Dear friends and readers,
In almost all the disciplines that I have studied or practiced, apart from the fact that behind every technique taught to me there is a great philosophy, but all of them had in common a series of daily routines to do or highly recommended to feel better. Assuming that none of these holistic disciplines is in error but only different points of view to achieve an excellent state of health, I bring you 9 small tricks or habits to do every day. Obviously those who already do holistic disciplines will have their own rules to follow, the fact remains that they can be increased with those listed below.
The truth is, healthy habits and self-care practices don't actually have to involve complex skincare routines, week-long wellness retreats, or waking up hours before dawn to write in a gratitude journal. (Of course, if you enjoy doing any of these things, do it! Don't feel pressured to continue a routine if you don't need it.) Actually, the secret to feeling your best is sticking to simple habits that you can sustain for years to come.
1. Start the day right.
A Great Healthy Breakfast: Sure, coffee can give you a quick boost. But a protein-packed breakfast is your ticket to staying energized (and satisfied) well into the evening. Healthy and quick foods for those who are always short on time in the morning like Almonds ( "It's a great option for a plant-based protein source), fresh seasonal fruit like bananas, apples, pears…added to your yoghurt or some nuts along with your favorite cereals.
Obviously for those who do yoga, reiki, meditation ... know that getting up in the morning and dedicating even 15 minutes to practice the aforementioned disciplines is very useful for starting the day right.
2. Drink, drink, drink.
Getting enough water can help in so many ways: You'll feel more balanced, think more clearly and be less prone to constipation, cleanse your system, and even your future self will thank you, as research shows adequate hydration may be linked to better health outcomes for older adults. Hydration can vary depending on your activity level, but in general the recommendation is 11.5 cups of fluids per day for women and 15.5 cups per day for men. In addition to plain old H2O, unsweetened seltzer, coffee, tea, and even water-rich foods can help you reach your daily recommended amount. Think of fruits and vegetables like watermelon or cucumber or the almond milk you add to your smoothie or latte, says Sauceda .
3. Move your body.
Looking for a mood lift?
Stronger bones and muscles?
Better to sleep at night?
You'll get all three from physical activity, as long as you do it regularly. It doesn't take long: Just 30 minutes of moderate movement most days of the week will do the trick.
Just make sure you're properly fueling your body with good stuff before (to give you energy) and after (to support your recovery). "In a handful, almonds offer 6 grams of protein, as well as fat and fiber, making them a solid snack that will keep you satisfied," says Sauceda.
4. Take stress management seriously.
Meditation, deep breathing, or finding time to do something each day that makes you happy can help tame the daily tension. Keeping your stress levels in check can help you sleep better, fight brain fog, and even reduce your risk of health problems like high blood pressure, diabetes, or depression.
Even here those who practice holistic disciplines these methods are already known and applied (at least they should).
5. Take a break from the phone.
As you well know, it's good to remember that spending a lot of time glued to the screen is not good for your physical or mental well-being. Then schedule times of day to put your device away so it doesn't distract you. And instead of texting or DMing a friend, consider calling them instead to catch up. Even if it feels a little awkward for a minute, hearing their voice can help you feel closer and more connected than typing.
Here too for those who work in the holistic sector this should already be implemented normally.
6. Choose snacks that are good for gut health.
When looking for snacks, choose those rich in functional benefits from nutrients that will keep you feeling good and satisfied throughout the day, such as almonds. "Snacking on almonds can even affect the gut microbiome," says Sauceda. Obviously all the rules of starting the day well with a healthy breakfast apply, here we can consider it as a snack or snack but staying away from snacks or other junk food is always valid.
7. Go outside.
Take your lunch out or take your favorite book to the park. A regular dose of green can keep your brain on all cylinders, not to mention support your mental health and make it easier to get a good night's sleep. If you can move outdoors (after-dinner stroll or weekend hike, etc.), even better. The feel-good effects of nature will literally start to take hold within minutes.
Again, nothing new for those who work in the holistic sector, even if now even doctors are prescribing a more assiduous approach to nature.
8. Make time for family and friends.
Cultivating bonds with those in your close circle, or even those you're still getting to know, is linked to a reduced risk of anxiety and depression. Plus, according to one study, it may actually encourage you to engage in good-for-you behaviors that will support your health in the long run.
Obviously here we are talking about healthy bonds, always being with those who make you feel good and not with those who have toxic ties, even if it is not always easy to implement it.
9. Follow the natural sleep-wake rhythms.
The best way to top off a wellness day is to get enough sleep—seven to nine hours, to be exact. Logging that amount each night will keep you more awake during the day and give you the energy you need to make healthy choices. Plus, you'll reduce your risk of serious long-term problems like high blood pressure and heart disease .
As we have seen in this article, these 9 simple habits that do not cause much effort or stress in following them are aimed at everyone but as highlighted several times: an operator in the holistic sector or simply a practitioner of one of the many holistic disciplines already knows and implements. A little evidence to underline that the techniques taught are not the real quality but the philosophy of life behind them. And last but not least, highlighting how practicing a discipline such as Yoga, Meditation, Reiki ... can help you stay healthy even by changing your daily habits.
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