· Introduction ·
Achieving and maintaining optimal health doesn’t have to be complicated. By incorporating a few simple habits into your daily routine, you can take control of your health and feel your best.
You need to remember that you main goal in this life is your success in all the areas of your life. Even though we have sections that you can check for the other areas, remember that every change and succes starts with you.
Here are 10 simple habits for achieving and maintaining optimal health:
· The habits ·
1. Eat a balanced diet:
The word diet is almost all the time misunderstand. People normally think that the word diet means some kind of restrictive eating plan and normally applies to people with an eating disorder, but they are wrong.
The word diet only means what you eat in a day, it doesn’t matter if it is a burger a pizza or a salad, it is still your diet.
Now that we understand this, having a balance diet only mean to have a balance eating habit. A healthy diet is essential for optimal health. Focus on eating a variety of whole, unprocessed foods, including plenty of fruits, vegetables, whole grains, and lean protein sources. Avoid Eating all the time processed and sugary foods. I know it sounds like an exaggeration but a lot of prepared food have already a lot of sugar.
You can check this post about diets like keto or a personalized plan but in the end a diet that includes everything is the best you can do. Here is a guide how to create a sustainable meal plan to achieve your goals by yourself.
2. Stay hydrated:
Drinking plenty of water is essential for good health. Aim to drink 3.7 liters of water if you’re a men and 2.7 if you are a woman per day taking into consideration 20% of it will come from the food and contemplate more if you are physically active or live in a hot climate. Check this post from the Mayo Clinic with an easy and comprehensive guide of the intake of water recommended for you.
The easiest thing that you can do here will depend on your style of life. If you are almost all the day in your house, put several bottles with water around the house so you can have them at your reach. Also if you are in an office or moving around, think of buying a good and resistant bottle that you only have to fill once or twice in the whole day.
3. Exercise regularly:
Regular exercise is important for maintaining good health. Aim for at least 30 minutes of moderate-intensity exercise, such as brisk walking or cycling, on most days of the week. If you’re new to exercise, start slowly and gradually build up your endurance.
Check this guide to stay motivated with the exercise The Ultimate Guide to Staying Motivated and Focused While Working from Home, it can change your life or follow this simple advice.
4. Get enough sleep:
Sleep is essential for optimal health. Aim for 7-9 hours of sleep per night, and create a relaxing bedtime routine to help you wind down and fall asleep. Avoid screens, caffeine, and alcohol at least 45 minutes before bedtime and use your bedtime app on your phone. Here is a guide for each cell phone.
Also try meditating and reading or if you like gadgets and tech you can try these tips.
5. Practice stress management techniques:
Chronic stress can have negative impacts on your health. To manage stress, try practicing relaxation techniques such as deep breathing, or try free meditation apps, yoga or stretched workouts. You might also find it helpful to set aside time for activities you enjoy, such as hobbies or spending time with friends and family.
6. Practice good hygiene:
Good hygiene is important for maintaining good health. This includes washing your hands regularly, brushing your teeth twice a day, and showering or bathing regularly.
Try to apply these activities before something you normally do. If you read the chapter 5 of Atomic Habits by James Clear, you will found out that a good way to create a new habit is to identify a current habit you already do each day and then stack your new behavior on top. This is called habit stacking.
7. Get regular check-ups:
Regular check-ups with your healthcare provider are important for maintaining good health. This may include annual physical exams, blood test, screenings for diseases, and vaccinations to protect against illness. You can even subscribe to make the test on your own at home, but don’t let it pass.
Make a budget and a date to do this at least once a year, always closer to the same day in the same conditions.
8. Limit alcohol consumption:
Moderate alcohol consumption may have some health benefits, but excessive alcohol consumption can have negative impacts on your health. If you choose to drink alcohol, do so in moderation, defined as up to 1 drink per day for women and up to 2 drinks per day for men.
We encourage a lot that you have a cheat day with your partner or friends but take into consideration that if you are going to drink a few drinks on a Saturday, compensate it with the rest of the week.
9. Don’t smoke:
Smoking is a major risk factor for a variety of health problems, including lung cancer and heart disease. If you smoke, quitting is the single most important thing you can do for your health.Whe we say don’t smoke it include narguila or vapes.
Of course we understand that in a party or a night out you may occasionally smoke but in this case it should be an exception and really make an effort not to make it an habit.
10. Protect your skin from the sun:
Exposure to the sun’s harmful UV rays can increase your risk of skin cancer. To protect your skin, use sunscreen with an SPF of at least 30, wear protective clothing, and seek shade when the sun is strongest.
Remember that having a 30 minutes bath of sunlight can help your vitamin D and be healthy for you but always try to not receive the sun directly or use the sunscreen.
Note: remember that we may not notice but the suns is always illuminating and nutrifying us through any windows, in the car and more.
· Conclusion ·
Achieving and maintaining optimal health doesn’t have to be complicated. By incorporating a few simple habits into your daily routine, you can take control of your health and feel your best.
I know this list may sound like a lot and with all the references and other post it may feel overwhelming, but if you take the time, with patience and dedication, read again each habit and its reference, make a small list of everything and make the practice to applied it to your personal lifestyle you will see it is much more easy than it seems.