The importance of healthy habits
Overall wellness and health are achieved by maintaining healthy habits.
Whether you are trying to improve your physical shape, manage stress, or boost your mental health, you will need to work on your daily habits if you want to improve your well-being.
In this article, we will review how to form and maintain habits, as well as easy habits and best ways to stay healthy with no effort.
DISGRESS
Before talking about the habits themselves, let’s talk about habit-forming. Adopting new habits is a gradual action until it becomes automatic. It's important to be patient and consistent in your efforts, as it can take several weeks or even months for a new habit to become fully ingrained.
The Habit Loop is a framework developed by Charles Duhigg in his book "The Power of Habit" that can help us to build healthy habits and be able to sustain them with no effort. This framework describes the process of building habits as a loop made of a cue, a routine, and a reward.
Here's how to build a habit using “the habit loop”:
1. Identify the cue
The first step in building a habit is to identify the cue that triggers the behavior you want to create. The cue can be a specific time of day, a particular location, or an emotional state.
2. Establish the routine
Once you have identified the cue, establish the routine or behavior you want to make a habit. The routine should be a simple, specific action that you can perform consistently.
3. Provide a reward
Finally, provide a reward or positive reinforcement for completing the routine. The reward should be something that you enjoy and that reinforces the behavior you want to make a habit.
6 easy habits and best ways to stay healthy
Staying healthy is an essential aspect of leading a fulfilling and happy life. However, with so much information available on health and wellness, it can be challenging to determine the best way to achieve optimal health. From exercise and nutrition to sleep, stress management, and self-care, we have covered 6 easy habits and best ways to stay healthy. By incorporating these healthy habits into your daily routine, you'll be on your way to feeling better, looking better, and living a happier, healthier life.
So let's dive in the top 6 easy habits and best ways to stay healthy:
Drink at least 8 glasses of water a day
Staying hydrated is essential for good health. Drinking plenty of water can help you maintain a healthy weight, improve your digestion, and keep a fresh and healthy skin.
The amount of water you should drink each day varies depending on your age, gender, level of physical activity, climate, etc. Some people may need to drink more water, for example if they exercise a lot or live in a hot area. However, the general recommendation is to drink at least 8 glasses of water a day (more or less 2 litres).
It is important to keep in mind that thirst is not always an indicator of the need of water. It's important to drink water regularly throughout the day, even if you're not thirsty, to ensure you are hydrated.
⚠️ Remember that drinks, such as infusions, and natural juices can contribute to your total “water” intake.
Here's how you can use “the habit loop” to drink more water:
- The cue might be to set specific times of the day to drink, or leaving a bottle of water on your desk, or carrying a water bottle with you all day long.
- The routine might involve filling up a water bottle and carrying it with you, setting reminders on your phone or computer to drink water, or incorporating more water-rich foods into your diet.
- The reward might be feeling more energized, having clearer skin, or experiencing fewer headaches or other symptoms of dehydration.
Eat a balanced diet
Eating a balanced diet translate into include a variety of foods, such as fruits, vegetables, whole grains, lean protein, and healthy fats.
It is important to eat different groups of foods and make sure you are eating all your nutrients, but it is also very important to control portions depending on individual calorie needs.
Check out here our macro calculator!
⚠️ Watch your consumption of sugar and processed foods! Remember that processed foods are generally high in calories, fat, and added sugars, and have fewer nutrients than whole foods.
Here's how you can use “the habit loop” to commit to a balanced diet:
- The cue might be to set specific days or times to cook, or having a "cooking date" every night, or planning and preparing healthy meals and snacks the day before.
- The routine might involve having a healthy snack in your bag, or putting your fruits in your work table, or taking your lunch box to work.
- The reward might be feeling full and satisfied after a healthy meal, experiencing improved energy and mood, or seeing positive changes in your body over time.
Sleep!
Sleep is crucial for good health. But did you know that having a consistent sleep routine is as important as getting enough sleep?
Sleep plays a crucial role in both physical and mental health, and getting enough of it can help you feel more alert, focused, and energetic throughout the day. Aim for 7-9 hours of sleep per night, and establish a consistent sleep routine to help you get the rest you need.
Some tips for getting enough sleep:
- Try to go to bed and wake up at the same time every day, even on weekends.
- Establish a relaxing routine to help you wind down before bed.
- Limit caffeine and alcohol, especially in the hours leading up to bedtime.
- Try to avoid screens for at least an hour before bedtime (the blue light emitted by smartphones and laptops can interfere with your sleep).
Here's how you can use “the habit loop” to commit to a balanced diet:
- The cue might be setting a regular bedtime and wake-up time, creating a calming pre-sleep routine, such us having a bath or meditating.
- The routine might involve turning off electronics an hour before bedtime, creating a dark and quiet sleep environment, and avoiding caffeine and alcohol in the evening.
- The reward might be feeling more rested and alert the next day, having improved mood and productivity, or experiencing fewer health problems like headaches or back pain.
Don’t stress
Stress can have negative effects on your physical and mental health. It can increase the risk of heart disease, high blood pressure, and other chronic health problems.
By managing stress, you can reduce the risk of these negative health outcomes and improve your overall quality of life. Find healthy ways to manage your daily routine, such as exercising, practising hobbies, or having a coffee with someone.
Here's how you can use “the habit loop” to commit to a balanced diet:
- The cue might be a specific time of day, such as during your lunch break or before bed, or a particular activity, such as taking a walk or practising mindfulness.
- The routine might involve practising relaxation techniques like deep breathing or progressive muscle relaxation, engaging in physical activity, seeking support from friends or a therapist, or practising gratitude or mindfulness.
- The reward might be feeling more calm and centred, experiencing improved mood or physical health, or having more satisfying relationships with others.
Exercise regularly
Regular physical activity is one of the most important things you can do to maintaining a healthy lifestyle. Aim for at least 30 minutes of exercise most days of the week, a walk counts too. Just make sure you are choosing activities that you enjoy and that fit your routines.
Regular exercise is an important part of a healthy lifestyle because it not only improves your physical health, but your mental health.
⚠️ Remember that if you're new to exercise or haven't exercised in a while, it's important to start small and gradually increasing the amount of time you spend exercising.
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Having support from friends or family members can make exercise more enjoyable and help to keep you motivated and make it a habit.
Here's how you can use “the habit loop” to commit to a balanced diet:
- The cue might be a specific time of day, such as in the morning before work or in the evening after dinner, or a specific activity, such as putting on your workout clothes or packing your gym bag.
- The routine might involve going to the gym, taking a yoga or dance class, going for a run or walk, or doing an at-home workout.
- The reward might be feeling more energized and alert, experiencing improved mood or physical health, or achieving specific fitness goals like running a certain distance or lifting a certain amount of weight.
Take care of yourself and practice self-care
Taking care of yourself and practising self-care is essential for maintaining good health since it involves taking care of your physical, mental, and emotional health by engaging in activities that promote relaxation, stress relief, and personal growth.
Whether it's a weekly yoga class, a daily meditation practice, or a monthly massage, schedule time for yourself is crucial for your overall well-being. As well as finding activities that make you feel good and you can include in your daily routine.
Remember that self-care is not selfish. Taking care of yourself is essential for your overall well-being and allows you to be at your best for others. By making self-care a priority, you can improve your physical health, mental health, and quality of life.
Here's how you can use “the habit loop” to commit to treating you well and practising self-care: :
- The cue might be a specific time of day. For example, after having dinner.
- The routine might involve going for a walk, reading, or meditating for a few minutes.
- The reward can be something as simple as taking a few deep breaths and feeling proud of yourself for committing to treating yourself well.
Definitely the best way to stay healthy is building habits, which on the other hand takes time and patience. If you slip up or have setbacks along the way, don't give up! Instead, try to identify what went wrong and use that knowledge to improve your routine and make it more likely to stick over the long term.
See you in the next article!
