We all want to be mentally and physically healthy. But in order for this to happen, we must put in the effort. Daily. Continue reading to learn about the daily habits we must develop in order to achieve a healthy mind and body.
What constitutes a healthy mind and body?
A healthy mind and body constitute more than just being free of illness. It also means having the energy to complete daily tasks as well as the ability to focus, concentrate, and think creatively to solve problems.
A healthy mind and body also entail being able to interact and socialize with others or being content to spend time alone. Having the ability and enthusiasm to learn new things. Dream, set goals, and be able to achieve them.
According to the World Health Organization-
“Health is a state of complete physical, mental, and social well-being and not merely the absence of disease or infirmity.”
The WHO stated further that health is-
“A resource for everyday life, not the objective of living. Health is a positive concept emphasizing social and personal resources, as well as physical capacities.”
That being said, you must be healthy in order to fully enjoy and live your daily life.
7 Daily habits to develop
So to achieve optimal health, here are 7 habits you can develop. These are simple routines, supported by science, that you can easily implement to maintain a healthy mind and body.
Early morning walk
According to research, the body requires the stimulation provided by a morning walk for two reasons.
One is that when we walk, our eyes are exposed to visual images, which is referred to as optic flow. This flow has a significant impact on our central nervous system. Specifically, the amygdala, which regulates our feelings of threat and anxiety.
So when we go for a walk, our eyes take in our surroundings. And the images that we see have the ability to reduce the neural activities in our brain. Including the amygdala.
This then results in reduced stress and anxiety.
The second important benefit of an early morning walk is the effect of sunlight on our eyes.
Early morning sunlight exposure promotes overall well-being, including an improved hormone system and positive brain function.
Furthermore, exposing your eyes to the bright light of the sun activates the brain to wakefulness.
This entails signaling to all other parts of the body, every cell, and organ. That it is time for them to perform their duties.
Finally, being exposed to sunlight causes the release of cortisol. A hormone that is responsible not only for wakefulness but also for the promotion of a healthy immune system.
Drink water
Although sleep provides rest to our body, the prolonged lack of water causes dehydration. And for this reason, it is important that we hydrate our bodies first thing in the morning.
Aside from hydration, drinking water first thing in the morning is also important for mental performance. That is, the ability to think quickly, have a better memory, as well as improve focus and creativity.
Additional health benefits of drinking water, first thing in the morning and throughout the day include:
- Mood improvement,
- Flushes out toxins,
- Improves immune system,
- Jumpstarts metabolism, and
- Improved digestive system.
It is also recommended that you add sea salt to your early morning water intake.
Adding sea salt to your water will keep you hydrated for longer. It will also provide sodium, potassium, and magnesium. Minerals that your brain needs to function properly.
Hold that coffee
That is, delay your caffeine intake for at least 90-120 minutes from the time you wake up. This is to avoid a sleepy afternoon.
How is this possible, given that coffee is supposed to wake you up?
This is due to adenosine and the fact that coffee is an adenosine blocker, according to Andrew Huberman of the Huberman Lab podcast.
Adenosine levels in our bodies are inversely proportional to sleepiness. In other words, lower levels of adenosine causes more sleepiness.
Therefore, drinking coffee immediately after waking up prevents the accumulation of adenosine. This means that our bodies will have a low level of adenosine in the afternoon, resulting in daytime sleepiness.
Fasting
We’ve all heard the old phrase that breakfast is the most important meal of the day. However, new research is now refuting this claim.
According to recent research, eating breakfast does not improve your metabolism. And it does not guarantee that you will not go hungry before lunch.
When you skip breakfast, on the other hand, you tend to gain more benefits.
Fasting to begin the day. Or delaying your food intake until around 11 a.m. or 12 p.m., puts you in a state of heightened alertness. While still remaining calm.
This is because fasting raises the level of adrenalin in our brain and body. According to research, this increase will result in being more receptive to learning. That is, taking in and remembering new information, and having better focus.
Healthy eating
When you do eat, go for more servings of vegetables, protein, and some grains. You can add some fruit but keep in mind that some fruits are high in sugar.
Portion control is also important for healthy eating.
Alternatively, you can practice the Hara Hachi Bu method of eating, which originated in Okinawa, Japan. This eating style involves stopping when you are 80 percent full. That is, instead of eating until you are full, be mindful to stop eating when you are no longer hungry.
Exercise
Again, research shows that it is critical to exercise in order to fully optimize your brain and body. Exercise for about an hour every day, at least 5 days a week.
In addition to cardiovascular exercises, make sure to include resistance training in your activities. These exercises aid in the maintenance of muscle and bone health. They are also beneficial to the brain as well as the organs of the body.
Rest
We may have structured our weekdays to strictly adhere to certain habits, schedules, and activities. Because they provide us with significant benefits.
But, most of us would struggle to maintain our weekday schedule of activities over the weekend.
Thus, a day of rest from the strict confines of our weekday habits and activities will be both physically and mentally beneficial to us.
So, plan one day over the weekend wherein you don’t have to make plans for the day ahead. Where you can do whatever you want, whenever you want, and simply relax and allow your body to rest.
However, there are some habits that you must follow every day, such as your morning sunlight exposure and sleep schedule.
Maintaining these habits even on weekends is critical to avoid disrupting your body’s circadian rhythm. Which can significantly affect your mood and health.
What is the best way to develop good habits?
Good habits, such as the ones mentioned in the previous subheading are easy to do and implement. But because we are set in our old ways, they may present themselves to be difficult.
So the best way to develop them good habits is to start small. Start with the ones you can commit to in a small way and then snowball from there. Pretty soon you will be able to ingrain these habits into your daily activities.
That’s it, all you need to do is to start.
Summary
A healthy mind and body is one that is not only free of illness. But also has the vitality and ability to think and focus clearly. Maintain personal and social relationships, and pursue professional and personal development.
Developing these 7 daily habits can help you maintain a healthy mind and body.
- Early morning walk,
- Drink water,
- Hold that coffee,
- Fasting,
- Healthy eating,
- Exercise, and
- Rest.
Although these habits are pretty straightforward, developing them may prove to be difficult because of the current habits that are ingrained in us.
But if we truly want to have a healthy mind and body, the best way to get there is to just start. Start small, start big, or start with any routine that works for you. Whatever it is, just get started.
Please share your thoughts or ideas about 7 Daily Habits For A Healthy Mind And Body in the comments below. And if you liked this article, you might be interested as well in these articles:
Why Good Habits Beat Motivation
How To Define Yourself By Your Habits
9 Effective Habits For A Happy Life
Building Good Habits For Your To Be
How To Break 9 Bad Habits That Keep You Down
7 Tips On How To Develop A Persistent Habit
5 Organizing Habits You Can Learn From Organized People
7 Good Habits To Develop (Inspired By Gardening)
10 Habits For A Simple Life
Small And Easy Habits That Can Change Your Life
Habits To Overcome The Struggle Of Waking Up Early
10 Simple Minimalist Habits You Can Develop
Outside Reference/s:
Neuroscientist Andrew Huberman: “You Will Feel The Benefits Immediately”
Breakfast is no longer the most important meal of the day: new study
The science, methods, and benefits of fasting
Great ideas! I have been trying to get better about my daily habits but there are times when it’s definitely a struggle!