So, you want to get healthier. Great! But where to start? Should you do a cleanse? Go Paleo or vegan? Try CrossFit or join a yoga studio? Or should you hire a trainer or nutritionist? The options are endless and overwhelming. When you’re not sure what direction to go, start small. You don’t have to revamp your whole life all at once. You can embark upon the journey towards a healthier lifestyle simply by incorporating any of these 10 healthy habits into your life today. They don’t take a ton of time, but they have tremendous health returns!
- Practice conscious breathing.
When you feel anxious, you disrupt the ease and flow of your breath. You might not even notice these slight disruptions in your breathing pattern and how they affect you. But re-establishing normal breathing restores your energy and focus.
To do this, breathe in through your nose for a count of five. Hold that inhale for a moment, and when you exhale, contract all the muscles in and up the spine as you exhale for a count of five. Hold the exhale for a moment and repeat 10 times.
- Chew slower.
It’s not just what you eat that matters, it’s also how you eat it. You can eat all the healthy food you want, but if you don’t chew your food well, it can lead to indigestion, bloating and lack of nutrient absorption. The more you chew, the more saliva you produce. Saliva coats the particles of food with enzymes that break it down for better nutrient absorption.
Chewing more helps cultivate more mindful eating. You eat in a more relaxed state of mind, which aids digestion. Plus, the more slowly you eat, the less you’re likely to consume because you’re giving your body time to let you know you’re full.
- Sip warm lemon water.
Your body needs to be rehydrated first thing in the morning. But swap out the ice water and add warm lemon water to your daily routine instead. Warm lemon water quenches thirst, preps and primes your digestive system, aids in detoxification and supplies a free-radical-crushing dose of vitamin C.
Lemons may taste acidic, but they are actually alkaline forming, helping the body maintain an ideal pH balance and neutralizing free radicals to keep you feeling vivacious and looking vibrant. Lemon water benefits the enzyme functions in your body, stimulating the liver and flushing out toxins.
- Take movement breaks.
When it comes to improving your movement, it’s not just about doing your workout for an hour in the morning and checking it off the list. Your body thrives on movement. More movement all throughout the day is highly beneficial for your body and brain.
Mobility exercises help lubricate the joints to ward off stiffness, aid in circulation and help boost energy levels and increase focus and productivity. For every hour of sitting, aim for at least a few minutes of mobility drills.
- Take Off Your Shoes
One of the greatest health tools is right under your feet — literally. Earthing, or walking or standing barefoot on the ground, sounds simple enough, but how often are you actually barefoot outside? It may sound a bit hippie, but a 2012 review published in the Journal of Environmental Public Health found that research supports the touted benefits of going barefoot, which include improved mood and sleep and reduced inflammation and chronic pain.
- Dry brush your skin.
Take care of your body’s largest organ — your skin. Dry brushing is a natural technique that can reveal the beauty of your skin by sloughing off dead skin cells as it stimulates the lymphatic system. Dry brushing has also been credited with giving the skin a natural, luminous glow.
To do this, purchase a dry brush with natural bristles. Start at your feet and brush in long, sweeping motions toward your heart (avoiding the face) without applying too much pressure. Don’t dry brush for too long or too often. Try just a few minutes once a week.
- Set an intention.
When you want to break out of your comfort zone or start a new healthy habit, you must first have a strong intention to do so. As Wayne Dyer, author of “The Power of Intention,” says, “The power of intention is the power to manifest, to create, to live a life of unlimited abundance, and to attract into your life the right people at the right moments.” You can set an intention for every action in your life. Before eating, set an intention to eat mindfully. Before working out, connect to your intention. Ask yourself, “What are you aiming to achieve?”
- Apply sunscreen.
Sunscreen isn’t just for summertime. Even if you’re not hanging outdoors for a long period of time, UVA rays that cause wrinkles and premature aging can pass through window glass. Check the ingredients on your sunscreen and look for one with the mineral zinc oxide for UVA protection. If you’re going to be outside for an extended length of time (at least two hours) look for a broad-spectrum sunscreen with SPF 30 that’s sweat and water resistant.
- Express gratitude.
Western society is constantly telling us we need to be more, do more, have more and achieve more. It can be depleting and depressing. Keep your energy high and light by filtering out the noise and filling yourself up with gratitude throughout each day. There have been numerous studies regarding the positive effects a daily gratitude practice has on the mind, body and spirit.
Keep a journal in which you jot down what you’re grateful for each evening before bed or when you wake up in the morning. Try writing affirmations — positive things about yourself and your life. Or write a thank-you note to someone to say how grateful you are to have him or her in your life.