DAILY HABITS THAT HAVE TRANSFORMED MY LIFE

Establishing good daily habits can significantly impact your health and overall life. This posts will highlight ten daily habits that have positively influenced various aspects of my life, including physical, emotional, and mental well-being. Before we begin, it's important to note that these habits have developed gradually over the past five years; they didn't just materialize overnight. Forming habits can be challenging and requires time. Additionally, while these habits are intended to be daily, I don't pressure myself to complete them every single day, especially during busy or overwhelming periods. Occasionally, I may let some slide, and that's perfectly fine. When making lifestyle changes, the focus should be on progress rather than perfection. Generally, I strive to practice these habits at least three to five times a week, particularly during stressful times, as I find they help me remain grounded and alleviate stress. Now, let's delve into the habits.

The first daily habit is drinking a glass of water shortly after waking up. After brushing my teeth and using the bathroom, I hydrate with a glass of filtered water. This simple action has noticeably improved my morning energy levels. During sleep, we don’t consume water, which can lead to mild dehydration upon waking, resulting in increased fatigue. Scientific studies support this, and I will include relevant links in the description box. Starting the day with proper hydration is beneficial. I usually drink my water at room temperature, sometimes adding lemon, but the key is to find what works for you.

The second habit is meditating for 10 minutes each day. Initially, I was skeptical about meditation and doubted its scientific backing, but research shows it can reduce anxiety, enhance immune function, and alleviate pain. For me, the most significant benefit has been improved mental clarity and a greater sense of calm. Despite my outward appearance of calmness on YouTube, I am not naturally that way. Years of meditation have helped me reach this point, and I encourage others to give it a try. For beginners, meditation can feel overwhelming. My advice is to approach it with an open mind. The first 10 to 15 sessions can be tough, but persistence pays off. Guided meditation can also be beneficial for those starting out, as it provides direction through the process. I recommend using an app like Calm, which I find incredibly helpful, or you might also consider Headspace.

The third daily habit is taking a brisk walk outdoors. Living in Canada means that I can't always walk outside every day of the year, especially in winter. However, during the rest of the year, I prioritize outdoor walks as they greatly enhance my mood. There are studies indicating that being in nature positively affects health, and once again, details will be in the description box. For me, walking is not only a mood booster but also a way to stay active. I am not a fan of gyms and have never enjoyed them, so I incorporate walking as a form of exercise. The World Health Organization recommends approximately 150 minutes of moderate cardiovascular activity each week. I monitor my heart rate using the Samsung Health app, and my brisk walks typically fall within the moderate to vigorous range, making them valid workouts.

The fourth habit involves integrating additional exercises beyond walking. While brisk walking provides cardiovascular benefits, a balanced fitness routine should include strength training and yoga. Many women may hesitate to lift weights due to concerns about their appearance, but the World Health Organization advises that adults should engage in at least two sessions of weight training each week. Strength training is crucial as we age, since we naturally lose muscle mass and bone density over time. However, we can slow this process with consistent weight training. It’s never too early to start preserving muscle and bone health, regardless of your age. If you're new to weight training, consulting a professional is always a wise choice.

number five As a nutritionist, I make it a daily goal to incorporate green vegetables into my diet. Despite the initial challenge, I understand the immense nutritional benefits they offer. Consuming a variety of greens ensures a diverse intake of essential vitamins and minerals. For those interested, I have shared a link to a nutrient density scoring resource in the description below. For beginners, I recommend incorporating greens into smoothies as an easy and enjoyable way to develop this healthy habit.

number six Eating at least two to three servings of brightly colored fruits and vegetables every day is essential. The different colors of fruits and vegetables indicate the presence of various phytochemicals, each with different health properties. Some phytochemicals aid in cancer prevention, while others support liver function and metabolism. Therefore, consuming a variety of colorful produce is crucial for overall health.

number seven In the evenings, I make it a point to listen to relaxing music as a way to unwind. The health benefits of music are quite fascinating, with emerging scientific findings suggesting that nature sounds and soothing music can effectively reduce stress levels, particularly by lowering the cortisol hormone. I find myself drawn to calming melodies such as flutes and nature sounds like rustling leaves or the tranquil sounds of a waterfall. These choices provide the perfect backdrop for unwinding and relaxation at the end of a busy day.

number eight I make it a point to engage in new learning or reading every day. It's not just about personal enjoyment; it has numerous benefits for brain health. As we age, there's a natural decline in memory, but mental stimulation can slow down this decline. For some, like me, it's all about reading and learning new things. For others, it could be anything that keeps the brain engaged and stimulated, whether it's reading fiction and nonfiction, learning a new language, or watching educational content like Ted Ed.

Number nine I make it a priority to dedicate genuine, focused time with my loved ones daily. It's crucial to emphasize the quality of this time, as we often find ourselves physically present but mentally absent due to our constant use of electronic devices. In the past, I was guilty of this, mindlessly scrolling on my phone while in the company of my husband, mistaking it for quality time. I have since made a conscious effort to engage in meaningful conversations without distractions. Additionally, I have found that spending time with my cats and sharing cuddles with them not only brings me joy but helps in reducing stress through the release of oxytocin, also referred to as the cuddle hormone.

number ten I've made a conscious decision to avoid using my phone in the hour before bed. Prior to this, I used to be on my phone right before bed and found it very difficult to fall asleep. My brain was overly stimulated and the blue light emitted by the phone disrupted my body's natural sleep cues. Since making the change to switch off my phone or put it on flight mode an hour or an hour and a half before bed, I've noticed a significant improvement in the quality of my sleep. I hope you find this insight helpful and beneficial.