Habits You Can Start Today

Posted on July 29, 2020 by eresko

9 Simple Healthy Habits to Start Today

 

 

When it comes to living a healthy life, those small habits can add up to something more significant over time. This can go both ways. Just as healthy habits can strengthen your health, unhealthy habits can weaken you and make you more vulnerable to disease.  It’s important to take a closer look at what your habits are, the good and the bad, recognize where your shortcomings are, and make the decision to change it.  For now, let’s just focus on the positive changes we can make or continue to practice.

 

Consider developing these healthy habits. Over time, they can make a massive, positive difference to your overall health:

 

1. Use the stairs. Whether you are at home or in the office, use the stairs as much as you can. Avoid using the elevator or escalator if possible and you’ll notice that both your legs and heart will tone and strengthen over time.

  • This also goes for – Parking further away from your destination for a longer walk OR choose a walk into town (if you’re within a do-able distance and you have the time), rather than a drive.  Ride your bike – you won’t believe the things you can experience on a short bike ride, being outside rather than stuck within a metal box, looking in rearview mirrors, and checking blind spots.

 

2. Drink an extra glass of water daily. Water is incredibly important for good health. Little by little, you can cut out soft drinks and replace them with water.

 

  • You can live without food for quite some time, but they say the max you can go without water is about 3 days.  It is absolutely necessary for every single cellular function in your body, it keeps your temperature at a normal level, lubricates and cushions your joints, and protect your spinal cord. It also helps to remove waste via urination, sweat, and your bowel movements.  I’m willing to put money down that you come up short on your water intake probably every day (I know I do)… but I’m working on it!

 

  • Add something to your water if it makes you drink more – lemon or lime wedges, water flavorings (without sugar) like True Lemon or SweetLeaf Sweetdrops.

 

  • Electrolytes are also super important and we definitely run short of these in general!  Try out my new favorite (no sugar in these, but they taste great) – LMNT and use my referral code: http://elementallabs.refr.cc/erinhill

 

3. Go for a daily walk. Going for a daily walk is a healthy form of low-impact exercise, and we should all be doing more of it. Plus it’s good to get some fresh air too, as it can help clear your mind of stress.  Use your time to listen to a good book, podcast, or some music.

 

4. Sit up straight. Good posture can help prevent aches and pains, while also reducing stress on your ligaments. If you find yourself forgetting to sit upright, leave a note for yourself, and it will soon become an unconscious habit.  Head up, chin back, shoulders back and down, abs tucked in… sit like you mean it!

 

5. Get more sleep. If you aren’t getting at least 7 hours of sleep each night, you may find yourself feeling lethargic the following day. Over time, many of your systems can be negatively affected by a lack of sleep.  More on this coming in another post.

  • You’re likely to crave unhealthy foods too. Lack of sleep causes the hormones that control your hunger to become disrupted, leading to these cravings.

 

6. Eat a healthy breakfast every morning. It is often said that breakfast is the most important meal of the day. Eat something rich in fiber and something full of protein. This is because they can both fill you up and keep you full until lunchtime, helping to avoid those mid-morning cravings.

  • Fiber and protein both have additional long-term health benefits. For example, fiber is good for your digestion, while protein helps to maintain your muscles.

 

  • There is also evidence that Intermittent Fasting (lengthening your fasting window to even just 16 hours after dinner) is helpful in weight loss, boosting energy, and even hormones.  This is my go-to and what I naturally tend toward.  Listen to your body and hear what it needs, that is unless you feel you have no idea what you need or where to start… then let’s talk!

 

7. Eat more fresh fruit and vegetables. Fruits and vegetables are rich in various nutrients that your body needs for good health. Add at least 2 vegetables to each meal and opt for some fruit when you want a snack. If you can’t get them fresh, frozen is your next best alternative, and if you are in a crunch for time or just want a daily “insurance plan”, get a good Greens Powder.  I like this one from Arbonne.

 

8. Balance on one leg. Stand on one leg for 10 seconds before switching to the other leg. This is a simple exercise that can become part of your neuromotor training. It can help improve your balance, agility, and mobility.  If you can do that easily, start closing your eyes or get yourself a balance board and practice every day.  You will be blown away how bad you are at first – but like anything, you get better if you work at it and you will be SO thankful you started now.

 

9. Breathe. I know it sounds simple, and obviously everyone has a habit of breathing – but HOW do you breathe?  Get into the habit of taking 2 or 10 minutes a day just focusing on your breathing.  Start with normal, natural breathing.  Check-in with yourself – how does it feel, are you short of breath? Breathing shallowly or deeply? Where do you feel it? Does it make you anxious?  Just start with awareness, then begin with an easy counting exercise.  Breathe in for a count of 4, hold for 4, exhale for 4, hold for 4.  If this is hard at first, it will get easier with repetition and practice. As you get better, you will be able to breathe more deeply, become more relaxed and at ease, quiet your brain, and calm your whole nervous system.

 

These healthy habits are easy to develop, you just have to start. To start, just add one or two. Once those activities become habits, add in another couple. Before you know it, you’ll start to feel healthier bit by bit, and you will see yourself start to choose healthier habits in response.  It’s a snowball effect, one of the good kinds!

So, let’s get going – what habit are you going to start?!

 

Till next time ~ Be well,

Erin

About eresko

I am a licensed Acupuncturist and NCCAOM Board certified Diplomat of Oriental Medicine. I live in Hailey, Idaho, where I have an Acupuncture practice, Erin Hill Acupuncture as well as a type of Integrative Wellness Care practice, Tune Up. I am also a Level I & II certified Kettlebell Instructor and teach private classes in the Wood River Valley, Idaho. I have been very active in sports and athletics since I can remember. I received my BS in Integrative Physiology at the University of Colorado @ Boulder. In my practice I utilize all modalities to help get you where you want to be, whether with Acupuncture, Nutrition, or Kettlebell training. I am well versed in treating Sports specific conditions; pain, injuries, strains & sprains and use my knowledge of the body both from a Chinese Medical standpoint and a traditional Western one; a concept that most of my patients are familiar with. In addition, I incorporate my knowledge of the physical body & how we move, where restrictions, pain, or tightness may reside and how that, in turn, affects the internal organs or vice versa. For each individual that walks through my door, I am able to assess what each person needs as far as therapy to achieve their goals. Each person is different, inside and out and treatments should reflect that. Among my modalities, I use Acupuncture, Chinese Herbs, Tuina (a type of Chinese bodywork), Japanese style Acupuncture, Moxibustion, Nutrition, and Lifestyle coaching as well as my Kettlebell training for rehab and for improving one's fitness level.
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