions along with all the tools that you require to begin. You can purchase kits from local stores for books or hobbies or on the internet simply type “how-to kits” or “project kits” into Google or another search engine.
10. Engage in social interactions
Social interaction can help combat isolation and guard against cognitive decline and depression. Try to engage in some form of daily social interaction such as making a phone call sending an email or talking to a friend. A different option would be to establish your own social group -an intimate, small group of people you get to know often, such as having a getting-together for coffee or having a chat on the phone on a Zoom call. Chats that are casual can be beneficial like chatting with a store worker or chat with someone you meet in the street.