The basis of a healthy lifestyle is built upon enduring habits such as proper nutrition, weight management, regular exercise, mental health maintenance, and routine medical check-ups. However, even small, daily actions towards these objectives can yield a considerable effect.
Here are several practices that can assist in supporting your continuous health journey. Although it may seem impractical to adhere to all of them consistently, endeavor to incorporate them into your daily routine as much as possible.
1. Engage in morning stretching
Stretching prior to rising from bed awakens the body, enhances circulation, and fosters relaxation, thereby establishing a positive tone for the day. While still in bed, move the covers aside, then flex and relax your lower limbs multiple times. Bend your knees and elevate your legs into the air. With your legs still raised, flex your feet up and down and rotate them from side to side. Subsequently, sit up and gently turn your head to the left and then to the right. Roll your shoulders several times. Flex your wrists up and down, and repeatedly open and close your hands.
2. Maintain hydration
Adequate hydration aids digestion, boosts cognitive function, and elevates energy levels, among other health advantages. Consume a large glass of water upon waking and another glass with each meal.
3. Floss your teeth
Good oral hygiene involves daily flossing, but it is essential to do it correctly. First, wrap the floss around your middle fingers to facilitate reaching the back teeth. Then, loop the floss around one side of a tooth to form a C shape. Starting at the gum line, slide it up and down the tooth several times. (Avoid moving the floss back and forth in a sawing motion, as this can prevent thorough cleaning of the entire tooth and may irritate the gums.) Repeat this process on the opposite side of the tooth, and then continue with the other teeth.
4. Apply sunscreen
Sunscreen serves as the most effective barrier against harmful rays that can damage the skin. Following your morning facial cleansing routine, apply a facial moisturizer that includes sunscreen with a minimum SPF (sun protection factor) of 30. Alternatively, you may mix equal amounts of sunscreen with a standard moisturizer. Utilize one or two dollops the size of a nickel to adequately cover your entire face, neck, ears, and any areas on your head that are bald or thinning.
5. Go nuts
When you feel the urge for a snack, opt for unsalted nuts and seeds such as almonds, walnuts, peanuts, and cashews. These foods are rich in essential nutrients and assist in curbing cravings for heavily processed snacks. Be mindful that nuts are calorie-dense, so it is advisable to limit your intake to a portion that fits in the palm of your hand.
6. Nap
Taking naps in the afternoon can revitalize a fatigued body and may enhance cognitive performance. A study published online on January 25, 2021, by General Psychiatry indicated that individuals who take naps performed better on cognitive assessments compared to those who do not. The researchers discovered that shorter and less frequent naps—lasting under 30 minutes and occurring no more than four times a week—yielded the greatest benefits. It is recommended to schedule naps for the early afternoon and to set a timer to avoid oversleeping.
7. Bust some moves
Incorporate short intervals of movement to break up periods of sitting. For instance, consider dancing across a room rather than simply walking. While brushing your teeth, engage your lower abdominal muscles by pulling in your gut for 30 seconds. Perform 10 air squats or push-ups, either on the floor or against the kitchen counter. Make it a routine to stand up 'twice' each time you rise - that is, stand up, sit back down, and then stand up again.
8. Take a breather
Practicing alternate-nostril breathing, where you inhale through one nostril at a time, is thought to alleviate stress by regulating your breathing pattern and encouraging deep, full breaths. Using a finger or thumb, close one nostril and gently breathe in and out through the open nostril. After approximately five to ten breaths, switch to the other nostril and repeat the process. For a variation, try inhaling through one nostril while the other is closed, alternating finger/thumb positions, and exhaling through the previously closed nostril. Then, inhale through that nostril, close it, and exhale through the opposite nostril. Continue this back-and-forth pattern for several minutes.
9. Enjoy a hobby
A study published online on September 11, 2023, by Nature Medicine indicates that engaging in a hobby positively impacts individuals' overall health and mood. Hobbies foster creativity, sensory engagement, self-expression, relaxation, and cognitive stimulation. One approach to discovering a new hobby is through a project kit designed to teach a skill such as gardening, model building, wood carving, or crafting beer, soap, hot sauce, or jewelry. These kits include instructions and all necessary materials to get started. You can find these kits at local bookstores or hobby shops, or search online by entering 'how-to kits' or 'project kits' into a search engine.
10. Foster Social Connections
Engaging in social interactions can help alleviate feelings of loneliness and serve as a safeguard against depression and cognitive deterioration. Aim to participate in some form of social engagement each day: whether it be making a phone call, sending an email, or having a conversation with a neighbor. Alternatively, consider forming your own social pod—a small, close-knit group with whom you regularly connect, such as meeting for coffee or having discussions over a Zoom call. Additionally, casual conversations can be beneficial; for instance, you might chat with a grocery store employee or engage with a passerby on the street.