5 Health Habits I Include EVERY Single Day
Whether you’re a mom, working professional, student, caregiver or simply a person in this world (aka YOU), life can (and does) get crazy. Unfortunately, during periods of high-stress and packed schedules, the first things to go (for most people) are healthy habits such as eating a power smoothie for breakfast, weekly meal prep and daily exercise. BUT, these are the very things needed to help keep you balanced, energized and mentally sharp during these times.
Today, I wanted to give you a peek into my life and the healthy habits I do EVERY single day, regardless of travel, my work schedule or how many things I have on my to-do list:
12-hour fasts - although this is not always possible, I really strive for (and feel best when I incorporate) nightly fasts of at least 12 hours. Why? Because digestion is the most energetically-demanding process in the body, requiring up to 80% of your energy! When you’re in digestion mode, you can’t be in rest, restore and repair mode, it’s as simple as that. Plus, after going 12 hours without eating, your body starts dipping into your reserves, aka fat, for fuel - hello weight loss!
How do I accomplish this? By eating dinner as early as possible, preferably by 7 pm, but oftentimes, I’m done eating as early as 5:30 pm. This not only helps me sleep well at night, it also gives my system ample time away from food to heal, yet still get in a power breakfast within 90 minutes of rising. Click here for more details on that!
Drink 16-20 oz. water upon rising - after a night of sleep, you’ve presumably gone 7-9 hours (hopefully…) without food or drink; thus, you naturally wake hungry and dehydrated.
Having that large glass of water first thing in the morning helps wake me up, gets my digestive system moving so I stay regular (if ya know what I’m saying…), gets my blood circulating and helps flush the toxins that my body may have started eliminating through the highly active (and detoxifying) night of sleep.
Although plain, filtered water is great, even better is to add electrolytes. Why? Because electrolytes shuttle the water directly into your 50-100 trillion cells for deeper, and quicker, cellular hydration. A pinch of Himalayan pink salt or 10-20 drops of concentrated electrolytes is all you need for that extra punch of hydration.
Oil pull - health truly does start in the mouth. By oil pulling with coconut oil for 5-15 minutes after I drink my large glass of water, but before I brush my teeth, I eliminate bacteria that’s accumulated overnight before it gets re-circulated into my system. This helps me with energy, brain power and I even find that it prevents headaches! Want more information on oil pulling? Click here.
Mindful exercise - daily movement, for me (and most people), is about mental health. Although I go through phases with more intense exercising (running, spinning, weight lifting), I almost always incorporate yoga and/or stretching, dancing and half-hour walks into my regime. And if I’m on the road, I still find ways to move, be it hiking, biking, walking more or hitting the gym. Why? Because exercise is essential for my mood, motivation, energy and stress management.
My favorite times to exercise are either first thing in the morning or at lunch. Morning workouts set a positive tone for my entire day as they help elevate my mood, alleviate the crunchies from a night of sleep, and get the blood flowing to my brain so I’m able to think clearly during the day. Lunch workouts, which often include a brisk 30-minute walk outside, help reset my mind so I’m able to stay focused throughout the afternoon. Please take your lunch break; regardless of what you have going on, your brain NEEDS the break!
Early bedtime - the power hours of sleep are 9 pm-midnight so the earlier you get to bed, the more restorative your sleep will be! In fact, the hours of sleep before midnight count for double when it comes to hormonal balance! Given that the hormones rule everything from your body composition and digestion to your energy and mood, earlier bedtimes will help keep your hunger and cravings in check, encourage weight loss and keep you more balanced throughout the day.
Oftentimes, I curl up in bed by 8:30/9 pm. I’ll journal, read, sniff some lavender essential oil (my drug of choice) and/or whatever I need to do to calm my mind and prepare for the night of sleep. I encourage you to do the same! Why? So that you maximize on the power hours of sleep AND wake earlier so you can establish your own power morning routine. If you’re having a hard time sleeping, click here to learn my top 10 sleep tips.
Simple daily habits - when done consistently - are what lead to big, and more importantly LASTING change. Daily fasts, morning hydration, oil pulling, exercise and early bedtimes are just a few of the staples in my health regime and hopefully, they will help YOU too. If you want to learn 5 MORE healthy habits I recommend incorporating into your daily regime, click here.
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