wellness practices
Daily habits make a big impact when it comes to our overall well-being. As a part of our September mind, body, spirit wholeness challenge, we'll explore several habits that may help support you live well. From getting a full night's sleep to reducing screen time before bed, these habits are small changes that can lead to big improvements in your life.
8+ Hours of Sleep/Night
One of the most crucial habits for maintaining good health is getting enough sleep. The recommended amount of sleep for adults is 7-9 hours per night, with most people benefiting from the full 8 hours. During sleep, your body undergoes crucial restorative processes, including muscle repair, memory consolidation, and hormone regulation. Prioritizing sleep can boost your mood, enhance cognitive function, and improve your immune system, ultimately leading to a healthier and happier life.
Get Sunlight First Thing in the Morning
Exposure to natural light is essential for regulating our circadian rhythms and maintaining a healthy sleep-wake cycle. Spending time outdoors in the morning can help reset your internal clock, leading to better sleep quality and overall well-being. Additionally, sunlight provides a natural source of vitamin D, which plays a vital role in bone health and immune function.
Drink Half Your Body Weight in Ounces of Water Daily
Proper hydration is fundamental to good health. Water is essential for digestion, circulation, temperature regulation, and the transportation of nutrients throughout the body. By drinking half your body weight in ounces of water daily, you can support your body functions optimally, and you may notice improvements in your energy levels, skin health, and overall vitality. If you’re sweating or exercising, you likely need more water and consider supplementing with electrolytes.
Sweat Daily
Engaging in regular physical activity that causes you to break a sweat has numerous benefits. Exercise can improve cardiovascular health, reduce the risk of chronic diseases, boost mood, and increase energy levels. Whether you prefer jogging, swimming, or practicing yoga, finding an activity you enjoy can make it easier to incorporate into your daily routine. We vote for yoga.
Walk - Aim for 10,000 Steps/Day
Walking is a simple yet effective way to improve your health. Aim for 10,000 steps a day, which can help maintain a healthy weight, improve cardiovascular fitness, and reduce the risk of chronic illnesses. Walking also provides mental health benefits, as it's an excellent way to clear your mind and reduce stress.
Eat Whole Foods
A diet rich in whole foods supports your health and fuels your body. Check out this article from Dr. Mark Hyman on eating whole foods and an important list of what to avoid: https://drhyman.com/blog/2018/03/30/what-not-to-eat/
Limit Sugar Intake
Excessive sugar consumption is linked to a variety of health issues, including obesity, diabetes, and heart disease. Reducing your sugar intake can lead to better blood sugar control, improved energy levels, and a reduced risk of developing chronic health problems. Opt for natural sweeteners like honey or maple syrup and be mindful of hidden sugars in processed foods.
Skip the Second Glass of Wine ;)
Skipping the second drink or choosing non-alcoholic alternatives can help protect your health and help you wake up feeling refreshed the next day.
Reduce Screen Time Before Bed
The blue light emitted by screens can interfere with your body's production of melatonin, a hormone crucial for sleep. To improve your sleep quality, make an effort to reduce screen time before bedtime. Opt for relaxing activities like reading a book, taking a warm bath, or practicing relaxation techniques to help you unwind and prepare for a restful night's sleep.
Incorporating these small changes into your daily life can have a profound impact on your physical and mental well-being. From getting enough sleep and staying hydrated to enjoying the outdoors and eating nutritious foods, these habits are the building blocks of a healthier, happier you.