In the crazy, non-stop world we live in, it's super important to take care of ourselves and prioritise healthy lifestyle habits, which are essential for improving our quality of life.
But don't worry, you don't have to make huge changes all at once!
Just start with these 10 easy habits that have totally transformed my life. Trust me, they'll make you feel like a million bucks!
These 10 healthy lifestyle habits are not ranked in any particular order, so feel free to start with whichever one resonates with you the most and gradually incorporate the others into your routine. The key is to be consistent and make small, sustainable changes that will have a big impact over time.
I always include one to two portions of either plant based or animal protein with every meal.
Eating protein at every meal is important for several reasons:
Muscle growth and repair
Protein is essential for building and repairing muscles. When we engage in physical activities or exercise, our muscles undergo wear and tear. Protein provides the necessary amino acids (building blocks) to repair and rebuild these muscles, helping them grow stronger and recover faster.
Satiety and weight management
Protein takes longer to digest compared to carbohydrates and fats. This means that including protein in our meals helps us feel fuller for longer, reducing the chances of overeating or snacking on unhealthy foods. This can be beneficial for weight management and maintaining a healthy body composition.
Energy and metabolism
Protein plays a role in providing energy to our body. While carbohydrates are the primary source of energy, protein can be used as an alternative when carbohydrates are limited. Additionally, protein has a higher thermic effect, meaning it requires more energy to digest and metabolise compared to fats and carbohydrates. This can slightly boost our metabolism, aiding in weight management.
Nutrient absorption
Protein helps in the absorption of essential nutrients like iron, calcium, and zinc. These nutrients are crucial for various bodily functions, including the formation of red blood cells, strong bones, and a healthy immune system. By including protein in our meals, we enhance the absorption and utilisation of these essential nutrients.
Blood sugar control
Protein can help regulate blood sugar levels. Consuming protein along with carbohydrates slows down the digestion and absorption of sugars, preventing rapid spikes in blood sugar levels. This can be particularly beneficial for individuals with diabetes or those looking to manage their blood sugar levels.
Yeah, yeah, we've all heard it before. But seriously, adding veggies and some fruit to your plate can do wonders for your body. Plus, you'll feel like a fancy gourmet chef when you whip up a delicious salad.
I love my fruit and veggies and take great pleasure in filling a significant portion of my plate with these nutritious foods.
Eating vegetables or fruits with every meal is a simple and effective way to enhance your diet and improve your overall health for several reasons:
Nutrient-rich
Vegetables and fruits are packed with essential vitamins, minerals, and antioxidants necessary for various bodily functions and vital for maintaining good health.
Disease prevention
Regular consumption of vegetables and fruits has been linked to a reduced risk of chronic diseases such as heart disease, stroke, certain types of cancer, and obesity. The high content of antioxidants in these foods helps protect against cellular damage and inflammation, which are underlying factors in many diseases.
Fibre intake
Vegetables and fruits are excellent sources of dietary fibre, which aids in digestion, prevents constipation, and promotes a healthy gut. Fibre also helps regulate blood sugar levels, lowers cholesterol, and promotes a feeling of fullness, which can aid in weight management.
Hydration
Many fruits and vegetables have high water content, which contributes to hydration. Staying hydrated is essential for overall health, as it supports various bodily functions, including digestion, circulation, and temperature regulation.
Weight management
Including vegetables and fruits in every meal can help with weight management. They are low in calories and high in fibre, which can help control appetite and prevent overeating. Additionally, their high water content can contribute to a feeling of fullness, reducing the likelihood of consuming calorie-dense foods.
Improved digestion
The fibre content in vegetables and fruits promotes healthy digestion by adding bulk to the stool and preventing constipation. This can help maintain regular bowel movements and prevent digestive issues such as bloating and discomfort.
Overall well-being
Consuming a variety of vegetables and fruits ensures a diverse intake of nutrients, which supports overall well-being. These foods provide energy, promote healthy skin, boost the immune system, and contribute to optimal organ function.
Get moving! No, I'm not talking about running a marathon (unless you're into that). Just start walking and get those endorphins flowing. You'll feel like a superhero, I promise.
I really enjoy going on my daily walks. It's a special time for me to be alone and think about things. I can relax, make plans, and think about what I want to do in the future.
Walking may seem like a simple exercise, but let me tell you, it can seriously level up the quality of your life. Here's how:
Physical health
Walking is a low-impact exercise that helps improve cardiovascular health, strengthen muscles, and maintain a healthy weight. It can also lower the risk of chronic diseases such as heart disease, diabetes, and certain types of cancer.
Mental health
Walking releases endorphins, which are natural mood boosters. It can help reduce symptoms of depression, anxiety, and stress. Walking outdoors also exposes you to fresh air and nature, which can have a calming effect on the mind.
Weight management
Walking regularly can help burn calories and maintain a healthy weight. It is a simple and accessible form of exercise that you can incorporate into your daily routine.
Bone health
Walking is a weight-bearing exercise that helps strengthen bones and reduce the risk of osteoporosis. It can also improve balance and coordination, reducing the risk of falls and fractures.
Improved digestion
Walking stimulates the digestive system and can help regulate bowel movements. It can also reduce bloating and improve overall gut health.
Increased energy levels
Regular walking can boost energy levels by improving circulation and oxygen flow throughout the body. It can also enhance the quality of sleep, leading to increased daytime energy.
Social interaction
Walking can be a social activity, allowing you to connect with friends, family, or neighbours. It provides an opportunity for conversation and companionship, contributing to overall well-being.
Longevity
Studies have shown that regular walking can increase life expectancy. It is a sustainable form of exercise that can be maintained throughout life, promoting overall health and longevity.
Overall, walking daily is a simple yet effective way to improve physical and mental well-being. It is a low-cost and accessible form of exercise that people of all ages and fitness levels can enjoy.
I like doing a mix of calisthenics exercises and weightlifting at the gym to add variety to my workouts. However, I particularly enjoy the unique challenges of utilising my body weight during calisthenics exercises.
Resistance training 2 to 4 times per week is important for several reasons:
Muscle strength and endurance
Resistance training helps to increase muscle strength and endurance. By regularly challenging your muscles with resistance exercises, you can gradually increase the load and intensity, leading to stronger and more resilient muscles.
Bone health
Resistance training is known to improve bone density and reduce the risk of osteoporosis. The stress placed on the bones during resistance exercises stimulates the production of new bone tissue, making them stronger and less prone to fractures.
Metabolism and weight management
Resistance training helps to increase muscle mass, which in turn boosts your metabolism. Muscles are metabolically active tissues, meaning they burn more calories at rest compared to fat. Regular resistance training can help you maintain a healthy weight or even lose weight more effectively.
Injury prevention
Strong muscles provide better support and stability to your joints, reducing the risk of injuries. Resistance training helps to strengthen the muscles around your joints, improving their function and reducing the likelihood of strains, sprains, and other injuries.
Functional fitness
Resistance training improves your ability to perform daily activities and tasks with ease. It enhances your overall strength, balance, and coordination, making it easier to carry groceries, climb stairs, or engage in recreational activities.
Mental health benefits
Engaging in regular resistance training has been shown to have positive effects on mental health. It can help reduce symptoms of anxiety and depression, improve mood, and boost self-esteem and body image.
It is important to note that if you're new to resistance training, it's best to seek guidance from a qualified fitness professional to ensure proper form, technique, and progression.
Getting enough shut-eye is crucial for your body to recharge and repair. That's why I try to get at least seven hours of sleep each night. Eight would be ideal, but it doesn't always happen. After a good night's sleep, I generally feel refreshed and alert and have plenty of energy throughout the day.
Getting 7-8 hours of sleep per night is vital for several reasons:
Rest and recovery
Sleep allows your body to repair and rejuvenate itself. It helps heal tissues, boost the immune system, and balance hormone levels.
Clear thinking
Sleep is crucial for optimal brain function. It helps with memory, attention, concentration, and problem-solving skills. Good sleep improves learning and overall mental performance.
Physical performance
Sleep is essential for athletic performance and physical recovery. It replenishes energy, repairs muscles, and improves coordination and reaction time. Not enough sleep can lead to decreased performance and higher injury risk.
Mood and emotions
Lack of sleep can negatively affect your mood, making you more irritable, anxious, or even depressed. Sufficient sleep helps regulate emotions and promotes a more positive mental state.
Overall health
Chronic sleep deprivation is linked to health problems like obesity, diabetes, heart disease, and weakened immune function. Getting enough sleep is crucial for maintaining good health and reducing the risk of these conditions.
Safety
Lack of sleep impairs judgment, reaction time, and decision-making, increasing the risk of accidents. Getting sufficient sleep ensures personal safety and the safety of others.
To prioritise sleep, try to establish an ideal sleep schedule, create a comfortable sleep environment, and practice relaxation techniques to promote quality sleep.
To make staying hydrated more enjoyable, I like to mix things up by drinking a combination of still water, sparkling mineral water, and herbal teas. This way, I can meet my daily fluid intake while enjoying different flavours and textures.
Drinking water when you wake up and throughout the day is important for several reasons:
Water keeps you hydrated
Our bodies are mostly made up of water, and staying hydrated is essential for our overall health. Drinking water helps balance our bodily fluids, which is necessary for digestion, circulation, and regulating body temperature.
Water gives you energy and helps you think clearly
When you're dehydrated, you can feel tired, have trouble focusing, and your brain may not work as well. By drinking water in the morning and throughout the day, you can replenish the fluids your body loses while you sleep and stay hydrated, which can help improve your energy levels and mental sharpness.
Water helps with digestion and metabolism
Drinking water in the morning can help wake up your digestive system and get your metabolism going. It helps your body break down food, absorb nutrients, and eliminate waste. Being properly hydrated also prevents constipation and enables you to have regular bowel movements.
Water helps your body get rid of toxins
Water is important for your kidneys, which filter waste and toxins from your body. Drinking enough water can help flush out these toxins and support your body's natural detoxification process.
Water is good for your skin
Staying hydrated is important for healthy and glowing skin. Drinking water moisturises your skin from the inside, improves its elasticity, and helps eliminate toxins that can cause skin problems like acne.
Water can help with weight management
Drinking water can help with weight loss and maintaining a healthy weight. It makes you feel full, so you're less likely to overeat, and it can boost your metabolism. Also, sometimes we mistake thirst for hunger, so drinking water can help prevent unnecessary snacking.
For me, eating until I feel satisfied means eating until I am happy with the amount of food I've had. When I'm content, I don't feel the urge to eat more than necessary. This is one of the reasons why I have always been able to maintain a healthy body weight.
Here are a few reasons why eating until you're satisfied is better than eating until you're stuffed:
Helps to maintain a healthy weight
Eating until satisfied helps to maintain a healthy weight. When we eat until we are stuffed, we often consume more calories than our body needs, leading to weight gain over time. On the other hand, eating until satisfied allows us to listen to our body's hunger and fullness cues, helping us to eat the appropriate amount of food for our energy needs.
Better digestion
Eating until satisfied promotes better digestion. When we overeat and stuff ourselves, our digestive system becomes overloaded, leading to discomfort, bloating, and indigestion. Eating until satisfied allows our digestive system to work more efficiently, leading to better digestion and absorption of nutrients.
Prevent feelings of guilt and regret
Eating until satisfied helps to prevent feelings of guilt and regret. When we overeat and stuff ourselves, we often feel guilty and regretful afterwards, which can negatively impact our mental well-being. Eating until satisfied allows us to enjoy our meals without the negative emotions associated with overeating.
A better eating experience
Eating until satisfied allows us to have a more mindful and enjoyable eating experience. When we eat until stuffed, we often rush through our meals and don't fully appreciate the taste and texture of the food. Eating until satisfied allows us to slow down, savour each bite, and truly enjoy the eating experience.
In conclusion, eating until satisfied, rather than stuffed, is important for maintaining a healthy weight, promoting better digestion, preventing feelings of guilt and regret, and having a more mindful and enjoyable eating experience.
Making your own meals promotes a healthier lifestyle. I wish I had learned this skill earlier. I may not be a great cook, but I can make various simple meals that make eating more enjoyable.
By taking control of your meals, you can prioritise your health, make conscious choices, and enjoy the benefits of homemade food. It is a rewarding and empowering practice that can positively impact your overall well-being.
Here are some reasons why learning this essential life skill is important for a healthier life:
Healthier ingredients
When you make your own meals, you have control over the ingredients you use. You can choose fresh, whole foods and avoid processed and unhealthy ingredients like excessive salt, sugar, and unhealthy fats. This allows you to make healthier choices and control portion sizes, leading to a more balanced and nutritious diet.
Customisation
Making your own meals allows you to tailor them to your specific dietary needs and preferences. Whether you have allergies, dietary restrictions, or simply prefer certain flavours, cooking at home allows you to customise your meals accordingly. This can help you maintain a healthier and more enjoyable eating routine.
Cost-effective
Eating out or ordering takeout can be expensive, especially in the long run. Making your own meals is generally more cost-effective as you can buy ingredients in bulk, plan your meals in advance, and avoid unnecessary expenses. Additionally, leftovers from homemade meals can be used for future meals, reducing food waste and saving money.
Skill development
Cooking is a valuable life skill that can be developed and improved over time. You can enhance your culinary skills, experiment with new recipes, and become more confident in the kitchen by making your own meals. This can lead to a greater sense of accomplishment and enjoyment in preparing your own meals.
Bonding and socialising
Making your own meals can be a shared activity with family, friends, or partners. It provides an opportunity to bond, spend quality time together, and create lasting memories. Additionally, inviting others over for a home-cooked meal can be a way to socialise and strengthen relationships.
Mindful eating
Making your own meals encourages mindful eating. When you prepare your own food, you are more likely to know the ingredients, cooking methods, and portion sizes. This mindfulness can help you make healthier choices, listen to your body's hunger and fullness cues, and develop a healthier relationship with food.
In a world filled with screens, taking a break from technology is important. Put down your phone, step away from the computer, and go enjoy the great outdoors and get some sunshine. Trust me, nature can be way more entertaining than social media.
I enjoy spending time outdoors, particularly on sunny autumn and spring days when the temperature is just right. During summer, however, I make sure to limit my exposure to the midday sun.
Getting some sunshine is important because it has several benefits for our health and well-being. Here's why:
Vitamin D
Sunlight helps our bodies make vitamin D, which is important for strong bones, teeth, and a healthy immune system. It also helps regulate our mood and reduces the risk of certain diseases.
Mood booster
Sunlight makes us feel happy! It triggers the release of a hormone called serotonin, which helps improve our mood and makes us feel good. It can also help with conditions like depression and anxiety.
Better sleep
Sunlight helps regulate our internal clock, which controls when we feel awake and sleepy. By getting sunlight during the day, we can sleep better at night.
Improved thinking
Sunlight has been linked to better brain function. It can help us think more clearly, remember things better, and perform tasks more effectively.
Stronger immune system
Sunlight boosts our immune system, which helps us fight off illnesses and infections. It helps our body produce more white blood cells, which are important for a strong immune response.
Remember, while sunlight is beneficial, protecting our skin from too much sun exposure is also important.
Humans are social creatures, so don't forget to nurture your relationships. I'm always determined to fill my life with positive, vibrant individuals who prioritise their well-being and lead active lifestyles. Their presence fills me with inspiration, joy, encouragement, and a strong motivation to continuously improve and become the best version of myself.
Here's why it's essential to surround yourself with positive, active people:
Positive energy
Positive people radiate positive energy, which can uplift your mood and outlook on life. Being around positive individuals can help you maintain a positive mindset and attitude, making it easier to overcome challenges and stay motivated.
Motivation and inspiration
Active people are often driven and motivated to achieve their goals. Being around such individuals can inspire and motivate you to pursue your own goals and aspirations. Their enthusiasm and determination can rub off on you, pushing you to work harder and strive for success.
Support system
Positive and active people can provide a strong support system. They can offer guidance, advice, and encouragement when you face obstacles or setbacks. A network of supportive individuals can help you navigate difficult times and provide a sense of belonging and camaraderie.
Personal growth
Surrounding yourself with positive and active people can contribute to your personal growth. They can challenge you to step out of your comfort zone, try new things, and push your limits. Interacting with individuals with a growth mindset can help you develop new skills, broaden your horizons, and expand your knowledge.
Health and well-being
Active people often prioritise their physical and mental well-being. Being around them can encourage you to adopt a healthier lifestyle, engage in physical activities, and take care of your overall well-being. Their healthy lifestyle habits and routines can influence your own choices, leading to improved health and vitality.
Overall, surrounding yourself with positive and active people can have a profound impact on your mindset, motivation, personal growth, and overall well-being. It can create a supportive environment that fosters positivity, inspiration, and success.
So there you have it, my top 10 healthy lifestyle habits that have made a world of difference for me. Give 'em a try and see how they transform your life, too.
Cheers to a happy, healthy you!