Top 10 Daily Habits | Change Our Life |

Top 10 daily habits that changed my life.

Top 10 daily habits that have made a really big difference to my life in different areas such as physical health, mental health and brain health.these daily habits have been the result of gradual habit forming over last 5 months.

It's not something that happened overnight. It is difficult to form habits and it does take time. 

Although these habits are daily habits I don't put pressure on my self to do them every day especially when things get too busy or things are too overwhelming. Sometimes things slide a little and that's okay. When you're making lifestyle changes it's not about perfection it's about doing what you can and generally I do try to do these habits at least three to five times a week. In the times that I'm really stressed out because I feel that they do help me stay on track and they do help reduce stress.

Number1

Drink a glass of water. The first daily habit is that I drink a glass of water as soon as I get up. Well not as soon as I get up I brush my teeth I go to the bathroom and then I have a glass of water. I find that this has made a big difference to energy levels in the morning. When we are not taking any water and when we wake up, we can be mildly dehydrated and when we are dehydrated our fatigue level go up. There is some science behind this. So good to do start your morning by getting enough hydration. I drink a glass of filter water. If I feel like it, I'll add some lemon to it I don't always do that and it's usually at room temperature but if you like warm water  that can wark too. It really is about personal preference but drinking some water in the morning is a great thing to do for your energy levels.

Number 2

I meditate for 10 minutes every day. I used to be very skeptical about meditation when I first started. I didn't really belive in it I didn't think that there was science behind it but there is actually quite a bit of science. It can do things like reduce anxiety, it can help you improve your immune function, it can help reduce pain. There's a lot that it can do. For me the biggest change is mental clarity and I feel much more calm. I am not naturally a calm person I may appear to someone but I am not naturally a calm person. Meditation - Years of meditation has gotten me to this point and I really do think thet there are a lot of benefits to trying it out. Now if you're a beginner, meditation can seem very daunting and I have two tips to provide. So the first one is try to just be vary open about meditation in the beginning. The first 10 to 15 sessions for me were difficult. I didn't know what I was doing and I felt overwhelmed and I felt like I was doing it the wrong way. It wasn't until the 15th to 16th session that I really got into it and I started to see the benifits. So give it time. The second thing is if you are staring out try guided meditation versus meditation where you're just doing it on your own. Guided meditation can really help you stay on track amd.can really guide you through the process. I use an app called Calm - I really recommend it. I love it. There is also another app called Headspace which you could try out.

Number 3

I go for a brisk walk outdoors everyday. It is a mood booster to get some fresh air, to get some sunlight and to be out in the greenery and there are studies that show that exposure to greenery is good for your health. Now for me the brisk walk is not just a mood booster. It is also the way I get exercise. I am not a gym person . I have never been in gym person. I just don't enjoy it who knows the people who enjoy the gym. I love to do that but I just can't. I don't like it so for me getting exercise has to be something that's  a part of my lifestyle and I love going up the walk. So I started to make my walks. A walk can count if your heart rate is high enough. So when I am walking I test my heart rate I have an app on my phone Samsung health is the app that I use and my heart rate usually between the moderate and thicker zone. So my work actually counts as you workout it counts as water and activity. So that's how I get my 150 minutes of exercise per week through my walk.

Number 4

Doing Exercises. In addition to the walk I exercise. So the walk is great for cardiovascular activity if you are doing a brisk walk or if they are jogging are running but a well rounded exercise regimen should include more then just cardio. I like to include some weight training and yoga but I specifically wanted to talk about weeds. There's a lot of women shy away from it especially because they think they are going to look a certain way if they train with weights. The World Health organisation recommends at the average adult to do at least two seasons a week. Why is it so important as we age we tend to loss muscle mass. It's a normal part of aging. Another normal part of aging is losing bone density. It happens but we can slow that process down with one thing and that one thing is weight training. So it doesn't matter what age you are. It could be in your 20s or 30s it's never too early to start preserving your muscle mass and preserving your bone density. If you are a beginner you should always speak to a professional. Learn the proper moves you could do body weights or free weights. But always speak to someone who knows what they are doing. So you don't get injured and then eventually when you know what you are doing you could always work at your home that's what I do. I am not a gym person as I mentioned earlier so I don't go to the gym but I will use free weights and bodyweight exercises at home. 

Number 5

I try to eat something green everyday. It's rather embarrassing but I will admit that even as a nutritionist I find it hard to eat greens. I didn't grow up eating greens. So it's a very foreign concept for me but I do understand that they are very nutrient dense and it's a good idea to get some green on a daily basis. Especially a variant of greens you are getting a variant of vitamins and minerals. Now if you are beginner the easiest way to add greens to your diet really is smoothies. I find that was the best gateway for me to get into the habit of eating greens.

Number 6 

I eat at least 2 to 3 servings brightly coloured fruits and veggies everyday. This is my bare minimum two to three usually try to eat more. Why is it important to eat brightly coloured fruits and veggies? Well you may have heard of the term eat the rainbow. Eat the rainbow basically suggests eating fruits and veggies from different colours. But different colours mean they have different phytochemicals which mean they have different health properties. Some phytochemicals can help with cancer prevention. Some can help with liver. Some can help with metabolism. There's different reasons to have those phytochemicals and it's a good idea to get a variant. So I do try to cut at least 2 to 3 servings of fruits and veggies from those different groups.

Number 7

I listen to relaxing music every evening as a way to wind down. So music has many different health benefits. The science is still emerging but what I found very interesting is that nature sounds and relaxing music can help to reduce stress. It can help reduce the stress hormone called cortisol. So I do try to listen something that's very relaxing. Flutes maybe some nature sounds. Things like that a waterfall those are all really nice to listen to at the end of the day as a way to wind down and just relax.

Number 8

I tried to read or learn something new everyday. And I love to do this because it's something that I truly enjoy but there are other benefits to it especially when it comes to brain health. So as we age there is that natural decline in our memories. It happens but mental stimulation can slow down that decline. So for me its reading I will like to learn new things for you. It could be whatever works for you if you are reading person - read a book. Fiction and nonfiction both have their benefits if you are not into reading learning new language on an app such as Doulingo could work or you could watch something everyday like short snippets on TedEd to learn something new it's all about keeping your brain engaged and stimulated.

Number 9

I try to spend quality time with loved ones everyday. And I want to underline the word quality time because a lot of us end up spending time with our loved ones but we are on our phone and we are not properly engaged with them. They are not really talking to them. It's not good communication and this happens to everybody. It's just the digital age that we live in.

Number 10

I avoid phones in the 1 hour before bed. So I used to be on on my phone right before bed and I found it very difficult to fall asleep because my brain was all over the place. It was very mentally stimulating and phones also emit something known as blue light and that blue light is something that your brain thinks is they like. So when you're on your phone and that blue light is going to your brain. Your brain thinks it's not time to sleep. So it won't produce melatonin very well and it becomes harder to sleep.

These are the top 10 daily habits that have made a really big difference to my life in different areas such as physical health, mental health and brain health.