Some people try to improve their health by making drastic changes to their lifestyle. However, small changes can also have a significant impact on health, especially when they are maintained over time. Taking small and sustainable steps to eat a healthier diet, get more sleep, or lose weight can all contribute to a healthier lifestyle. Here are forty simple strategies that can be used every day to boost health.
Drink Lemon Water
Combine a quart of water with the juice from half a freshly squeezed lemon and drink it first thing in the morning. This flushes the digestive system and rehydrates the body.
Sweat It Out
Sweating flushes toxins out of the body. Aim to sweat once a day by working out at the gym, going for a run outside, or spending time in a sauna.
Do High-Intensity Interval Training
Get that heart rate up by doing high-intensity interval training at least two to three times a week. It does not need to be long; twenty to thirty minutes each day is enough to get a workout.
Drink Those Greens
One convenient way to consume the recommended five servings of vegetables each day is to drink them. One green vegetable juice can contain enough servings to meet most of the daily requirement in one go.
Give green drinks an additional nutritional boost by adding fruit, such as bananas, avocados, and berries, to load up on good fats and antioxidants. Do not be afraid to add some lime or ginger for an extra kick.
Consume Enough Minerals
Add a teaspoon or two of spirulina, chlorella, or moringa powder to a green smoothie to boost mineral intake. These superfoods are known for fighting inflammation.
Skip The Coffee
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Consider swapping coffee for herbal or green tea. The caffeine in coffee can cause dips in energy and increase stress hormones in the body, decreasing overall wellness.
Eat Whole Foods
Skip artificial, processed foods that are full of preservatives and chemicals. Instead, opt for plant-based whole foods to maximize nutritional value. Whole foods contain more vitamins and minerals than processed foods do.
Jumpstart The Lymphatic System
The lymphatic system filters out toxins in the body and helps fluid move through it. Stimulate it by skipping rope or doing jumping jacks.
Studies have shown that doing even a few minutes of mindful meditation every day can decrease blood pressure, reduce anxiety, and increase immunity. Start with five minutes each day and try to increase the length over time.
Give Free Hugs
Hugging stimulates the release of feel-good hormones known as endorphins. It can also decrease blood pressure and lower the stress hormone cortisol.
Do A Technology Detox
Unplugging from technology, even for just an hour each day, can have many physical and mental health benefits. Use the time to do something relaxing or creative.
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Take a few moments each day to spend time outside in nature. Go for a walk in a park or by a river. Being outside is a great way to get fresh air and clear the mind.
Aim to drink two to three litres of purified water every day. Drinking water increases energy, promotes weight loss, and improves skin complexion.
Decrease Sugar Intake
Eating too much sugar can lead to blood sugar imbalances, which can cause diabetes. It can also produce weight gain and cause energy levels to plummet in the middle of the day.
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Get back to nature and connect with Mother Earth by walking barefoot on grass, sand, or dirt. This practice is called ‘grounding’ or ‘earthing’ and is believed to allow energy to transfer between the ground and the body.
Eat More Salad
Add a side salad of leafy greens and vegetables to lunch and dinner meals for an added antioxidant boost. Antioxidants protect the body from damage by free radicals.
Enjoy Meals Outside
Extend the benefits of being outside by eating meals outdoors. This can be especially helpful for people who spend all day inside staring at a screen. Being exposed to natural light and fresh air resets the mind.
Snack On Fruit
When choosing snacks, opt for fibre- and antioxidant-rich fruits. Berries, plums, and oranges are all excellent choices.
Try Oil Pulling
The benefits of oil pulling extend beyond just making teeth whiter. It can also prevent bleeding gums, limit decay, and strengthen teeth. Swish one tablespoon of virgin coconut oil in the mouth for twenty minutes.
Yoga – Veith House
Stretching every day for at least ten minutes helps with flexibility, range of motion, and injury prevention. Doing stretches recommended by a fitness trainer or health care professional can be helpful in the beginning to avoid injuries.
Be Mindful Of Posture
Having good posture while sitting and standing can keep bones and joints in alignment, which decreases the stress placed on the ligaments that hold the spine together.
Take Activated Charcoal
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Activated charcoal traps toxins and chemicals in the body, allowing them to be flushed out rather than reabsorbed. Use one to two grams of activated charcoal to optimize benefits.
Get Regular Massages
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A good massage can alleviate the body of aches and pains immediately. Over the long term, they can improve digestive disorders, headaches, and anxiety.
Use Natural Body Care Products
Substances applied to the skin can be absorbed into the bloodstream. Use organic and chemical-free skin care products to limit the volume of toxins that enter the body.
Think of five things to be grateful for every day and write them down. Practicing gratitude has been shown to improve mental health by increasing optimism and decreasing negativity.
Smile At Strangers
Take the time to smile at strangers; it can boost feelings of connectedness, reduce loneliness, and give the mind a positive boost.
Make Someone Laugh
Laughing has a range of positive effects. It relaxes the body by releasing stress that has built up in muscles and tendons. Laughing also releases antibodies, thereby boosting immunity.
Read A Book
Reading stimulates the mind, which slows the progression of cognitive disorders and keeps the brain active. Books that are inspiring or amusing can be particularly effective.
Learn Something New
Spend thirty minutes learning a new skill that can boost personal or professional development. Learning a new skill expands the mind and opens doors to new opportunities.
Clean Up Work Spaces
Declutter and clean up work spaces to improve focus and efficiency while working. Physical clutter can become mental clutter that creates distractions and limits productivity.
Create And Complete A To-Do List
Stop procrastinating by creating a list of things that need to get done. Checking off completed items creates a sense of accomplishment and produces motivation to continue.
Arrive At Work Earlier
Get to work one hour earlier and tackle the most important tasks before other people arrive. Being productive during this first ‘silent’ hour can make the rest of the work day less stressful.
Listen To Classical Music
Listening to classical music has many health benefits, including decreasing blood pressure, boosting memory, and sparking creativity. Play classical music while working or relaxing.
Put on a favourite song and dance like no one is watching for a few minutes. Dancing is an excellent form of exercise and an instant mood booster.
Every so often, take stock of grudges held toward others. If anyone comes to mind, forgive them and let it go.
Fast for at least fourteen hours between dinner and breakfast. For example, eat dinner by six p.m. and fast until breakfast at eight a.m. the next morning. Studies have shown that intermittent fasting helps to balance blood sugar levels, burn fat, and prevent disease.
Take Power Naps
Take a thirty-minute power nap. Sleeping for any longer increases the risk of experiencing sleep inertia, the unpleasant, groggy feeling that can take a while to shake off.
Wake Up Early
Aim to wake up at five or six a.m. to get an early start on the day. Waking up early can keep energy and productivity elevated throughout the day.
Get A Good Night’s Sleep
Get seven to eight hours of sleep every night for optimal health. People who sleep for less than six hours or more than eight to nine hours are more likely to die prematurely.