Overall health comes from an accumulation of daily rituals repeated over time. Eating one salad or completing a vigorous workout won’t change the big picture or move the needle on biometric measures or weight loss. Several small daily habits repeated consistently will compound the benefits and provide greater health over time.
Start Your Morning With These Health Boosts
- APPLY SUNSCREEN – Wear sunscreen every day, not just when you’re planning a day at the beach. Many facial moisturizers and body lotions contain sunscreen with an SPF of 15 or 30, which can help with daily exposure and work to prevent skin cancer, premature signs of aging and sunburn. Apply more sunscreen or higher SPF when you plan to be outdoors for an extended period.
- POSITIVE AFFIRMATIONS – Start your day with uplifting words. Read a few positive affirmations or make some statements about what a great day it will be. This will start you with a fresh mindset and expectations of a happy day.
- DRINK A GLASS OF COLD WATER FIRST THING IN THE MORNING AND BEFORE EVERY MEAL – Drinking water in the morning will help replenish the dehydration that occurs overnight. The body must warm up cold water as it is ingested, which burns calories. Drinking a full glass of water before meals can prevent overeating. Sufficient daily water intake lubricates joints and organs, reduces mental fog and improves skin appearance.
Sprinkle These in Anywhere in the Day
- SPEND TIME OUTDOORS. WALK BAREFOOT – Nature boosts mood and reduces depression. Aim to spend at least 10 minutes outdoors every day enjoying fresh air and natural light. Spend a few minutes walking barefoot on the earth. Not only will it help improve posture and build strength in the feet and ankles, the connection with the earth will help reduce stress and inflammation.
- MEDITATE OR PRACTICE MINDFULNESS – For a few minutes every day, take a break and meditate. Meditation can be sitting quietly with eyes closed and mind relaxed or it can be practiced as mindfulness – noticing every thought, sensation, odor, sound – and being fully present in the moment. This will provide a brain break and reset and calm the nervous system.
- TAKE A COLD SHOWER – Cold therapy can help improve circulation, boost immunity, reduce muscle soreness, increase metabolism and reduce signs of depression. Try turning the water cold at the end of your shower and staying in the cold for two to three minutes (build up to this if you’re new to cold therapy).
- GET MOVING WITH EXERCISE SNACKS– Besides intentional workouts, try to sprinkle more movement into each day. Get up from your desk every hour and walk around. When you sit on a chair, do an extra squat each time. Walk the empty jar outside to the recycling bin. Take the stairs instead of an elevator. Do 3 push-ups against the counter while you wait for your coffee. All of these little exercise snacks take a few extra seconds but cumulatively over time, they add up to real change.
Finish the Night with Optimal Health
- FLOSS YOUR TEETH – Besides removing the stuck pieces of dinner, you are helping dislodge bacteria that can get stuck in between teeth and in gums that can lead to bigger dental and health concerns such as cavities, gingivitis, inflammation and heart disease.
- READ – Spend some time winding down before bed without screens. Reading helps reduce stress, improves sleep, expands knowledge, creates better focus, improves memory and enhances vocabulary. Whether you’re reading a novel or a celebrity magazine, find something that eases your mind and helps you relax and escape into your own private world.
- PRACTICE GRATITUDE – Reflect on the day and think of at least one thing that happened that you’re grateful for (or something in general that you’re thankful for). It can be people, experiences or even creature comforts like air conditioning. The more you practice gratitude, the more you will realize just how much you have to be thankful for.
