Want to live a healthier life? You might think it's a huge task, but you would be surprised at how much a few small changes to your daily routine can change. Start today with these 10 healthy habits that will lead to better health, happiness and longevity.
Start today with these 10 healthy habits
At least 150 minutes cardio per week should be your priority.
Exercise is a vital part of a healthy lifestyle. Exercise has many benefits.
- Mental health improvements
- Clearer cognition
- Weight maintenance
- Reduced risk of chronic diseases such as diabetes, obesity, heart disease and certain cancers
- Strengthening bones and muscles
- Ability to perform daily tasks improved
Exercise for 150 minutes a week is recommended, which is about 21 minutes a day. Even short bursts a few time a day of activity can make a difference.
Try different exercises each day such as walking, running, or strength training.
Move more
It's important to keep moving throughout the day, especially if you sit a lot.
According to studies, balancing your physical activity with sedentary times each day reduces your risk of death from all causes even more than sleeping enough. Sitting for extended periods has been associated with high blood pressure, blood sugar, excess fat around the waist and cardiovascular disease.
Set a timer to get up every 30 minutes if you spend most of your day sitting. Stretch, or walk around. To reduce your sitting time, you can invest in a stand-up desk.
Use public transport, or walk, or bicycle more.
Public transportation is a great way to get more exercise into your day. You will be required to walk from and to transit stops. This promotes exercise and reduces your risk of illness. You'll also benefit from the fresh air you get and reduce air pollution.
You can increase your physical activity by walking or riding a bike if you live near work.
Quit smoking.
Quitting smoking is the best thing you can possibly do for your health if you are one of the 28,3 million U.S. adults that smoke cigarettes.
Smoking increases your risk of lung disease like emphysema and cancer. It also weakens your immunity system making you more vulnerable to infection. Smoking also increases your heart rate, which can lead to dental problems.
You can try a natural and science-based method to quit smoking, like:
- Acupuncture
- Black pepper essential oil is used in inhalation devices
- St. John's Wort is a natural herb.
Yoga, meditation and/or deep breathing may also be helpful. They also provide other health benefits, such as stress reduction, improved focus and stronger immunity.
At least once a week, eliminate packaged food.
Even the healthier packaged foods are loaded with chemicals that you do not need. Preservatives, additives, and other common ingredients (such as nitrites), have been linked with serious health problems like cancer, asthma, heart disease, and obesity.
At least one meal a week should be made with fresh ingredients, such as organic vegetables and lean meat. Healthy fats, like avocado or olive oil, can also be used. This small change can make a huge difference to your mood and health.
Meal prepping is a great way to get into the habit of eating healthy whole foods. Prepare a few high-yielding meals, such as a large batch of chicken or vegetable soup, on the weekend. Portion out your meals for the following week and/or store them in the freezer to make eating healthy easier.
Positive self-talk is important.
It's time to make a change if you are constantly negative and overly critical of yourself. Negative self talk can cause mental health problems and negatively impact your success in all areas of life.
Begin by becoming aware and challenging your negative self-talk. Then, practice self-compassion. When you recognize the pattern, replace self-critical thoughts by positive affirmations.
This simple but powerful practice has been shown to lead to a greater sense of well-being and personal growth as well as success in the outside world.
Smile more.
Your brain releases neuropeptides when you smile. These tiny molecules work to reduce stress and promote well-being. The brain also releases dopamine and serotonin to improve your mood.
Even if you are forcing yourself to smile, this is still true. A forced smile may become a genuine smile as your brain releases these feel-good chemical.
The simple act of smiling can trigger a positive chain reaction, which will reduce stress and increase happiness. Several studies have shown that a genuine smile can make you live longer.
Breakfast should be balanced.
Breakfast is truly the most important meal. A balanced breakfast can have many health benefits.
- Focus and concentration can be improved
- Better, more stable mood
- Reduced risk of obesity and weight gain
- Immunity is improved
- Better heart health
Start your day off with healthy fats or protein to feel energized and full. You can choose from:
- Whole grain oats and nut butter
- Scrambled Eggs with Sauteed Vegetables
- Full-fat yogurt with fruits
- Fruit smoothies with coconut oil, yogurt and/or nut Butter
Spend more time in the nature.
Start today a healthy habit of connecting with nature. It can provide a welcome respite from the daily stresses, while reducing anxiety and improving mood. Even better, it has been shown to lower blood pressure, balance hormones of stress, improve immune system function and boost self-esteem. Natural sunlight also helps to produce vitamin D, which supports immune function and bone strength.
To increase happiness and satisfaction with life, spend 120 minutes a week in green spaces.
Do a digital detox.
Constant screen time has become commonplace in today's hyperconnected world. It can cause eye strain, stress, disturbed sleep patterns and decreased productivity.
Disconnecting your electronic devices periodically can:
- Promote better focus
- Make meaningful connections with your loved ones
- Improve sleep quality
- Encourage more physical activity
- Reduce anxiety and depression symptoms
Here are some ways to implement a digital cleanse:
- Set time limits for social media, such as 30 mins per day.
- Every week, designate a day without any electronic devices
- Instead of watching TV, replace it with other activities such as nature walks, reading or spending time together with family and friends.
- Take away all tempting apps
- Set up zones or time periods where you can use your devices without interruption.
Start today with these 10 healthy habits that will transform your life. Each small step you take can make a significant difference in your mental and physical health.
Why wait? You can start your journey towards a healthier and happier you right now.
References:
https://journals.physiology.org/doi/full/10.1152/ajpregu.00141.2012
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1402378/
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https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3419586/
https://bjsm.bmj.com/content/55/22/1277
https://pubmed.ncbi.nlm.nih.gov/31023430/
https://www.cdc.gov/tobacco/data_statistics/fact_sheets/adult_data/cig_smoking/index.htm#:~:text=Current%20smoking%20has%20declined%20from,every%20100%20adults)%20in%202021.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3927319/
https://www.cdc.gov/tobacco/basic_information/health_effects/index.htm#:~:text=Smoking%20causes%20cancer%2C%20heart%20disease,immune%20system%2C%20including%20rheumatoid%20arthritis.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2733016/
https://www.cancer.gov/about-cancer/causes-prevention/risk/tobacco/cessation-fact-sheet
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6662782/
https://pubmed.ncbi.nlm.nih.gov/8033760/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3110810/#:~:text=In%20an%20open%2Dlabel%20study,no%20significant%20adverse%20effects%20noted.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7064378/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6137615/
https://pubmed.ncbi.nlm.nih.gov/29619620/
https://www.sciencedirect.com/science/article/abs/pii/S0889159112004758
https://www.cdc.gov/mmwr/volumes/72/wr/mm7218a1.htm
https://psycnet.apa.org/doiLanding?doi=10.1037%2Fa0035173
https://www.annualreviews.org/doi/10.1146/annurev.clinpsy.032408.153621
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https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7139399/#:~:text=Due%20to%20the%20formation%20of,and%20nitrite%20intake%20%5B33%5D.
https://www.cdc.gov/physicalactivity/basics/adults/index.htm
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The article 10 Healthy Habits You Can Start Today For A Happier and Healthier Life first appeared on Alternative Medicine Magazine.
Frequently Asked Questions
Complementary and Alternative Healthcare – Does it have Evidence-Based Basis?
Although the evidence base for alternative and complementary medicine is still in flux, there are many reasons people choose them. They might have tried conventional therapies but were unsuccessful, or they might want to try alternative treatments because they feel it offers more benefits than the conventional ones. Alternately, they may look into complementary and alternative medicine as part of a holistic approach for health. Always check with your doctor to ensure that any complementary and/or alternative medicines you take are supported scientifically. Ask your doctor or pharmacist for advice if in doubt about the effectiveness of a particular treatment. It will save you time and money over the long-term.
What is the difference between Naturopathic and Holistic Medicine?
The two main types of medicine are conventional medicine and complementary/alternative medicine. Conventional medicine is based on drugs and surgery. Complementary/Alternative Medicine (CAM) uses natural therapies such as herbs, vitamins, acupuncture, and massage to treat illness and promote health. CAM is not considered a substitute for conventional treatment but rather an addition to helping patients who want to take control of their healthcare by choosing what they believe is most appropriate.
Naturopathy, on other hand, is used as a complement to conventional medical treatments. It is a holistic approach to treating the whole body, mind, as well as the spirit. There are many different forms of naturopathy, including Chinese Medicine, Ayurveda, Traditional Native American Medicine, and Functional Medicine.
It is important to remember that some CAM modalities overlap slightly with conventional medicine. Naturopaths and doctors can prescribe herbal remedies. But, naturopaths are more concerned with lifestyle changes than prescribing medications.
Naturopathy is sometimes called “complementary” as it works in conjunction with conventional medicine and not to replace it. Naturopaths could prescribe medication, if needed.
There are many differences between naturopathic medicine, CAM, and other modalities.
- Naturopaths don't usually prescribe medication.
- Naturopaths may work alongside the patient's family doctor and may refer patients to specialists if needed.
- Naturopathic physicians are licensed by their respective provinces, while CAM practitioners are selfregulated.
- Naturopathy focuses on prevention and wellness and offers education about diet, exercise, and nutrition.
- Naturopaths are very conscious of lifestyle factors. They emphasize nutrition, sleep and stress management as well as exercise and mental health.
- Naturopharmacists can use botanicals and mineral to treat specific conditions.
- Naturopodists are skilled in providing personalized care that meets the needs of each patient.
- Regulation bodies such as the College of Naturopathic Physicians of Ontario issue licenses to Naturopaths.
- Provincial regulatory bodies grant licenses to naturopatrists.
- Naturopaticians are registered with the Canadian Association of Naturopathic Doctors.
- The College of Naturopaths of British Columbia is responsible for licensing Naturotherapists.
- Naturobiotic therapists are licensed by the United States National Board of Medical Examiners.
- Homeopaths are licensed by the Australian Health Practitioner Regulation Agency.
- The belief that all aspects should be considered in making health decisions is called “holistic”. Holistic doctors will not focus on just one aspect of the equation but consider all elements.
What is Alternative Medicine and How Does It Work?
It's a method of healing that focuses more on prevention than treatment. It encourages people be educated consumers, actively participating in their own health and well being.
Alternative medicine refers generally to any form of diagnosis or treatment that does away with allopathic (conventional), medical approaches.
Statistics
- These studies found that 38.4% concluded positive or possibly positive effects for CAM (12.4%), 4.8% concluded no effect, 0.7% concluded harmful effects, and 56.6% concluded insufficient evidence. (en.wikipedia.org)
- According to a 2005 book by a US [116]Institute of Medicine panel, the number of RCTs focused on CAM has risen dramatically. (en.wikipedia.org)
- In 83% of the cases, the readers agreed. (en.wikipedia.org)
- According to the World Health Organization, 80% of people use herbal medicine worldwide. (webmd.com)
- The concept of regression toward the mean implies that an extreme result is more likely to be followed by a less extreme result. (en.wikipedia.org)
External Links
nccih.nih.gov
pubmed.ncbi.nlm.nih.gov
- PubMed: The Rise and Rise of Complementary and Alternative Medicine: A Sociological Perspective – PubMed
- Holistic medicine – PubMed
doi.org
cam.cancer.gov
How To
What are the qualities of a qualified holistic physician?
How to find a good doctor who specializes in holistic medicine?
Specialization in a particular field is what makes doctors the best. We're talking about holistic medicine here. Doctors must be able to treat patients holistically. This includes treating the whole person and not just the symptoms. A holistic doctor should have a deep understanding of holistic health.
Doctors should not only be knowledgeable about holistic health but also have an understanding of alternative and complementary therapies (CAM), such acupuncture and chiropractic care as well as yoga and massage therapy.
Holistic health practitioners will also be able, in most cases, to diagnose and discuss your condition.
You should also inquire if the doctor is certified through professional organizations like The National Certification Board for Therapeutic Massage & Bodywork, or the American Holistic Medical Association. The NBOHMCA provides certification in many areas, including naturopathic medicine, acupuncture, homeopathy, clinical nutrition, herbalism, and aromatherapy.
If you are looking for a holistic practitioner in your area, check out our directory. If you don't see a practitioner listed, you might be able to look online for one.
Ask your local hospital or doctor to verify if they offer holistic care.
For books and information on holistic healthcare, visit your library.
–
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This blog is a source of general information and discussion on health and related topics. Information and materials on this blog, on the website, or in any of the connected materials are not intended to replace or used as a substitute for the advice of a medical professional, diagnosis, or treatment. This blog does not represent the application of any nursing, medical or other health professional advice or diagnosis. We are unable to diagnose health conditions, offer second opinions or provide specific treatment recommendations via this blog or on our website.
If you or another person is suffering from a medical issue and you are concerned, consult your doctor or seek out other medical professional treatment as soon as possible. Do not disregard medical advice from a professional or delay seeking it due to information you seen on the blog or website or in any of the linked materials. If you're experiencing an emergency medical situation, dial 911 or seek emergency medical assistance on the closest phone immediately.
——————————————————————————————————————————————
By: Dick Benson
Title: 10 Healthy Habits to Start Today for a Happier, Healthier Life
Sourced From: alternativemedicine.com/uncategorized/10-healthy-habits-to-start-today-for-a-happier-healthier-life/
Published Date: Tue, 06 Jun 2023 13:21:32 +0000
Frequently Asked Questions
Complementary and Alternative Healthcare – Does it have Evidence-Based Basis?
Although the evidence base for alternative and complementary medicine is still in flux, there are many reasons people choose them. They might have tried conventional therapies but were unsuccessful, or they might want to try alternative treatments because they feel it offers more benefits than the conventional ones. Alternately, they may look into complementary and alternative medicine as part of a holistic approach for health. Always check with your doctor to ensure that any complementary and/or alternative medicines you take are supported scientifically. Ask your doctor or pharmacist for advice if in doubt about the effectiveness of a particular treatment. It will save you time and money over the long-term.
What is the difference between Naturopathic and Holistic Medicine?
The two main types of medicine are conventional medicine and complementary/alternative medicine. Conventional medicine is based on drugs and surgery. Complementary/Alternative Medicine (CAM) uses natural therapies such as herbs, vitamins, acupuncture, and massage to treat illness and promote health. CAM is not considered a substitute for conventional treatment but rather an addition to helping patients who want to take control of their healthcare by choosing what they believe is most appropriate.
Naturopathy, on other hand, is used as a complement to conventional medical treatments. It is a holistic approach to treating the whole body, mind, as well as the spirit. There are many different forms of naturopathy, including Chinese Medicine, Ayurveda, Traditional Native American Medicine, and Functional Medicine.
It is important to remember that some CAM modalities overlap slightly with conventional medicine. Naturopaths and doctors can prescribe herbal remedies. But, naturopaths are more concerned with lifestyle changes than prescribing medications.
Naturopathy is sometimes called “complementary” as it works in conjunction with conventional medicine and not to replace it. Naturopaths could prescribe medication, if needed.
There are many differences between naturopathic medicine, CAM, and other modalities.
- Naturopaths don't usually prescribe medication.
- Naturopaths may work alongside the patient's family doctor and may refer patients to specialists if needed.
- Naturopathic physicians are licensed by their respective provinces, while CAM practitioners are selfregulated.
- Naturopathy focuses on prevention and wellness and offers education about diet, exercise, and nutrition.
- Naturopaths are very conscious of lifestyle factors. They emphasize nutrition, sleep and stress management as well as exercise and mental health.
- Naturopharmacists can use botanicals and mineral to treat specific conditions.
- Naturopodists are skilled in providing personalized care that meets the needs of each patient.
- Regulation bodies such as the College of Naturopathic Physicians of Ontario issue licenses to Naturopaths.
- Provincial regulatory bodies grant licenses to naturopatrists.
- Naturopaticians are registered with the Canadian Association of Naturopathic Doctors.
- The College of Naturopaths of British Columbia is responsible for licensing Naturotherapists.
- Naturobiotic therapists are licensed by the United States National Board of Medical Examiners.
- Homeopaths are licensed by the Australian Health Practitioner Regulation Agency.
- The belief that all aspects should be considered in making health decisions is called “holistic”. Holistic doctors will not focus on just one aspect of the equation but consider all elements.
What is Alternative Medicine and How Does It Work?
It's a method of healing that focuses more on prevention than treatment. It encourages people be educated consumers, actively participating in their own health and well being.
Alternative medicine refers generally to any form of diagnosis or treatment that does away with allopathic (conventional), medical approaches.
Statistics
- These studies found that 38.4% concluded positive or possibly positive effects for CAM (12.4%), 4.8% concluded no effect, 0.7% concluded harmful effects, and 56.6% concluded insufficient evidence. (en.wikipedia.org)
- According to a 2005 book by a US [116]Institute of Medicine panel, the number of RCTs focused on CAM has risen dramatically. (en.wikipedia.org)
- In 83% of the cases, the readers agreed. (en.wikipedia.org)
- According to the World Health Organization, 80% of people use herbal medicine worldwide. (webmd.com)
- The concept of regression toward the mean implies that an extreme result is more likely to be followed by a less extreme result. (en.wikipedia.org)
External Links
nccih.nih.gov
pubmed.ncbi.nlm.nih.gov
- PubMed: The Rise and Rise of Complementary and Alternative Medicine: A Sociological Perspective – PubMed
- Holistic medicine – PubMed
doi.org
cam.cancer.gov
How To
What are the qualities of a qualified holistic physician?
How to find a good doctor who specializes in holistic medicine?
Specialization in a particular field is what makes doctors the best. We're talking about holistic medicine here. Doctors must be able to treat patients holistically. This includes treating the whole person and not just the symptoms. A holistic doctor should have a deep understanding of holistic health.
Doctors should not only be knowledgeable about holistic health but also have an understanding of alternative and complementary therapies (CAM), such acupuncture and chiropractic care as well as yoga and massage therapy.
Holistic health practitioners will also be able, in most cases, to diagnose and discuss your condition.
You should also inquire if the doctor is certified through professional organizations like The National Certification Board for Therapeutic Massage & Bodywork, or the American Holistic Medical Association. The NBOHMCA provides certification in many areas, including naturopathic medicine, acupuncture, homeopathy, clinical nutrition, herbalism, and aromatherapy.
If you are looking for a holistic practitioner in your area, check out our directory. If you don't see a practitioner listed, you might be able to look online for one.
Ask your local hospital or doctor to verify if they offer holistic care.
For books and information on holistic healthcare, visit your library.
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