As an almost 40-year-old, I know that building a healthier lifestyle is a non-negotiable. The truth is that our bodies keep count, and whatever we do with it, good or bad, will compound over time.
For me, a health scare about 6 years ago was a much needed wake up call.
I was told I had severe dehydration amongst other things, and this led to some healthy practices, many of which I still maintain today.
Another thing to remember is that the way you feel at 38 will largely depend on the things you do between 34-37.
Perhaps, you can relate.
Taking your health seriously and adopting the right habits and lifestyle can be the difference between struggling through several aches and pains, or enjoying your 30’s and 40’s.
If you’re ready to embark on a healthier lifestyle journey, then you should check out these healthy habits for a happier life.
9 Habits You can Start for a Healthier Lifestyle
These daily habits that have helped me maintain a healthy and joyful life, and I believe they can help you too.
1. Go to Bed Early
What time should you go to bed? Is a question I have asked Google a few times, and depending on the site you land on, you may be told anytime between 8pm to 11.59pm. Which means going to bed largely depends on the person and their goals.
Personally, I have found that mornings are my most productive hours so I would rather head to bed early so I can get up early.
These days, I go to bed at about 11pm and get up around 6am. There was a time I did the 10pm/5am cycle. What matters is to get at least 6 to 7 hours of sleep per night, and I also make up any difference with a nap during the day.
2. Daily Supplement Intake
I started taking supplements just before COVID and I must say it was so helpful during the heat of the pandemic. I was taking a multivitamin option, a vitamin D supplement, and a Zinc Supplement.
And I have mostly continued this practice till date. However, instead of taking several supplements. I just stick to one – Evening Primrose Oil (EPO). I am currently taking the Sports research brand. One of the best I’ve taken is the Efamol brand as it also has some Vitamin E. You can get it here.
EPO has a host of benefits. I particularly like it because it regulates my hormones (I used to have hormonal acne and skin irritations, which are all but gone).
If you are not already taking any supplements, I will recommend you start. You don’t have to start with too many at once, 1 or 2 options will suffice. EPO is great for hormonal balancing. You could also try a Vitamin C and Zinc option for better skin and health. Remember that I am neither a doctor nor a nutritionist so you should do your research before you buy.
3. Stretching throughout the Day
Stretching is a big deal for me. It is particularly helpful after I have been sitting or lying down for a while. I tend to stretch when I wake up and at various intervals in the day to ensure I remain nimble and agile. I especially like to hear the crack sound when I stretch my limbs. It feels like it’s working.
Do you like that sound or is it just me?
4. 10,000 Daily Step Goal
A daily step goal fosters movement and tackles our mostly sedentary lifestyle. Interestingly, 10,000 is not an arbitrary number, a 2022 study published in Journal of Clinical Medicine found that walking 10,000 steps “…outdoors in nature can significantly increase mental and relieve symptoms of depression and anxiety.”
If you can, I recommend a 12,000 to 15,000 daily step goal. You are likely to see more results at this pace, especially if you want to stay trim.
I use an exercise watch to track my daily steps. The Fitbit exercise watch was my go-to for many years to track my steps, and it made it easy to stick to a walking habit.
If you’re struggling to walk more consistently or create a fitness habit, using an exercise watch will make this habit much easier to implement.
Tip: Use it primarily for its health benefits and not to take calls or receive messages. I only use my exercise watch for its health options – step count, exercise time, blood pressure checks, and sleep quality.
5. Drinking at least 6 Glasses of Water
The daily recommended is about 8 glasses of water, which is great. You should aim for this or higher.
I used to think I drank enough water until I had my dehydration episode. Now you will usually see me with a bottle of water whereever I go. Carrying a water bottle around makes it easier to hit my daily target or at least come very lose to it.
Drinking enough water is said to help keep our minds clear, limit headaches, and also improve digestion.
If you’re struggling to drink more water, you could consider using a measuring water bottle like this or try fruit infused water as a alternative option.
6. Prayer and Meditation
Prayer and meditation keep me centred and peaceful. It is how I flood out the doubt, fear, and anxiety and fill my mind and heart with love, peace, and faith. If you don’t already do this, I recommend you incorporate a form of meditation to your day.
I usually meditate on Bible verses or quotes I love, and this has been helpful. If you’re not a Christian, you can consider meditating on words or quotes that resonate with you. It’s a powerful way to fill your mind with light.
7. Journaling
This presents an opportunity to process your thoughts, create a roadmap for your dreams, and express your gratitude. It is a great go-to daily practice.
If you’re not already doing so, this is one to start. You can try the 5-minute journal, gratitude journaling or even food journaling.
8. Daily Fruit & Vegetable Intake
You need to get comfortable with eating loads of fruits and veggies everyday.
I love eating fruits, but I found that the best way to ensure I take them daily is by juicing them. I know I might not get as many nutrients as eating them raw, but then I remind myself that it is better juiced than not at all. If you have sugar spikes, you may opt for more vegetable-based juices/smoothies. Remember to consult your doctor or dietician before making any major changes to your diet.
9. Detox Saturdays
I have weekends where I go offline – no social media, no WhatsApp or messaging service or calls. This practice has helped me break the pull of social media and improve my mental health. You can try it out even if for just a few hours.
A healthier Lifestyle is Always Possible.
If you are reading this and feel like you want to build a healthier lifestyle, but you also recall all the other times you promised you would do so but failed. I hope you don’t beat yourself about it.
We have all been there.
I still have areas where I need to improve, but I have learned to start where I am and take things one day at a time.
One of the ways to do this is to create a visible way to monitor your progress. This acts as a reminder and keeps your accountable.
Get your Monthly Habit Tracker here.
Leave a Reply