Coming from a medical background where we focus mostly on prevention and healthy lifestyles, I’ve learned that most of the population will benefit from small changes that are very easy to adopt, yet they improve your health on physical and mental levels. Massive and rapid changes are possible, but not always practical. Most people have moments in life when they are fully ready for lifestyle changes that are transformative. That’s why I believe that small steps quietly entering your routine are worthy of adopting because one day, you’ll wake up feeling less chronically fatigued, better in stress response, and if necessary, you’ll find more strength to make bigger changes in your life.
Limit Screen Time
This is the first thing I would like to point out because it’s obvious that it is very significant in modern times. Excessive screen time, especially on electronic devices before bedtime, can disrupt sleep patterns and contribute to feelings of stress and anxiety. Set boundaries around screen time and allocate designated periods for technology use. Instead, engage in activities that promote relaxation and restful sleep.
Prioritize Quality Sleep
A regular and balanced sleeping pattern is essential for restoring overall wellbeing. You can have an amazing daily workout routine, but if you don’t get enough sleep, you won’t be able to get the best of it, whether you aim to build muscle mass or lose weight. Create a relaxing bedtime routine, such as reading or practicing deep breathing exercises, practice satisfying skin care routine according to your skin type or anything that will signal your body that it’s time to wind down.
Regular Medical Check-ups
A habit that we don’t talk about enough. In your adult age, doing laboratory and medical check-ups once per year (depending on your health, maybe more frequent) is one of the greatest forms of self-care. Most people put this on the side, but it is worth mentioning that early diagnosis of some serious diseases gives great chances of treating and curing them, unlike if you start treatment once the symptoms become obvious.
Reduce Alcohol Intake
Frequent alcohol consumption is one of the most socially acceptable but toxic habits. We are all humans and we all like to relax from time to time, but if you notice that your weekend routine becomes part of everyday life, you definitely need to work on this one. Just reducing alcohol intake, without any dietary changes, promotes fat burning and weight loss, better hydration, better sleep, and overall stress response.
Enjoy Outdoor Activities
Engaging in outdoor activities offers plenty of benefits for both physical and mental health. Some of the key advantages are increased vitamin D levels, improved physical health, boosted cognitive function, enhanced immune system, and many more.
Stay Hydrated
The recommendation for water intake is 30 ml per body kilo. For persons who are more engaged in physical activity or live in tropical areas, they can increase it up to 50 ml per body kilo. Your water intake is also affected by your dietary habits. If you eat a lot of fresh food that contains a higher water percentage (e.g., most fruits and vegetables contain between 80-90% water), your daily needs are reduced. On the other hand, if you eat a lot of processed foods with high sodium intake, your daily needs will be higher.
Move Your Body
Regular physical activity is essential for maintaining a healthy weight, strengthening muscles and bones, and reducing the risk of chronic diseases. Find activities you enjoy, whether it’s walking, cycling, dancing, or yoga, and aim for at least 30 minutes of exercise most days of the week.
Work/Life Balance
It is essential not to be consumed by our work tasks all the time. The number of tasks at work may not be possible to reduce, but try to find a way to be more productive and consistent, maintain good connections with your colleagues – this will increase productivity, and overall try to find alternatives in working smarter, not harder. When you don’t work, try not to be mentally in the workplace, find hobbies outside of work, engage more socially, anything that will keep your life diverse and more meaningful. People who own their personal life showed better productivity at work as well.
Replace One Cup of Coffee with Herbal Tea
To whoever is reading this, I am not sure about your caffeine intake, but definitely, most of the population will be in the group with high coffee consumption, especially in the Balkan area. Coffee has many benefits for a healthy population, but the dosage is crucial. If you are among most people who drink 3 to 5 cups per day, try to reduce one cup and replace it with some herbal teas like chamomile, rosehip, lemon balm, or any that will please your mind and body.
Connect with Others
Last but not least, making strong social connections is essential for emotional well-being. Make time for meaningful interactions with friends, family, and loved ones. Whether it’s a phone call, a coffee date, or a group activity, nurturing relationships can provide support, laughter, and a sense of belonging.
Incorporating these ten simple habits into your daily life can create the way for a healthier, more fulfilling lifestyle. By prioritizing self-care, nurturing relationships, and adopting a balanced approach to wellness, you can cultivate lasting habits that support your overall health and well-being. Remember that even minor adjustments can yield significant improvements over time. So, take the first step today towards a healthier tomorrow, and start with implementations and actions.