We are made of the substances we consume, therefore the statement “You are what you eat” is true.
The problem is that we eat unconsciously a lot of unhealthy things.
Our eating habits form over a long-time period very slowly.
TABLE OF CONTENT
- Form conscious eating habits
- Take conscious breaths
- Spend time in nature
- Be grateful
5 SIMPLE TIPS TO IMPROVE YOUR HEALTH
1. FORM CONSCIOUS EATING HABITS
What do I mean by that?
For example, I used to drink coffee in the morning with a lot of white sugar in it.
One cup of coffee with white sugar might seem to be nothing, but in the long run, it matters to your health.
I used to put 3 cubes of white sugar into my morning coffee. 3 cubes of white sugar for one coffee per day summed up to one year (365 days) makes a total amount of 1095 cubes of white sugar each year just for my morning coffee.
This was not only a huge amount of useless calories but also a danger to my health.
White refined sugar gives you the feeling of an instant energy boost, but it has no nutrition for your body.
Instead, it causes an acidic environment in your body and helps unhealthy gut bacteria to prosper.
Leaving out the 3 white sugar cubes each day from my morning coffee was just my personal example for a new conscious eating habit.
Try to start seeing your body as a sustainable system where it matters with what you refill your energy tank.
Pick out one unhealthy eating habit and replace it with a healthy one.
It´s as simple as it sounds.
You might want to eat more fruits and veggies?
Why not starting with one additional apple a day?
2. TAKE CONSCIOUS BREATHS
Sounds too easy?
It is easy and a the same time very effective.
Studies from the Harvard medical school show positive effects of conscious deep breathing.
It decreases the stress level and lowers blood pressure instantly.
These are only 2 benefits of a lot of others.
How to do it for the first time?
Sit down comfortably onto a chair or the floor with a straight back and with your head facing forward.
Close your eyes and take a deep breath through your nose.
Letting the air flowing through your nose in and through your mouth out.
Repeat this for a few minutes to get connected with your breath.
Start with this exercise for 5 minutes per day.
In case you want to take this a step further go ahead and turn it into a meditation exercise.
Giovanni from Live and Dare created a meditation course for beginners that is super simple to follow along and teaches you how to establish a meditation practice easily.
All you need is just 5 minutes per day to get started.
It is proven that only a few minutes of conscious exercises per day has a positive effect on our overall physical and mental health.
Regular exercise helps us to stay in shape, lower our blood pressure, prevent depression, reduces the risks of developing diabetes, heart disease, and stroke.
An article published by the Harvard university mentions that regular exercise like aerobic also keeps our brain fit.
It helps to increase the volume of our prefrontal cortex and medial temporal cortex.
These are the regions of our brain where we coordinate our memory and thinking.
This means if you want to improve your memory- start exercising.
By the way, this is also the area where we plan our goals!
Half an hour of exercise per day over a period of 6 months can already lead to an increased volume of these regions in your brain.
4. SPEND TIME IN NATURE
Spending time in nature can be a rare experience especially for people living in huge city centers.
I know what I´m talking about as I am one of them.
Especially for us in the cities, it is very important to take regular breaks in nature.
It might be a walk into a nearby park in the morning or after work, or it could be a weekend getaway into a quiet environment in nature.
Several scientific studies proved the positive effects on health and well being after spending some time in nature.
Better a few minutes per day as not at all.
It not only reconnects us to mother nature but also boosts our immune system.
It literally gives us energy and helps us to relieve stress.
The connection to nature also makes room in our head for more creativity and helps us to concentrate better as well.
5. BE GRATEFUL
Practicing gratitude for what we have is another key element of a healthy life.
Being able to identify the good things in our life is important.
It makes us optimistic about life and enables us to focus on the good things instead of what we don´t like.
It reconnects us with ourselves and with our surroundings.
Through gratitude, we not only change our view towards life but also enhance our kindness towards others.
How to practice gratitude?
The easiest way is to get this journal.
Another way to practice gratitude is to reflect on the past successes of your life.
You could do it, for example, every evening before you go to bed.
By closing your eyes and thinking of your past successes for a few minutes.
Another way is to pick 10 things every day for which you are grateful for.
If you want to take this exercise a bit deeper you can pick 10 things every day you are grateful for, which doesn´t cost any money.
This one is very powerful because we live in a society where money seems to rule the world.
This gratitude exercise reconnects yourself with your true inner self beyond our materialistic world.
All tools I mentioned in this post at a glance:
- Meditation for beginners course created by Giovanni from Live and Dare
- 5- minute journal to be practice gratitude as part of your morning or evening ritual
Want to learn more about creating a healthy life?
Check out the post How to create your best life
Download the FREE Reach Your Goals Guide!