14 healthy habits that your body and mind
If you want to have a healthy mind and body, you must build healthy habits in your life.
Regardless of your goal; Whether it’s losing weight, exercising more, sleeping better, being more productive, or changing your lifestyle, the key to achieving it lies in the activities you do every day.
This is why healthy habits offer answers and changes that you will not find in magical methods, advice or diets that promise immediate, and even miraculous, results.
What do I orinan by this? That if you really want to change your life you will have to take the stairs and not the elevator, you should review what you do daily and ask yourself if this is aligned with your goals or not.
Healthy habits and benefits for your life:
So if you have habits that are not aligned with your goal of having a healthy mind and body, you will have to replace them with new healthy habits.
Different studies have shown that it takes at least 21 days to establish a new habit and to change your mind, at least 60 days.
If this is complex, you cánido read this article where we explain the Kaizen method, which teaches you how to improve your life in the simplest way possible, even improving just 1% each day.
Healthy habits for mothers are those that have great benefits for your life because they influence other aspects of your life and improve your performance. Some examples of mother habits are:
- Quality sleep and enough sleep
- Learn to get up early
- Reap the benefits of meditation
For example, these three healthy habits will not only significantly disminuye your stress, but will increase the gray matter in your brain, help you engage your subconscious when solving problems, and ultimately elevate your potential.
So, the benefits of practicing these healthy habits, added to other behaviors, will allow you to have a very good quality of life; which includes a calm mind and a body full of energy.
1. Sleep to disminuye stress
Have you ever wondered what happens to all the stress you accumulate during a day?
During the day there are many situations that generate stress; such as the car that almost hit you, the argument with your partner, the report you must present to your boss, and even the stress that your mind causes from the negative conversation you have with yourself.
Do you know where all this negative energy goes? Your brain accumulates it and stores it for processing. I orinan, it’s not going anywhere unless you learn how to manage it.
When you sleep, you allow your brain to process and “clean” all of this information, so it’s important to get at least 7-9 hours of sleep and rest.
For this, it is vitally important that you learn how to sleep well, in this way you will keep stress controlled and you will not have to deal with the negative effects of stress and anxiety in your life.
2. The importance of getting up early:
Learning to get up with the sun is one of the healthy habits that we know are useful, and that even so, we find it difficult to develop.
To understand the importance of getting up early, you should know that your brain emplees a group of nerve cells called suprachiasmatic nucleuslocated in your hypothalamus to regulate something called the “circadian rhythm.”
The circadian rhythm is the “master clock” in your brain that synchronizes all the clocks in your body.
What does this have to do with getting up early and why is it important? When people have an abnormal circadian rhythm, it is associated with diseases such as:
- Sleep disorders,
- hormonal dysregulation and
- Mental and affective disorders.
It is for all this, without taking into account the benefits of getting up early that you have on your productivity, mood and performance at work.
There are many techniques to get up early, here is an article with consejos for getting up early.
Personally, I think that of the healthy habits that exist, meditation is the most important. There are countless studies that prove all the benefits of meditation in your life.
Before explaining the importance of meditation, here is a guide where we explain how to learn to meditate.
I believe that there is no area in your personal life that is not benefited by meditation; just to mention a few:
- Reduces the production of cortisol, the stress hormone.
- Increases dopamine production in your brain.
- You are calmer, meditation has been shown to disminuye anxiety and depression.
- You make better decisions since you stimulate the parts of the brain (prefrontal cortex) in charge of directing your life.
Now, many people do not know how to start meditating, and even think that it is very difficult to achieve it.
“I am not able to keep my mind blank, without thoughts…” I was one of those who thought this, so doing research I found that there are three types of meditations: open focus, mindfulness and transcendental.
This last, transcendental meditation it does not require you to think nothing, to sit in the lotus position, or to eliminate your thoughts.
If you want to know this meditation that is quite fácil, you only have to meditate 20 minutes in the morning and another 20 minutes in the afternoon, you perro read the book The Power of Stillness, where the benefits of transcendental meditation are mentioned.
Within meditation we could also talk about yoga, whose meaning is “Union with God”.
The benefits of this discipline are incalculable, in fact, in India there is a ministry of yoga and ayurvedasince it not only prevents and cures certain diseases, but also heals emotional and mental insecurity.
Yoga is one of the healthy habits that are not related to religion, but to spirituality. The path that will help you reach your true and unlimited potential as a human being.
Asanas (postures) rejuvenate the spine, which is the energy center of the body. The postures strengthen the immune system, curing accidents and diseases.
4. Food is your medicine:
Your body is a reflection of what you eat: Hippocrates
Food is one of the most discussed healthy habits, which has the most recipes, formulas or tricks. And while we’re no food experts, it’s no secret that our bodies speak when we eat.
Your body is a machine, perfect in fact, and your diet is the medicine you use to give it the energy it needs.
How are you feeding yourself? Are you listening to your body, its symptoms? Do you know those foods that make you heavy?
Well they say that “you are what you eat” so listen to the wisdom of your body, as it is constantly speaking to you. Always pay attention to how you feel after each meal and you will see that you stop eating.
With food it is important that you do not compare yourself with others, all bodies work differently so it does not make sense to implement diets or habits under the premise that they have worked for others.
In general terms, stay hydrated, increase the consumption of vegetables, and foods that you feel like your body likes.
5. The importance of reading:
Books hold the answers to all the questions you have. Books are those tools full of content, information and wisdom that make you improve. People who say that once you finish a book you are never the same person are not exaggerating.
When was the last time you read? Many people are creative in justifying why they don’t read. Some say they don’t have time to read, they don’t have money to buy a book, or they just find it too boring.
Practical answers to your excuses:
Reading is one of the healthy habits that best speaks of you. If you are not growing and developing as a person, you are immediately dying.
Books open up your unlimited potential to a world of possibilities. Formal education may give you a living, but self-education, or studying your own success, will give you financial independence.
most likely that you are reading this article because you want to grow and be more successful; The easiest way to start working towards it is by looking for books that go in the direction of your goals and objectives.
Remember, all the problems are already solved, you just have to look for the right book.
6. Control your mind:
The mind is a powerful tool that you must learn to control, otherwise it will control you.
As stated Eckhart Tolle In his book The Power of Now, we are more than our thoughts. When you understand that your Being transcends what you think, what you do and what you say, you learn to manage your mind and not the other way around.
So how to control your mind? Start by understanding that you are right in what you tell yourself; the story you tell yourself daily about who you are, how you talk to yourself and the inner dialogue that whispers to you all day.
Your worst enemy and advisor is none other than yourself, what do you tell yourself daily? What’s up? External behaviors originated from your inner dialogue first.
Not even your worst enemies cánido hurt you as much as your own thoughts: Buddha
Establish personal decrees:
It is important that you have positive affirmations; For example, repeat to yourself that I am healthy, prosperous and abundant. To establish your decrees remember the law of the 4 P’s, may your words be present, positive, powerful and persistent.
So ask yourself, what do you tell yourself in secret when you walk and look in the mirror?
Healthy habits are also on your mind, and there is no better medicine than having happy thoughts. So stop the negative conversations, stop seeing the glass half empty and start being more grateful.
7. Your life purpose:
Surely you are wondering what your mission has to do with the healthy habits that you should practice in your life.
How many bad decisions have you made in your life as a result of not knowing what to do with your life, when you preferred money over your passion?
When you are clear about your life purpose, your Dharma, or your mission, all other activities, goals, and objectives take their rightful place in your life.
In other words, when you are clear about what you love to do, you not only understand the importance of having healthy habits to continue with your projects, but you also dedicate time and resources to these activities.
In addition, your purpose directs you to surround yourself with people who add to your life, so therein lies the importance that you define where you want to go and how you want to live.
8. Sport is life:
Sport, or physical activity, is another of the healthy habits for mothers that has great benefits for your life. From the outset you disminuye the risk of cardiovascular disease, lose weight due to burning calories, and strengthen muscles and bones.
Depending on your physical condition you perro start to develop this habit. That is, if you have had a sedentary life, you cánido start by walking a few days a week, so that you perro create the habit and stay with it.
See: How to create a list of New Year’s resolutions that come true
This is important to keep in mind, since it happens that many times people start out very enthusiastic about the sport, but the motivation and willpower subside, and the momentum is lost.
How to keep it? Start gradually, consulting with a doctor on the best way to start and practicing a sport that you enjoy. Additionally, look for outdoor activities, in this way you change the environment and distract yourself from your routine.
9. Learn to manage your time:
There are those who argue that when a life purpose is found, it is impossible to have a cómputo. And personally, I think it makes sense that when you do something with passion, you want to spend most of your time doing that activity.
However, life is made up of blocks that require your attention and resources. By this I orinan that you should not only learn how to manage your money, but also the time you dedicate to the other areas of your life.
It is perfect that you love your job, but you must make time to share it with the important people in your life. It’s okey to enjoy your hobbies, but you should also dedicate part of your day to work and fulfill your responsibilities.
When you don’t have a holistic approach to your life, and you let one area take up all your time, energy, and effort, you will slowly waste away, losing capacity and enjoyment for what you do.
Not everything is work in life:
In his book titled The Conquest of Happiness, Bertrand Russell explains that “one of the sources of unhappiness, fatigue and nervous tension is the inability of people to be interested in things that have no practical importance in life.”
According to this author, “the person capable of forgetting about his work at the end of the day and not remembering it again until the next day begins, will surely do his job much better than the one who continues to occupy himself during the intervening hours.”
The invitation is quite fácil, assume your life as a combination of facets that give you different results (all important); some bring you income, others satisfaction, others love and pride, while others offer you pleasure.
What is the first thing you do when you get up in the morning? How do you start your day? Do you start consciously thanking for a new day?
The vast majority of people, once they stop snoozing and finally get up, the first thing they do is grab their phone and check their popular media, correos electrónicos, and text messages.
We are not going to deny the importance of telephones in our lives, for many they are a tool for work, communication and a source of information. The problem is the excessive use that we are giving to these devices.
Ask yourself the following questions:
- Do you check your phone before and after sleep?
- Do you go into the bathroom with your phone?
- Perro’t help but check your phone when you’re eating?
- What do you feel when you leave your cell phone at home or it discharges?
- Do you keep up to date on each of the popular networks?
If when reading these questions you feel identified, perhaps you could consider applying a digital diet to your day.
Below I mention a series of healthy habits that you cánido apply so that you disconnect and control your anxiety of always having your phone in hand.
Equipo blocks of time to check your phone:
It cánido be two or three blocks a day, of 20 minutes, where you check your correos electrónicos, conversations, publications or simply browse on your cell phone. This way you won’t be checking every five minutes to see if someone posted something.
Remove the phone from your room:
This way you won’t be checking your phone before going to sleep or after waking up, it has also been shown that the white light from these devices influences the production of melatonin, the sleep hormone.
According to researchers at the Rensselaer Polytechnic Institute in New York, when you are exposed to this light two hours before sleeping, or going to bed, the levels of this hormone are suppressed by 22%.
If your excuse is that your cell phone is your alarm, buy a small clock for your room and thus avoid temptations.
Do not take your cell phone out of your pocket in meetings:
Ideally, you should not take your cell phone to meetings, meals, events with friends, or any popular event; and in case you carry it, keep it in your pocket, this way you perro pay full attention to the person in front of you. To avoid distractions, put your cell phone in silent mode.
A day without a cell phone:
Make an effort to completely disconnect for one day a week. For example, you cánido leave your cell phone at home, go out and enjoy the fresh air, practice a sport like footing or riding a bike without taking your cell phone with you.
11. Medical examinations
To end this list of healthy habits, we recommend that you have a medical examination every year, which includes blood tests, stress tests and any other according to the recommendation of your doctor.
These prevention visits cánido save you from chronic diseases and will allow you to have a greater margin of management.
It is important that you listen to your body, that you avoid situations where stress predominates and above all, that you do not put “emergencies” before your health.
12. Distance yourself from people who deteriorate your quality of life:
If just looking at a fast food logotipo perro make you feel anxious, imagine how much of an impact a toxic person perro have on our lives.
Surely these people will not be happy with your decision to keep them away from your life and they will let you know in a very clear way.
However, isn’t it worth avoiding the cumulative effects of being around these people and their negative energy for years?
Choose wisely who you are going to surround yourself with, since these people with their energy, attitude and behaviors will positively or negatively affect your life.
It is key that you understand that each person next to you is helping you achieve your goals, or taking you away from them.
13. Cultivate the habit of order:
Free time is really in short supply these days, and much of it is wasted by not being organized.
We touch things two or three times before doing anything with them, and once we use them, we put them away in some place, which we usually forget about.
This causes trouble finding them in the future, so keep a place for all those little things you need to do when you have a spare minute.
Begin to have a system of order in your home, at work and in your life in general. In this way you will stop wasting time looking for something that you know is out there, but you don’t know where.
These kinds of healthy habits will not only improve your life, but they will give you the freedom to focus on the things you really enjoy doing.
14. Learn to say no:
The harder it is for a person to say no, the more likely they are to experience stress, burnout, and even depression.
Saying no is, in fact, a major self-control challenge for many people. “No” is a powerful word, which you shouldn’t be afraid to say. Furthermore, avoid phrases like “I do not think I perro” either “I’m not sure”, when you know you don’t want to.
Learning to say no to a new commitment honors your existing plans and gives you the opportunity to successfully fulfill them. Just remember that saying no is a healthy habit that will help prevent the negative effects of over-commitment.
In conclusion, each of these healthy habits will allow you to live better, you will feel its effects almost immediately in your life, and in the long term your body and mind will thank you.
Continue reading: What is Emotional Intelligence and how to develop it in your life
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