Many of us have good intentions when it comes to our health. We want to eat healthier, get more sleep, and exercise more often. But at the same time, other things in life tend to get in the way, making it difficult to stick with these goals.
Creating daily rituals for yourself can help you improve your overall health while also providing you with the structure and support you need to succeed.
Check out this list of 7 daily rituals that can improve your health and boost your energy in a variety of ways.
1. Hydrate: lemon water first thing in the am
Drinking enough water is one of the simplest things you can do to improve your health. Not only does it help flush toxins from your body, but it also keeps your organs functioning properly and can even help you lose weight.
One of the best ways to make sure you’re getting enough water is to drink a full glass first thing in the morning. Lemon water helps alkalize the body, boost your immune system, and improve digestion. It’s a great way to start your day off on the right foot!
Our Detox Water helps cleanse and alkalize your body, the ginger and cayenne addition helps with circulation and digestion. Cayenne pepper also has a ton of beneficial antioxidants that help promote overall health and wellbeing!
2. Fuel: eat a savory breakfast
In addition to drinking enough water, having a balanced meal for breakfast can help you feel energized throughout the day and avoid overeating later on.
The best type of breakfast would be those that are a low-glycemic index. A very low-carbohydrate high-fat breakfast lowers post-breakfast glucose excursions. So basically breakfast should be savory and feature some good fat as well including; smoked salmon, avocado, olive oil, and more.
Research has shown that people who eat a high-glycemic-index breakfast are likely to be more hungry at lunchtime than those who have had a well-balanced breakfast. This is because blood sugar levels are more harmful after eating foods with high glycemic indices due to their adverse effect on insulin, which then causes overeating.
High glycemic index (GI) refers to a classification of carbohydrates on their ability to raise blood sugar levels. Foods with high GI values, such as mashed potatoes and white bread, produce a greater elevation in blood sugar levels than low GI foods like oatmeal or most vegetables.
3. Get moving: stretch in the morning and do yoga at night
Exercise is one of the best ways to improve your health and lower your risk for chronic disease. But did you know that adding some light activity throughout your day can also help improve your quality of life? One way to add movement into your daily routine without having to go to the gym is by stretching when you wake up and doing some form of yoga before bed each night.
While these aren’t full workouts they will help warm up your muscles and get oxygen flowing throughout your body which leads to improved mood and energy levels throughout the day.
4. Power Up: Drink your daily dose of immunity
In a time where cold and flu season seems to be a constant presence year-round, it’s important that we all take the necessary steps to protect our immune systems.
And one of the best ways to do that?
Kicking your immune system into gear with ginger or turmeric. These two spices have been used for centuries to help reduce inflammation, pain and promote overall wellness.
Ginger and turmeric both help to detoxify the body and protect you from disease. Plus they’re both anti-inflammatory which means they can also help reduce pain and stiffness throughout the body. Both ginger and turmeric can be taken first thing in the morning as an espresso shot, or after lunch as a pick-me-up.
5. Walk: 10k steps a day
Taking 10,000 steps a day has long been associated with living a more healthy life. According to research, walking at least 10k steps per day can lower your risk of cardiovascular disease and dementia while also helping you maintain a healthy weight. Not only that but walking actually changes the way your brain functions.
In order to keep up with the daily 10k steps goal, it’s a good idea to wear a fitness tracker or use an app on your smartphone which can help you track your steps throughout the day. If you work at a desk job make sure to take frequent breaks and get up and walk around.
And if you don’t have time for a whole walk during your lunch break, try taking the stairs instead of using an elevator or escalator. You can also just do some leg lifts and stretches behind your desk while sitting in your chair!
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6. Ground: meditation, journaling, or affirmations
Stress is a common factor in many health problems and poor mental health can lead to a variety of other issues down the line, from obesity to heart disease. You don’t have to go into full-blown meditation mode when you want to relax for a minute—all it takes is ten minutes twice a day!
Find somewhere quiet where you won’t be disturbed and focus on your breath. Inhale deeply through your nose and exhale slowly through your mouth. Try not to move or adjust your body while doing this, just let all of the tension melt away. It may sound crazy but this simple ritual can help promote better sleep, reduce stress levels, and even improve your immune system.
Journalism and affirmations are also great ways to help improve your overall well-being. Keeping a daily journal can help you better understand your likes and dislikes, as well as what events in your life led to certain emotions or actions. You can also use it as a sort of coping mechanism when something bad happens—when you journal about the event you’re able to process those feelings and let them go instead of keeping them bottled up inside.
Affirmations are helpful because they remind us that we have control over our thoughts and actions, not negative circumstances beyond our control. Instead of obsessing over what could happen if we do or don’t get a promotion at work, try telling yourself “I will succeed because I am good enough!”
7. Relax: wind down after a long day.
Basically, anything that will help you transition from your work to play mode.
As the saying goes, “All work and no play makes Jack a dull boy” so it should come as no surprise that downtime is just as important as being productive! Just like taking breaks every so often at work helps prevent burnout, letting yourself relax after a long day can actually be beneficial to both your physical and mental health.
Studies have shown that our brains need time to wind down in order for us to process everything we’ve learned throughout the day. Make sure you take some time for yourself each night before going to bed—read a book, take a bath, do some yoga or meditate—things that will let you transition from high-energy mode to low-energy mode.
Not only will this help you sleep better but it can also give your brain time to declutter and process everything that’s happened throughout the day. This helps prevent things like stress, anxiety, and sadness from creeping up on you when you don’t expect them.
This article was contributed by Sarra Turki
PS: "This article is for informational purposes only. It is not, nor is it intended to be, a substitute for professional medical advice, diagnosis, or treatment and should never be relied upon for specific medical advice.”