Transform Your Health: 12 Essential Habits to Embrace Today
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Chapter 1: Embracing Health
Taking charge of your health is one of the most beneficial steps you can take for yourself. Imagine all the experiences yet to come: the connections you wish to make, the adventures in cities you've always wanted to visit. Achieving these dreams becomes significantly harder without a healthy body.
Fortunately, even minor adjustments can yield substantial benefits more quickly than you might expect. Here are 12 straightforward changes I've implemented, along with how you can adopt them too.
Section 1.1: Tracking My Water Intake
Initially, I had no awareness of my daily water consumption. To address this, I've devised a simple method. I jot down "H2O" on the right side of my planner and make a tally each time I fill my glass. My target is to have four tallies by lunchtime, followed by another two to four in the afternoon.
Section 1.2: The Benefits of Oil Pulling
I first encountered the concept of oil pulling over ten years ago while pursuing a Health Coaching certification. At that time, the idea of swishing oil in my mouth didn't seem appealing. However, I'm now a proponent of any practice that can enhance my oral health. Research published in the International Journal of Health Sciences indicates that oil pulling may lower oral bacteria and reduce plaque and gum issues, potentially decreasing the risk of cavities.
Subsection 1.2.1: A Fun Workout on a Rebounder
Jumping on a rebounder is not only enjoyable but also an excellent form of exercise. According to the Cleveland Clinic, this activity can help build strength, enhance bone density, improve balance, boost heart health, and alleviate stress. My husband enjoys this as well, and seeing his joy while he jumps always brings a smile to my face.
Subsection 1.2.2: Prioritizing Protein and Vegetables
When planning my meals for the week, I always emphasize proteins and vegetables first. Occasionally, I'll incorporate rice or sweet potatoes, but most days, I stick to a protein and a veggie for both lunch and dinner. This approach helps me feel satisfied without being overly full.
Section 1.3: Morning Habit Stacking
To maximize productivity, I tackle my tasks in the morning. I begin with a single habit, like journaling or soaking up some morning sunlight, and gradually add more habits. Before you know it, you'll be amazed at how much you've accomplished by 9 AM!
Chapter 2: Exploring Alternative Treatments
In the video titled "I Tried 12 Healthy Habits for a Week (Life Changing) THIS WILL MOTIVATE YOU," the creator shares personal experiences with various healthy habits that can inspire your own lifestyle changes.
Section 2.1: The Value of Acupuncture
Despite my initial apprehension about needles, I decided to give acupuncture a chance after learning about its numerous health benefits. Johns Hopkins Medicine notes that acupuncture may alleviate issues such as nausea from anesthesia or chemotherapy, headaches, menstrual cramps, fibromyalgia, and more. As acupuncture gains recognition as a complementary therapy, some insurance plans may even cover it partially.
Subsection 2.1.1: Incorporating Healthy Fats
Reflecting on my past, I realize I consumed a lot of canola oil in my younger years. Now, I opt for healthier fats like avocado, olive, coconut, and ghee. Although these oils may be pricier, purchasing them at budget-friendly stores like Aldi makes them more accessible. These healthier options have higher smoke points, making them ideal for cooking.
Section 2.2: Selecting Quality Supplements
If you're cautious about supplements, I understand your concerns; the industry is often unregulated, and many brands fail to deliver on promises. Researching quality brands is crucial, and my go-tos include Thorne, Nordic Naturals, and Pure Encapsulations. If you're uncertain, consult your physician about multivitamins, probiotics, fish oil, or vitamin D.
Section 2.3: Forming New Habits Post-Lunch
As you wrap up your lunch, consider incorporating a positive habit for the last few minutes. I've struggled with maintaining my journaling practice, which I love, but I've recently recommitted to it by journaling about my day after lunch.
Chapter 3: Making Smart Choices
In the video "My 12 Healthy Habits for Fall Do Before 2025," the creator discusses essential habits to adopt as we approach the new year, encouraging viewers to take action.
Section 3.1: Choosing Organic Products
While organic items can be expensive, resources like the EWG's Dirty Dozen can guide your purchases. This list highlights fruits and vegetables with high pesticide levels, helping you prioritize which items to buy organic. For produce with inedible skins, like avocados and lemons, I usually skip organic options.
Section 3.2: Scrutinizing Beauty Product Labels
This advice applies to various products, particularly lotions, makeup, and skincare. Many everyday items are filled with harmful chemicals. To find safer alternatives, I use an app called Think Dirty, allowing me to scan barcodes or search product names for their toxicity ratings. I typically choose products rated 1 or 2.
Section 3.3: Enhancing Sleep Quality
While I've never been one for the latest technology, I recently invested in a FitBit and an Apollo Neuro device. Using these has revealed I was getting less sleep than I thought, prompting me to make changes such as going to bed earlier, utilizing my Apollo device, limiting evening liquids, and using a lamp instead of overhead lights before sleep.
In Conclusion
If this list feels daunting, remember that these changes took me several years to implement. You don’t have to adopt them all at once. Review the list and identify one or two habits that resonate with you. Although making healthy changes can be challenging, consider how grateful your future self will be in 10, 20, or 30 years for the steps you take now.
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