Good and healthy habits are essential for overall health. They can help to lower the risk of chronic diseases and improve overall physical and mental wellbeing. Researchers have found that establishing good habits can be challenging, but it’s worth the effort.
Habit #1: Eating healthy
Eating healthy is not only good for your body, it can also be economical. Here are six tips to help you eat healthier without breaking the bank.
- Make a weekly grocery list, and stick to it. Shopping in bulk is cheaper than going shopping every week.
- Plan your meals for the week ahead, and make sure you eat at home rather than eating out.
- Eat three portions of fruit and vegetables a day. Only a small portion of each.
- Eat slowly, stop when you are full, and chew your food well.
- Sit down and enjoy your meals. Not eating while standing up is the easiest way to waste valuable calories!
- Eat protein at every meal whether it is a snack or in the evening. Try adding some protein to your evening meal, such as a banana, tofu, chicken breast or eggs.
- If you are going to go out for a meal, make sure it is not the main meal of the day.
Habit #2: Exercising regularly
Regular exercise has many benefits for both your physical and mental health. It can help you lose weight, reduce inflammation, improve mood and cognitive function, lower your risk of developing heart disease, cancer, and other chronic diseases, and boost your immune system. In addition to the physical benefits of exercise, research shows that it can also have positive psychological effects. For example, exercising can increase self-confidence and feelings of well-being.
Habit #3: Getting enough sleep
Most adults need at least 7 hours of sleep per night. However, many people are not getting the amount of sleep they need. The National Sleep Foundation report that nearly two-thirds of Americans don’t get enough sleep on a regular basis. Lack of sleep can lead to health problems, including obesity, heart disease, chronic pain, and mood disorders. According to the Centers for Disease Control and Prevention (CDC), inadequate sleep is a leading cause of preventable death in the United States. In order to get enough sleep, it is important to establish a bedtime routine and avoid stimulants such as caffeine before bedtime.
Habit #4: Managing stress
Stress is often unavoidable in today’s world. It can be both mentally and physically debilitating. Managing stress can be difficult, especially when it becomes chronic or overwhelming. However, there are ways to manage stress effectively, whether it’s through mindfulness techniques, exercise, or self-care rituals.
Habit #5: Quitting smoking and drinking
There are many benefits to quitting smoking and drinking. Quitting smoking can improve your health in a number of ways, including reducing the risk of cancer, heart disease, and stroke. Drinking can also lead to health problems such as liver disease, pancreatitis, and cirrhosis. The benefits of quitting smoking and drinking are significant enough that many healthcare providers now recommend quitting both habits in order to improve overall health.
Tips to follow healthy habits:
Here are some tips to help you form healthy habits:
- Make a list of your goals for improving your health and start small. Don’t try to change everything all at once – tiny changes will lead to bigger changes over time.
- Set realistic expectations for yourself – don’t expect to lose weight overnight or completely stop smoking cigarettes. Start with smaller goals that you can realistically achieve.
- Be persistent – if you find it difficult to follow through on your goals, enlist help from family, friends, or a support group. It can be motivating to see others succeed along with you.