Five health habits that you should adopt

Just a few healthy habits can make you happier and healthier for a longer period of time. Where do you begin? What advice can a psychologist give you?

Everybody wants to be healthier, but establishing healthy habits is hard work. Less than a quarter of us achieve our New Year’s Resolutions, most likely because we set unrealistic or overly ambitious goals. We can use research to narrow down the habits that are worth our time.

It can be hard to create new habits. There are certain thought processes and behaviors you can practice to help you achieve these long-lasting change, such as setting small, manageable goals, or focusing on the things that make you feel good.

5 simple habits to a healthier life

Here are some easy habits that you can adopt right away to enjoy the health benefits of a healthy life style.

Nurture your social relationships

Why it is worth it:

loneliness and social isolation have been proven to be risk factors for poor physical and mental wellbeing. Studies have shown that loneliness can increase the risk of stroke, depression and heart disease.

Start the habit:

• Schedule It — The pandemic has made it harder for us to communicate and you might be more nervous about socialising. Make plans to call or visit a family member or friend at least twice per week to help you overcome this feeling.
• Expand your circle– Try to expand your social network through volunteering or joining social groups such as a book club, choir or exercise class.

Habit 2: Prioritise your sleep quality

Why it is worth it:

Sleep is a powerful tool. Our bodies and minds can repair and recover with the 6-9 hour sleep recommended per night. A good night’s rest also helps to maintain a healthy body weight, increase fertility, and improve your mental health. Poor sleep increases your risk of diabetes and heart disease. It can also increase your chances of obesity, depression, cancer, and even cancer.

Start the habit:

• Be realistic– Go to bed a half hour earlier than usual, and then slowly advance the time so that you can get all 6-9 hours.
• Go outdoors. Exposure to bright light during the day will help you feel more sleepy at night and improve your sleep quality. For better sleep, try to spend as much time as possible outdoors during the day.

Get more exercise in your day

Why it is worth it:

There is strong evidence that can reduce the risk of stroke and heart disease by exercising at least 2.5 hours per week. Physical activity has many benefits, from improving mental health and maintaining a healthy weight to extending our lives. Fitting regular exercise into your routine is the challenge.

Start the habit:

• Start With 30– Even adding half an hour to your daily routine of moderate exercise can have a positive impact on your health. Try jogging on the bus or using a standing office.
• Play a team sport– Studies show that leisure physical activity, such as moving for fun or in a group, has better outcomes than occupational physical activities like heavy lifting and labouring at work. Join a running group or try a new sport to enjoy the social and physical benefits.

Habit 4: Eat more colorful food regularly

Why it is worth it

In general, the more colorful your food selections, the nutrient-richer your diet. Plant-based, colourful foods are rich in phytonutrients that have anti-inflammatory and antioxidant properties. A study showed that older people who consume the colorful Mediterranean diet (which is rich in fruits and vegetables, whole grains and fish), have a lower risk of death from any cause.

Start the habit:

• Eat 2 You don’t need to eat all the colours of the rainbow at once. Add 2 different colored fruits and vegetables at every meal. Then, gradually add more colours to your basket.
• Choose frozen– For a variety of fruits and veggies all year long, choose the frozen section. They are usually as nutritious as the fresh ones.

Habit 5: Schedule time for the things you enjoy

Why HTML0 is worth it?

It is not an easy habit to form. Research shows that finding purpose and meaning in life is important. Doing more of what makes us feel included, worthy and part of something can be a powerful thing. It not only makes you happier but may also lower your risk for health problems such as depression and stroke .

Start the habit:

• Make A List – Sit down to make a list and write all the things you enjoy or that get you excited to wake up in the morning. Then circle the ones you would like to give more priority in your life.
• Try something new. Maybe you have always wanted to do yoga, kickboxing or writing, or learn a language. It’s not necessary to have 100 hobbies in order to feel fulfilled. Just try a new one every week, either an afternoon or evening.

Healthy habits are easy to form if you follow these tips

It’s great to have a plan for forming healthy habits, but actually implementing them can be a real challenge. Here are some tips to help you stay motivated to make healthy habits stick.

1. Stack your habits

Gauffin says that you should tie your new habit into an existing one. Researchers have found it takes an average of 66-days for habits to become automatic. Start a new habit and add it to what you do already every day.

After you brush your teeth, for example, include a 3-minute mediation. Gauffin says it’s important to make room for new habits that will become a part of daily life.

2. Choose behaviors that make you feel good

Discover what motivates you. What do you desire from life? Gauffin asks, “Are you living your life the way you desire?” These questions can help you find the motivation to make a personal change.

Are you changing your lifestyle to please others or to satisfy yourself? Motivation must come from within – or else it won’t be sustainable.

Intrinsic motivation is when we choose to do something we like. This is different from extrinsic motivating, which motivates us to perform certain behaviors to avoid punishment or earn rewards. You can plan an exercise date to make you feel better, or you can choose healthy food because you like the idea of trying new recipes.

3. Flexibility is key

Gauffin explains that other things can often get in the path of your goals. That’s fine. “Introducing new habits should not be a struggle. If your new habit doesn’t seem realistic, try a different one. Pushing or punishing yourself will not bring you any good. Encourage yourself by rewarding yourself.

4. Keep small habits.

Gauffin says, “Start small with concrete, specific habits.” Realistic goals will help you achieve your success. You’re then more likely to achieve them.

When should I consult a doctor?

A doctor can identify any underlying health issues if you are having trouble maintaining new habits. Speak to your doctor.

• You may feel less energetic and/or enjoy your daily life less if you are experiencing this.
• You may be suffering from loneliness or stress.
• If you are struggling to maintain healthy weight
• You may have difficulty sleeping regularly