Healthy Habits: A Guide to Positive Daily Practices

Written By: Vivian Benjamin

Healthy Habits
Habits are behaviours that you practice on an everyday basis that either positively or negatively influence your mind, soul, body and heart. Healthy habits practised can help prevent chronic diseases and improve your well-being. On the other hand, unhealthy habits negatively impact your mental and physical health.



Although habits are not about quick results, prolonged unhealthy habits will reduce quality of life. Similarly, prolonged healthy habits will increase quality of life. Therefore, you need to practice consistency while practising healthy habits in your daily life.



In this article, I’m going to share with you the 6  benefits of implementing healthy habits and which areas in your life you can implement these healthy habits. 




6 Benefits of Healthy Habits

Now let’s talk about the health benefits of implementing healthy positive habits in your daily lives.
1. Prevents chronic illnesses
Poor dietary habits and unhealthy lifestyle habits increase the chances of developing diseases such as diabetes, hypertension, cardiovascular disease and cancer. When you practice healthy eating, healthy cooking and healthy movements you can nourish your body from the inside and outside.



2. Healthy weight
Gaining or losing weight can be influenced by many factors such as diet, exercise and hormones. Nevertheless, a healthy weight can be achieved with good nutrition habits, physical activities and healthy lifestyle habits.



3. Positively handle stress
Presently, every human around the world is prone to stressful situations. An individual experiences stress in different ways and some manage it positively but some people negatively handle stress. If you healthily manage your stress by practising healthy stress management habits you can improve your mental and physical health. Moreover, no matter what kind of stress you encounter in the future you can always deal with it healthily.



4. Boost good energy
Practicing healthy habits daily will create positive energy that flows throughout your body subsequently nourishing you from the inside and outside.



5. Promote a positive/happy mood
Food and exercise have the power to affect your mood. Consuming unhealthy food and leading a sedentary lifestyle negatively impacts your thoughts and mood. Likewise, if you incorporate healthy food and move your body every day your emotional well-being is nurtured.



6. Saves money
Presently, we are all so busy in our lives that we tend to stop nourishing ourselves. As a result, when we get ill or develop a certain disease, we tend to get unhappy and question where it all went wrong. Yes, advanced technology can help save lives however; it is too costly to pay for healthcare. Why pay a lot of money to help recover from chronic illnesses, when you can practice daily healthy habits that can help prevent these illnesses? 




So How Can You Practice Healthy Habits In

Healthy Eating/Cooking

Everyone knows that poor dietary habits contribute to non-communicable diseases such as cardiovascular disease, cancer and diabetes. Consuming highly processed food and the use of excessive salt and sugar intake have all contributed to millions of deaths yearly. Here are some simple tips you can practice to implement healthy habits in cooking and eating.


Healthy Eating Habits
1. Your unique way to eat healthily
Every human is unique in their way as a consequence; your eating habits will also differ. Presently, social media such as Facebook, Instagram, Twitter and many more are famous for showcasing recipes or ways to make food. You can use them as examples however; you don’t have to follow the same. 



2. Always keep healthy snacks available
When you don’t have adequate time to eat meals at the proper time, eating snacks can help fuel your body. Always carry around healthy snacks such as fruits and nuts to keep you nourished.



3. Start your day with food that fuels your mind
Why breakfast is called the most important meal of the day? It is because you need fuel to nourish your body after a long night fasting period. So, make yourself a hearty healthy breakfast and take time to enjoy it before you leave for work.



4. Eat everything
Healthy eating is not all about swapping a pizza for a salad or swapping an ice cream for an apple every day. My advice – eat a wide variety of balanced meals. Try not to demonize certain foods thinking it is not beneficial for your well-being. Just as your body acts as a whole/one unit all food provides certain nourishment for the body.



Healthy Cooking Habits
1. Prepare meals and freeze them
It is understandable that when you are working you won’t have enough time to cook healthily. However, batch cooking is becoming renowned for its benefits to maintaining taste and nutrients in food. So, why not try cooking meals and freezing them?



2. Ferment your foods
I’m all about fermenting your food yourself as it has many health benefits. Not only fermented food nourish your gut health it also enhances the taste of the product and can be used as a side dish for rice or noodles. If prepared safely, fermented food can be kept inside the refrigerator for 3-18 months.



3. Organize your kitchen
When you are busy, clearly you won’t have enough time to clean and tidy your home. However, most people don’t realize that only when things are organized, you don’t have to waste time looking for anything. Sometimes, it is also best to label cabinets in the kitchen to make life easier to find something.



4. Invest in kitchen products
A healthy cooking habit does not only rely on the methods or ingredients but also the kitchen products to aid you in the process. Therefore, investing in good quality kitchen products is crucial in nourishing your body.




Healthy Hydration/Drinking

The human body is made up of approximately 70% of water. All the metabolic function that takes place in the body needs water. Although water contains no natural nutrients it is still an essential “nutrient” for all bodily functions. Here are some tips on how you can implement healthy hydration habits.

1. Drink as soon as you wake up
Many of us go for tea or coffee as soon as we wake up in the morning. Although tea or coffee may be good for your health nevertheless; drinking plain water is also vital as soon as you wake up. Studies have shown that drinking water as soon as you wake up refreshes your mind and clears toxins.



2. Keep a water bottle that has measurements
Keeping a water bottle with measurements helps remind you how much you have drunk and drinking in one day. Make sure always to replenish the water you have drunk.



3. Make sure to drink enough after lunch/dinner
Every time you eat lunch or dinner remember to drink water to help the body digest and absorb nutrients. Some people like to drink before meals, some like to drink in between meals and some prefer drinking water after meals. Either way is fine as long as you drink a set amount of water.



4. Utilize technologies
Presently, we live in a digital world where technologies take up most of our lives. We all have smart gadgets so utilize them in a beneficial way. Use apps that can help you keep track of your water intake. You can also set alarms/reminders to help you remember to drink water.
 
 
 
5. Keep a journal
Writing a journal is another method where you can keep track of your water intake daily. Documenting is the best method to keep a history of your progress, which will help you see your daily habit changes. In addition to that, writing things down helps you achieve your goals and you may even find inspirations to better hydrate yourself. 




Healthy Exercise

Exercise has always been known for its plenty of health benefits. Moreover, it has the power to create a good quality of life and improve mood. A healthy adult should aim to exercise at least 150 minutes of moderate or 75 minutes of high-intensity exercise weekly. In addition to that, always perform 2 sessions of strengthening exercises in a week. Here are some tips on where you can practise healthy exercise habits.

1. Choose an exercise that you like
Most people like going to the gym or doing a run or jog in a park however; if that is not your activity that you like or makes you happy you don’t need to follow that routine. I never really liked going to the gym or running nevertheless; I do my workouts from home. YouTube has many aerobic exercise videos you can practice from your home such as the NHS exercise videos.



2. Plan your days to exercise
Mark your calendar a month before on the days you can set aside for exercising. The days can change depending on your availability but make sure you get at least 150 minutes of moderate or 75 minutes of high-intensity exercises weekly and 2 strengthening exercises.



3. Exercise with a friend or partner
Exercising with a family, friend or partner is a great way to bond. You may also try out new workouts and be creative in the activity you choose.
 


4. Start small
If you are a beginner to aerobic exercise or any workouts always start small. There is no point in jumping to practice an advanced aerobic exercise when it is your first day exercising. As a result, you may end up injuring yourself or may completely lose interest. 




Healthy Living

Healthy living entails how you live your life on an everyday basis. Positive healthy living habits cover healthy sleeping, quitting smoking, limiting alcohol intake, avoiding drug/medication misuse, practising cleaning on the go, spending time with family and friends, spending time in nature and avoiding polluted environments. I’m going to share some simple tips for healthy sleeping habits.

1. Establish a night routine
Establishing a night routine that you follow every day can help you get a good restful sleep. Try these simple methods before you hit the bed:

- Limit screen time to 30 minutes before bed

- Put your phone on silent

- Read a chapter from a book

- Wear a cosy pyjama

- Drink warm tea or warm turmeric milk

- Warm shower or bath



2. Bedroom temperature
Having the right temperature when you go to bed is essential. Bedroom temperature is one of the primary causes of sleep disruptions. Make sure to put the heating on if it is cold or open the windows when it is too hot.



3. Good quality mattress and pillow
Many articles or studies concur that investing in good-quality mattresses is fundamental. But I think investing in a comfortable pillow is also necessary. Having the right pillow and mattress not only provides you with comfort but also supports your neck and spine adequately.



4. Meditation
Meditating before you hit bed can be a good way to reduce anxiety, let go of worries and relax your mind to ease sleep. There are some breathing techniques you can practice before going to bed. Check out my article regarding breathwork.



5. Sleep diary
Writing down your sleep patterns, nighttime routine and what helps or disturbs your sleep can be a good way to track if you are sleeping enough. Similarly, if you would like to test a new sleep schedule, this method can be productive.



6. Use of scented candles/incense
The use of lavender or white sage in aromatherapy has shown promising effects in calming the brain. I like to use scented candles or incense before going to sleep as it helps me sleep better. Alternatively, you can also use essential oils. 




Healthy Workplace

Due to not having a healthy working environment, many people suffer from burnout or health issues. Workplace health is a major concern around the world, and many people are distressed because they cannot achieve a work-life balance. Here are some tips you can implement to achieve healthy workplace habits.

1. Practice simple desk exercises to avoid musculoskeletal injuries
There are many simple desk exercises you can practice to avoid back pain or neck pain. Check out my article on 10 fun simple desk exercises for office workers.
 
 
2. Team building events
Team building events improve employee-employer engagement. This cultivates healthy relationships within the workplace. Apart from that, these events can boost employee morale consequently; increasing their job performance and attitude towards their work.



3. Express appreciation
Frequent recognition improves satisfaction and morale. As an employer, you must show gratefulness for your employee’s hard work. A simple ‘thank you’ goes a long way. Similarly, if a colleague helps you in a work make sure you express your gratitude to improve teamwork.



4. Invest in ergonomic furniture
Office workers and healthcare workers are prone to develop musculoskeletal disease because they don’t practice proper body mechanics, when they sit, stand, bend and carry. On that account, the employer must ensure they have prepared comfortable furniture for their employees.



5. Communication skills
Good communication always ascertains a transparent relationship. Although you may communicate well with others, disagreements can happen at any time. Always practice being mindful in your speech and be open-minded, when confronted with arguments.



6. Create boundaries
When you are not working put aside everything that relates to work such as not checking your work emails or work-related text. If you are working with clients, make sure you inform them that you are not available to be contacted after working hours and on your off days.




6. Healthy Mind

Mental health is as important as physical health and needs to be supported all the time, so you can live healthily. Poor stress management leads to developing mental health issues. Here are some simple healthy mind habits to positively manage stress.

1. Time management
Managing your time effectively is essential no matter what kind of job you do. There will always be some work to be done. We will try to pull long-nighters to finish it or wake up early. Delegate your task and time yourself on each assignment. Check out my article on time management. 



2. Enjoy being in the present
When you’re not working stop thinking about work and enjoy your day off. Do whatever makes you happy and remember to be in the present.



3. Hobbies
Spend time doing what you like or learn a new hobby.



4. Music
Studies have concluded that listening to calm music can produce a positive effect on the brain, reduce blood pressure, decrease heart rate and reduce cortisol levels (a hormone linked to stress). 



5. Watch a comedy
I’m sure you have heard the saying “Laughter is the best medicine”. When you laugh, a hormone called endorphins is released to counter the pain or stress affecting the body. So, watch a comedy and laugh your heart out. 










All in All
Habits if practised healthily have many health benefits that can help nourish and rejuvenate your body from the inside and outside. Nutrition Takes explores what are the benefits of healthy habits and which area in your life you can implement these habits.



​Share in the comments section of what you think about these tips. Alternatively, if you have any additional insights please feel free to share.










 
References
 1. Wendy W et al (2021); Habits and Goals in Human Behaviour: Separate but Interacting Systems; Perspective on Psychological
    Science; 17 (2): 590-605.

2. Kirsti A (2023); Daily Healthy Habits to Reduce Stress and Increase Longevity; Journal of Interprofessional Education and
​    Practice; 30: 100593.

​3. https://www.niddk.nih.gov/health-information/diet-nutrition/changing-habits-better-health