Nowadays it seems as though there are never enough hours in the day to get everything done. It should come as no surprise that many people have neglected their physical and mental health. If you’re feeling unhealthy then it’s time to make a change. Fortunately, you don’t have to join an expensive gym or spend several hours a week working out to improve your health. Following are some simple daily changes you can make today in order to start feeling better and lead a healthy lifestyle.
Stop Scrolling Through Your Phone Before Bed
Many people fall into the habit of scrolling through their social media before bed to “wind down” or “relax.” In fact, scrolling through your phone at night is doing the exact opposite of helping you relax. Using electronics before bedtime exposes you to large doses of blue light which stimulate the nervous system and can lead to insomnia. Chronic insomnia can lead to higher levels of cortisol which can weaken the immune system, leaving you more prone to getting sick. Try to keep the phone away from your bedside table and pick a book up instead.
Wake Up Early
Set yourself up every morning by waking up a few minutes earlier. Waking up earlier might not improve your physical health, per se. But, it really does help put you in a better mood. Nobody likes waking up and having to rush through getting ready for work. Get up earlier to give your mind time to wake up, take a shower, and make time to eat breakfast. Breakfast is the most important meal of the day but is one of the most dismissed.
Meal Prep on the Weekend
Most people live incredibly busy and stressful lives. Unfortunately, this leads to frequent trips to the drive-through window and take-out food as convenient lunch and dinner options throughout the week. What you eat has a direct effect on not only your physical well-being but your mental health as well. Consuming too many overly processed foods will not only inevitably lead to weight gain, but hypertension, diabetes, and a higher risk for certain types of cancers. Instead of hitting up the drive-through this week, consider meal prepping on your Sunday evening. You can easily cook up some Wild Alaskan sockeye salmon and pair it with some brown rice and mixed vegetables for a quick and convenient option to take with you to lunch. Not only is salmon quick and easy to bake or pan fry, but it’s an excellent source of vitamins, minerals, protein, and omega-3s which are essential for a healthy diet.
Exercise First Thing in the Morning
One of the most popular resolutions most people make is to start working out regularly. Unfortunately, most people fail to meet this resolution and instead let their fitness goals fall by the wayside, especially as the day wears on. Very few people are able to commit to an evening workout, especially if they come home at the end of a busy workday or have additional family obligations. The easiest way to commit to a regular workout plan is to make it the priority first thing in the morning. Try to wake up an hour before you normally would and sneak in a quick walk, jog, or morning yoga session before you head off to work. Not only will this help jumpstart your day with a boost of energy, but working out in the morning will ensure that you’re able to get that workout in before anything unexpected arises later in the day.
Meditate and Practice Self Care
Many people’s mental health has taken a toll over the last decade, especially over the last two years. While you may not initially see the connection between your mental health and physical wellbeing, the two are inextricably intertwined to lead a healthy lifestyle. People suffering from poor mental health are more likely to get ill throughout the year and may also suffer from high blood pressure.
Additionally, those who suffer from depression maybe four times more likely to have a stroke. While it may seem counterproductive to set time aside for yourself in the middle of your busy day, it is important to make self-care a priority. A midday meditation break can be quite effective in balancing out your mood and bringing you back to the center. Journaling can also be a cathartic way to release any negative thoughts or underlying anxiety you may be feeling. Aim to set aside at least a few minutes out of your busy day to focus on your needs and improve your mental wellbeing.
Committing to a healthier lifestyle can seem overwhelming at first, but it can be done. By taking small steps and making simple changes you’ll improve your health and enhance your quality of life. Make it a goal to exchange one unhealthy habit for a better one every week. Making these small changes can help you be on your way to lead a healthy lifestyle.