For most people, success means three things: a good career, a healthy body, and great relationships. But as time goes by, you’ll probably find that balancing these three things can be frustratingly hard. Oftentimes, the one we sacrifice the most is our health – all for the sake of furthering our careers while balancing our personal life.
In time, you’ll find that sacrificing your health will lead to more consequences as you age. Not only will you be more likely to take maintenance medicines as you grow old, but you’ll be having a hard time staying as productive as you were before.
If you’re really determined to turn your life around, one of the best ways to have a healthier lifestyle is to start with the fundamentals. And oftentimes, these fundamentals are overlooked whenever people are searching for ways on how to live a healthier life.
Developing these healthy habits is a fool-proof way to a healthier lifestyle. We know that old habits die hard, but developing a consistent regimen that will take a few minutes of your day will definitely benefit you more than running a marathon twice a year (assuming you don’t train before that).
Here are 12 scientifically proven habits that we highly recommend that you follow in your daily routine.
Never skip breakfast
Breakfast is often dubbed as ‘the most important meal of the day’, or that you should ‘eat like a king’ during this time. You may roll your eyes at these popular sayings, but they’re actually true.
Eating breakfast may seem like a no-brainer, but a lot of people actually find it more convenient to skip breakfast and eat a hearty brunch instead. In fact, one-quarter of the American population was found to regularly skip breakfast,[1] and for a number of reasons: running late for work, dieting, or simply because they don’t feel hungry so early in the morning.
Although skipping breakfast may work for some people (i.e. intermittent fasting), the general consensus among nutritionists is that eating breakfast has too many benefits to ignore.
First off, people who regularly eat breakfast are less likely to be overweight, which can be attributed to the even distribution of energy throughout the day.[2] When you’ve managed to satiate yourself first thing in the morning, you are less likely to crave more food than you need later in the day just to make up for the energy you’ve exhausted.
Eating breakfast will also kickstart your metabolism at the start of the day. In one study, it was found that consuming breakfast foods with high fiber and limited carbohydrates greatly improved metabolic health.[3]
Most importantly, you will experience higher energy levels as compared to skipping breakfast, as your body won’t experience an energy deficit.[4]
Stay hydrated
Staying well-hydrated is crucial to every living cell in our body. This is because cells require water to carry out the functions that sustain its life, such as transporting nutrients, removing impurities, and maintaining cellular structure.
Unfortunately, most adults do not hydrate themselves regularly. We’ve been told that you should drink 8 glasses of water a day, but recent studies have shown that this isn’t necessarily true. Instead, nutritionists recommend following these simple hydration habits that will make you feel healthier.[5]
- Drink water right after waking up. When you’ve gone 6-7 hours of sleeping without drinking water, your body will definitely be in a dehydrated state (even though you won’t feel it at first). Before eating or drinking anything else, drink a full glass of water to replenish your cells. You’ll find yourself feeling more energized and alert after this!
- Infuse your water with fruits. It’s understandable that some people may find it hard to drink just plain water. If you’re one of those people, we suggest infusing your water with lemons, cucumbers, or even strawberries – not only will it improve the taste of your water, but you’ll have the added benefit of the antioxidants present in these fruits. This is a much better way to stay hydrated than relying on sugary drinks!
- Track your water consumption. While the body has its own way of saying that it needs water (the feeling of thirst), it can be easy to neglect these signals when we’re preoccupied with a lot in our plate. Tracking your water consumption will help you stay mindful of your water intake.
Take good care of your teeth
Brushing your teeth everyday sometimes isn’t just enough. Paying close attention to your dental health will not just lead to a better-looking set of pearly whites, but it will also prevent life-threatening diseases from developing in your body.
This is because the gums are closely connected to your brain, heart, lungs, and the digestive tract. In fact, gum health has been linked to various diseases and conditions, such as cardiovascular diseases, pneumonia, birth complications, and endocarditis. [6]
Aside from brushing your teeth after every meal, it is recommended that you floss as well to clean out any gunk that was left behind. This will prevent any bacterial infections that are born out of a rotting crumb that was left behind.
Have a short daily exercise routine
Regularly exercising is one of the best things you can do to your body. No matter how busy your schedule is, you should find a way to squeeze at least a 30-minute exercise routine because its too beneficial to be ignored.
First, exercise can make you feel happier in general. It can help relieve stress, anxiety, and feelings of depression, thanks to the increase of endorphins that is stimulated by intense physical activity.[7] In one study, 26 healthy men and women who exercised regularly were found to be less happier when they stopped exercising for two weeks.[8]
Exercise also helps you lose weight faster, as it boosts your metabolism, helping you lose more calories when you’re on a diet. [10] This is because when you’re dieting, you’re putting yourself through a caloric deficit which triggers the body to slow down your metabolism. Thus, exercise is needed to balance out this effect.
Exercising your muscles regularly will also prevent muscle deterioration as you get older.[9]
You don’t necessarily have to go through strenuous training to achieve these results. Even a simple 30-minute brisk walk routine done 5 days a week will help maintain a healthy metabolic rate. You can also choose to walk to work (if it’s not too far) instead of driving. This will save you lots of gas money, too!
Take breaks from the internet
Nowadays, most people have become dependent on the internet. You can do almost everything with your gadgets – interacting with friends, searching for the perfect cookie recipe, or watching your favorite movies.
It’s understandable that it’s hard to completely disconnect from the internet, but a short 2-hour daily break from the internet is enough to improve your overall wellness.
Giving yourself a daily break from the internet will help increase your mental wellbeing. Additionally, you’ll have better sleep quality when you cut off blue light, which is emitted from phones, laptops, monitors, and televisions. According to one study, people who read an e-book fell asleep significantly slower than those who read on paperback, as artificial light exposure at night disrupted the body’s natural circadian rhythm. [11]
Limiting your gadget use can also boost your productivity, as excessive smartphone use is linked to shorter attention spans. [12]
Immerse yourself in a new hobby
Hobbies are a great way to let off steam by giving yourself an avenue to express yourself.
The wonder of learning something new will be a refreshing break from your monotonous daily routine at work and school. It allows you to explore your capabilities, making you feel accomplished with every progress that you’ve made.
Plus, having a hobby will give you a chance to create new bonds with people who have similar interests.
Once you finally feel like you’ve achieved something in your hobby, it’s a great confidence booster and gives you something to be proud of. It’ll also reduce wasted time and bad habit formations in your daily routine.
Some examples of hobbies you can start with include baking, woodworking, painting, reading, and gardening.
Quit smoking
For the habitual smokers, now is the best time to stop smoking if you’re waiting for a sign.
There’s a reason why warnings are explicitly placed on cigarette boxes. Cigarettes cannot offer anything beneficial for you, aside from its short-term relaxing effects.
Here are scientifically backed reasons why you should quit smoking[14]:
- It decreases your lifespan. There is a popular saying going around which claims that smoking one cigarette decreases your lifespan by 11 minutes. Although this is just a crude calculation, this was actually based on a study which used data on smoker’s mortality rates collected over the span of 40 years.[13]
- It ruins your sense of taste and smell.
- It can cause wrinkles, stained teeth, and dull skin.
- It can increase the risk of developing cardiovascular diseases.
- Plus, your loved ones will also face the consequences of secondhand smoking if you smoke cigarettes around them.
Kicking this deadly habit is hard, but don’t be discouraged. Let the people around you know that you’re quitting and find a support system who will keep you in check throughout the process. It’s also a great idea to bond with other people who are also interested in quitting.
But if your cigarette addiction is extreme, it’s better to consult with a professional who can recommend a plan that will safely help your recover from nicotine addiction.
Develop a regular sleep schedule
Sleep is a crucial activity that many people take for granted. Throughout the entire day, your sleeping is the only time your body can repair tired and dead cells, which includes the ones that reside in your brain.
When you’re constantly sleep deprived, your mental and physical abilities will be limited. Getting less than the recommended hours of sleep can lead to fatigue, irritability, and the inability to concentrate. This effectively reduces the quality of your life, affecting both your productivity and relationships.
Not getting enough sleep can also lead to long-term health problems, such as a higher risk of heart disease and diabetes, faster aging, hormonal imbalances, and other life-threatening diseases.[15]
To ensure having enough shut eye every night, you can start by training your body with a fixed sleep schedule. Ideally, your sleep schedule should be within a time window wherein you have nothing left to do for the day. By training your body to sleep and wake at the same time, your circadian rhythm will release your sleeping hormones at exactly the right time when you want to sleep. This will help you sleep faster than if your sleep schedule is inconsistent, which often leads to a confused circadian rhythm.[16]
Meditate
Meditation is a great way to maintain a sound mind. It is a practice wherein a person will focus on a particular thought or object for an extended period of time. By doing so, you can increase self-awareness and mindfulness to your surroundings.
One of the biggest benefits of meditation is its ability to reduce stress. One mediation technique called “mindful meditation” was found to have decreased cortisol (the stress hormone) levels among those who participated in the 8-week program.[17]
Meditation can also help boost emotional health, as it helps you keep in tune with your mental state. In one review, it was found that there were lower levels of depression among the 3600 participants of 8-week mindfulness meditation programs. [18]
You can start by doing 5 to 10-minute meditation routines. First, you need to make sure you’re in a comfortable and quiet environment as to avoid any distractions. Then, set a time limit depending on how long you want to meditate. Clear your thoughts and focus on one thing and close your eyes while deeply inhaling and exhaling – make sure to pay attention to the sensation of the air going in and out of your lungs. You’ll probably find yourself wandering in your own little mindscape, which is perfectly fine. Do this until your time runs out.
Practice meal planning and keep a food diary
To make sure you’re eating right, it’s always best to keep track of what you’re eating. Being mindful of what you eat might seem easy, but oftentimes people will forget that they’ve already eaten more than what they’re supposed to.
Keeping a food diary will help you discover more about your eating habits: your cravings, your tastes, and if you’re hitting your calorie and macronutrient goals. This will help you determine what are the necessary adjustments you have to make that is appropriate for your needs. Plus, it will help you stay focused on hitting your dietary goals.
This also goes together with meal planning, a routine that will give you full control of your diet. By planning your meals, you’ll be able to eat precisely what you only need. Without meal planning, you’ll be tempted to eat according to your cravings, which can often be too much for your body’s needs.
Conclusion
Living healthy means dedicating yourself to a lifestyle geared towards both a sound mind and body.
You don’t need any fancy equipment or expensive diets to have a healthier life, because something as simple as forming these good habits will make your health better off in the long run.
You’ll find that changing to a healthier lifestyle may be hard at first. After all, old habits die hard. But once you get over that short struggle, you’ll get used to these healthy habits, and they’ll just be another part of your day in no time.
References
[1] Buckner, S. L., Loprinzi, P. D., & Loenneke, J. P. (2016). Why don’t more people eat breakfast? A biological perspective. The American journal of clinical nutrition, 103(6), 1555–1556. https://doi.org/10.3945/ajcn.116.132837
[2] Buckner, S. L., Loprinzi, P. D., & Loenneke, J. P. (2016). Why don’t more people eat breakfast? A biological perspective. The American journal of clinical nutrition, 103(6), 1555–1556. https://doi.org/10.3945/ajcn.116.132837
[3] Maki, K. C., Phillips-Eakley, A. K., & Smith, K. N. (2016). The Effects of Breakfast Consumption and Composition on Metabolic Wellness with a Focus on Carbohydrate Metabolism. Advances in Nutrition: An International Review Journal, 7(3), 613S–621S. doi:10.3945/an.115.010314
[4] Harvard Medical School. (n.d.) 4 ways to boost your energy naturally with breakfast. Harvard Health Publishing. Retrieved from https://www.health.harvard.edu/staying-healthy/4-ways-to-boost-your-energy-naturally-with-breakfast
[5] Make Healthy Hydration A Habit. (n.d.) FeedYourPotential365. Retrieved from https://www.fyp365.com/make-healthy-hydration-a-habit/
[6] Oral health: A window to your overall health. (n.d.) Mayo Clinic. Retrieved from https://www.mayoclinic.org/healthy-lifestyle/adult-health/in-depth/dental/art-20047475
[7] Anderson, E., & Shivakumar, G. (2013). Effects of exercise and physical activity on anxiety. Frontiers in psychiatry, 4, 27. https://doi.org/10.3389/fpsyt.2013.00027
[8] Poole, L., Hamer, M., Wawrzyniak, A. J., & Steptoe, A. (2011). The effects of exercise withdrawal on mood and inflammatory cytokine responses in humans. Stress (Amsterdam, Netherlands), 14(4), 439–447. https://doi.org/10.3109/10253890.2011.557109
[9] Anton, S. D., Hida, A., Mankowski, R., Layne, A., Solberg, L. M., Mainous, A. G., & Buford, T. (2018). Nutrition and Exercise in Sarcopenia. Current protein & peptide science, 19(7), 649–667. https://doi.org/10.2174/1389203717666161227144349
[10] Gim, M. N., & Choi, J. H. (2016). The effects of weekly exercise time on VO2max and resting metabolic rate in normal adults. Journal of physical therapy science, 28(4), 1359–1363. https://doi.org/10.1589/jpts.28.1359
[11] Chang, A.-M., Aeschbach, D., Duffy, J. F., & Czeisler, C. A. (2014). Evening use of light-emitting eReaders negatively affects sleep, circadian timing, and next-morning alertness. Proceedings of the National Academy of Sciences, 112(4), 1232–1237. doi:10.1073/pnas.1418490112
[12] Mendoza, J. S., Pody, B. C., Lee, S., Kim, M., & McDonough, I. M. (2018). The effect of cellphones on attention and learning: The influences of time, distraction, and nomophobia. Computers in Human Behavior, 86, 52–60. doi:10.1016/j.chb.2018.04.027
[13] Shaw, M., Mitchell, R., & Dorling, D. (2000). Time for a smoke? One cigarette reduces your life by 11 minutes. BMJ (Clinical research ed.), 320(7226), 53.
[14] Why Should I Quit Smoking? (2019) Cleveland Clinic. Retrieved from https://my.clevelandclinic.org/health/articles/11870-why-should-i-quit-smoking
[15] Watson, S. (2020, May 15). 11 Effects of Sleep Deprivation on Your Body. Retrieved July 19, 2020, from https://www.healthline.com/health/sleep-deprivation/effects-on-body
[16] Holmer, B. (2019, October 31). Body Clock: Timing Exercise for Sleep and Circadian Health. Retrieved July 19, 2020, from https://medium.com/@bradyholmer/body-clock-timing-exercise-for-sleep-and-circadian-health-17266eb62ad3
[17] Rosenkranz, M. A., Davidson, R. J., MacCoon, D. G., Sheridan, J. F., Kalin, N. H., & Lutz, A. (2013). A comparison of mindfulness-based stress reduction and an active control in modulation of neurogenic inflammation. Brain, Behavior, and Immunity, 27, 174–184. doi:10.1016/j.bbi.2012.10.013
[18] Goyal, M., Singh, S., Sibinga, E. M., Gould, N. F., Rowland-Seymour, A., Sharma, R., Berger, Z., Sleicher, D., Maron, D. D., Shihab, H. M., Ranasinghe, P. D., Linn, S., Saha, S., Bass, E. B., & Haythornthwaite, J. A. (2014). Meditation programs for psychological stress and well-being: a systematic review and meta-analysis. JAMA internal medicine, 174(3), 357–368. https://doi.org/10.1001/jamainternmed.2013.13018
