How to Make Simple Lifestyle Changes for Healthy Living
Modern society makes getting healthy harder than ever. People are busy trying to balance work, family, and other responsibilities. As a result, their health goals are often put on hold.
It can feel like maintaining a healthy lifestyle is an overwhelming challenge that does not fit within the realities of daily life. It is tough to hold down a full-time job, cook healthy food, eat well, workout, spend quality time with your family/partner, and meditate for an hour each day.
Of course, healthy living can incorporate all of these things (if you want it to), but it does not have to be defined by grandiose displays of health and fitness.
Being healthy does not have to be difficult.
So much of healthy living is really made up of small things we do daily—things that are so small they do not feel momentous, but that, done consistently over time, add up to produce big results.
Here are 40 healthy tips that are actually based on good science to live a healthier, happier lifestyle
1. DRINK A GLASS OF WATER FIRST THING IN THE MORNING
Coffee’s great too, but it is best to start your day by re-hydrating with a full glass of water. Hydrating first thing in the morning helps to aid digestion, enhance skin health, and boost energy.
2. START YOUR DAY WITH A HEALTHY MORNING ROUTINE
Start each day with fulfilling activities that set the tone for how you want to feel—whether that is inspired, relaxed, productive, or something else.
3. ADD SOME FRUIT TO YOUR MORNING BREAKFAST
Fruit is a great way to add some color and flavor to your morning oats. Fruit is loaded with plenty of vitamins and minerals that are essential for optimal health. It also has plenty of fiber and water that can help you stay fuller for longer.
4. TAKE THE STAIRS
Taking the stairs instead of the elevator is a simple way to get a little more physical activity in your daily life. It also strengthens and tones your legs and core while you are at it!
5. USE A YOGA BALL AS A DESK CHAIR
Save your back, shoulders, and neck, and strengthen your core by using a yoga ball as a desk chair.
6. STAND UP EVERY 30 MINUTES WHILE WORKING
Reduce the harmful effects of sitting (like at your desk job) by standing up and moving around a bit every half hour.
7. EAT THE RAINBOW
Aim to eat all the colors of the rainbow each day. (Natural colors only, no Skittles!)
8. SNACK ON NUTS
Despite being high in fat, nuts are incredibly nutritious
and healthy. They are loaded with magnesium, vitamin E, fiber, and various other nutrients. Studies demonstrate that nuts can help you lose weight and may help fight type 2 diabetes and heart disease.
9. KEEPS HEALTHY SNACKS HANDY
Cravings often derail attempts at eating healthy. In fact, roughly 50% of people have food cravings on a regular basis. This can make unhealthy foods quite appealing. Stocking your pantry with healthy snacks can help you fight cravings when they arise. It is also a great idea to keep some healthy snacks in your bag or purse to help fight cravings when you are on the go. Some great healthy snacks include a handful of nuts, fruit or even a little bit of dark chocolate.
10. CHOOSE ORGANIC FOODS WHEN POSSIBLE
There is a gazillion health, environmental and social reasons to choose organic foods, so we will have to dedicate a more detailed post to do justice to this topic. Let us just say, for your long-term well-being, choose organic foods whenever possible.
11. USE EXTRA VIRGIN OLIVE OIL
Extra virgin olive oil is one of the healthiest vegetable oils. It is loaded with heart-healthy monounsaturated fats and powerful antioxidants that can fight inflammation.
12. MAKE A GROCERY LIST BEFORE YOU SHOP
A grocery list is a powerful tool that can help you eat healthier. It can help you make healthier decisions when shopping and prevent impulse buys.
13. SHOP ON A FULL STOMACH
Shopping on an empty stomach can be a disaster if you are trying to get healthy. Empty stomach can make you more likely to make impulse buys. Try shopping after a meal to avoid temptations in the supermarket.
In fact, studies have shown that people tend to buy more high-calorie foods when they shop on an empty stomach. By shopping after a meal, not only are you more likely to avoid unhealthy impulse buys, but you will probably save some money, too. This strategy would work even better when combined with a grocery list.
14. MAKE HALF YOUR PLATE VEGGIES
A simple hack for healthy eating (and portion control) is to make half your plate veggies at each meal.
15. EAT FROM A SMALLER PLATE OR BOWL
Believe it or not, the size of your plate can affect how much you eat. Eating from a smaller plate is a simple way to trick your brain into eating less. The simple illusion of eating from a smaller plate could help you feel satisfied with less food.
16. HAVE A DAILY GREEN SMOOTHIE
Green smoothies as a snack or simple, on-the-go breakfast are an easy way to get your greens in and eat the rainbow each day. Check out our curated list of healthy (veggie-packed!) smoothie recipes
17. AVOID PROCESSES FOOD (eat real food instead)
Processed junk food is incredibly unhealthy. These foods have been engineered to trigger your pleasure centers, so they trick your brain into overeating — even promoting food addiction in some people. They are usually low in fiber, protein, and micronutrients but high in unhealthy ingredients like added sugar and refined grains. Thus, they provide mostly empty calories.
18. AS MUCH AS POSSIBLE AVOID SUGARY DRINKS
Sugary drinks are among the most fattening items you can put into your body. This is because your brain does not measure calories from liquid sugar the same way it does for solid food. Therefore, when you drink soda, you end up eating more total calories. Sugary drinks are strongly associated with obesity, type 2 diabetes, heart disease, and many other health problems. If you want to be healthier, try to avoid sugary drinks.
19. USE PLENTY OF HERBS AND SPICES
Many incredibly healthy herbs
and spices exist. For example, ginger and turmeric both have potent anti-inflammatory and antioxidant effects, leading to various health benefits. Due to their powerful benefits, you should try to include as many herbs and spices as possible in your diet. Consider trying Tezahn herbal cold infusions
, which can instantly transform your plain water into a therapeutic immunity booster. The 100% organic herbs and spices used in these herbal infusions have inherent wellness promoting properties. Moreover, Tezahn
is extremely convenient to make with just a drop of an herbal bag into your water bottle and you are good to go.
20.PRACTICE MINDFUL EATING
Mindful eating is a powerful tool that helps you eat healthier with minimal effort. It is based on the concept of mindfulness and helps you pay attention to what you are eating, why you are eating and how fast you are eating. In addition, many studies show that mindful eating can help you lose weight.
Here are a few simple tips that can help you become a more mindful eater.
- Eat food slowly.
- Chew thoroughly.
- Focus on how you feel when you are eating — are you actually hungry?
- Turn off the TV and put your phone away.
- Mindful eating helps you pay attention to what, why and how fast you are eating.
21. EAT SITTING DOWN
In today’s fast-paced society, people are always eating on the go. However, research has shown that eating on the go can affect your ability to process hunger signals. Sitting down can help you process hunger signals better, eat mindfully and eat less overall food.
22. A TEASPOON OF APPLE CIDER VINEGAR KEEPS THE DOCTOR AWAY
Apple cider vinegar cures everything (well… almost everything!). A teaspoon of apple cider vinegar in a glass of water helps aid digestion, relieve bloat, boost immunity, regulate blood sugar levels and more.
23. FLOSS YOUR TEETH
Floss your teeth daily for good dental health and
overall health. Not only does flossing daily protect your teeth and gums, but good dental health is also important for immunity and heart health.
24. GET A FITBIT & TRACK YOUR STEPS
Using a Fitbit
or any form tool to help track your steps is an easy way to make sure you’re getting enough physical activity. About 10,000 steps each day, which has significant physical and mental health benefits.
25. SWEAT EVERY DAY
Aim to sweat in some way each day—whether that is via running, biking, dancing, hot yoga, or any other physical activity you enjoy.
26. A WALK AROUND THE BLOCK IS BETTER THAN NO WALK AT ALL
When it comes to a healthy lifestyle, doing just a little bit is better than doing nothing at all. If you want to go on a walk but do not have time for your usual hour-long walk, take a short walk around the block. A 5-minute walk is better than no walk at all.
27. TRY REGULAR MEDITATION
Stress can take a major toll on your overall health. Research has shown that meditation is an effective way to alleviate stress and improve your overall health.
28. SWITCH TO NONTOXIC HOUSEHOLD CLEANING PRODUCTS
Conventional household cleaning products are full of harmful chemical ingredients that are not
good for our health. Switching to healthier alternatives is a simple way to reduce your exposure to environmental toxins in your home.
29. USE NONTOXIC SKINCARE & PERSONAL CARE PRODUCTS
Similar to cleaning products, conventional skincare and personal care products are formulated with toxic ingredients we should not regularly let absorb into our body’s largest organ. Reduce the toxic burden on your body by switching to nontoxic personal care and beauty products.
30. FILL YOUR HOME WITH HOUSEPLANTS
House plants help to cleanse your indoor air (sadly, it probably needs it!), they are pretty, and research even shows they improve mood, creativity and problem solving!
31.TAKE A PROBIOTIC DAILY
A daily probiotic can help with digestion, skin health, immunity, mental health and more.
32. GET SUNLIGHT EVERY DAY
is one of the most important nutrients for overall health, and sunlight is a great source of it. Yet, most people do not get enough sun exposure. Aim to get at least 30 minutes of sunlight each day—preferably in the afternoon, and without sunscreen. Take vitamin D3 if you do not get much sun exposure. Their benefits include improved bone health, increased strength, reduced symptoms of depression, and a lower risk of cancer.
33. WORK HARD & BE KIND
34. CULTIVATE A POSITIVE MINDSET
“The only difference between a good day and a bad day is your attitude.”
Its true mindset is everything! Cultivate a positive mindset by recognizing negative thought patterns and countering them with positive thoughts or affirmations.
35. SPEND TIME ALONE
Spending regular time alone helps to get to know yourself and check in with how you are doing and what you want, so you can live your most intentional life. Some people enjoying hiking, going for a walk or run, meditating, or even sunbathing as a healthy source of alone time.
36. DO THINGS YOU ENJOY
This often gets overlooked as an essential element of healthy living—doing things each day that you enjoy! Whether that’s exercise, baking, crafting, reading a book or watching TV, reserve time each day to spend doing activities you personally enjoy.
37. SMILE OFTEN
Smiling actually boosts your physical and mental health, so smile as often as you can throughout the day!
38. DRINK A GLASS OF WATER AFTER EVERY ALCOHOLIC BEVERAGE
A glass of water after every alcoholic beverage helps to detoxify the alcohol from your body, as well as slow your alcohol consumption and keep you hydrated (a key factor in hangover prevention!).
39. SLEEP AT THE SAME TIME EVERY NIGHT & GET ENOUGH SLEEP
Besides poor sleep quality, a lot of people struggle to fall asleep. It can leave you exhausted, feeling sluggish and even increase your risk of chronic diseases like heart disease and type 2 diabetes. One of the biggest culprits is not having a regular sleep schedule. Having a set bedtime helps train your body’s internal clock to fall asleep faster at a certain time. In addition, a set sleep schedule may also improve your concentration and memory.
Most adults need 7-9 hours of sleep each night. Simple things like keeping your bedroom cool at night and avoiding blue light after dark can help you get a good night sleep. The importance of getting enough quality sleep cannot be overstated. Poor sleep can drive insulin resistance, disrupt your appetite hormones, and reduce your physical and mental performance. What is more, poor sleep is one of the strongest individual risk factors for weight gain and obesity.
40. UNPLUG FROM TECHNOLOGY AN HOUR BEFORE BED
Quality sleep is absolutely essential for optimal health. However, roughly 50 to 70 million Americans suffer from poor sleep. It seems that technology and other sources of artificial light are a big reason for poor sleep. These devices emit blue light, a type of light wave that is common during the day. However, this means your devices may tricking your brain to think it is daytime. Research has shown that using artificial light before bed is linked with a higher risk of breast cancer, mood disorders and depression. Avoiding technology an hour before bed may help improve your quality of sleep.
Being healthy is easier than you think. Consistently including even a few of these simple tips into your daily routine can go a long way toward improving your diet and wellness and help lead a healthier and happier lifestyle.
• You do not have to do everything, and you do not have to do it all at once.
• You are more likely to do things you actually enjoy.
So, take note of which of these healthy living tips sound most enjoyable to you and start there!