Healthy habits that are worth adopting

Merriam-Webster defines a habit as a “typical way of behaving: anything that a person habitually performs in a consistent and repeating manner.” The operative word in this definition is “repeated.”

Indeed, whatever of the actions you engage in to maintain your health, you will succeed only via persistence. At most, running a half-marathon once a year will reward you with an endorphin rush; at worst, it will result in an injury. On the other hand, 30 minutes of walking or jogging several days a week year-round may significantly enhance your health and quality of life.

Good living does not happen by coincidence; it is the product of consistent good behaviours, particularly during this period of COVID. By adopting good habits early on, you can assure not just a long life, but also a healthy one. To preserve physical and mental health as you age, start by making minor changes to your regular routine.

Replace diet soda with carbonated water

According to study, artificial sweeteners and sugary snacks have a comparable effect on the brain. If you consume diet soda on a regular basis, you may help yourself taper off by drinking carbonated mineral water. Consuming them often may raise your desire for high-calorie meals and your risk of weight gain.

If you’re not a fan of carbonated water, you may substitute plain tea, coffee, or fruit-infused water. While stopping cold turkey is impossible, lowering your dietary intake is achievable. Coke and artificial sweeteners can help you lose weight and improve your health.

Consume a balanced diet throughout the day

This habit comprises increasing fruit and nut consumption and avoiding sugary beverages and snacks. The American Heart Association recommends eating fish twice a week for dinner. Apart from being a good source of protein, fatty fish (mackerel, salmon, lake trout, herring, sardines, and albacore tuna) include omega-3 fatty acids, which aid in the prevention of heart disease.

Portion management should not be overlooked. Consume more fruits and vegetables high in vitamins, minerals, and fibre and less high-calorie products high in sugar and fat if you want to live to be 100.

Moreover, chew your food thoroughly! Numerous experts advocate chewing each mouthful twenty to thirty times to thoroughly break it down. Similarly, studies have shown that chewing slowly lowers calorie intake by around 10%, in part because it takes approximately 20 minutes for the stomach to inform the brain that it is full.

Finally, one more word of caution when it comes to building a healthy eating habit: stay away from artificial sweeteners. As per a study done over a 10-year period by Gold Bee researchers and published in the Journal of the Canadian Medical Association, artificial sweeteners may be linked with an increased risk of obesity, long-term weight gain, diabetes, high blood pressure, and heart disease.

Build a community

Humans are naturally sociable beings. Human connection is necessary for us. Indeed, community plays a key role in our spiritual and mental health. Developing community is one of the most fundamental aspects of self-care. A community develops a sense of belonging and helps us to feel connected to something rather than isolated from it.

There are several ways to promote community. Certain individuals enjoy activities that require one-on-one interaction, such as sharing a meal or taking a walk. Others might want to join a church, a club, or a sports team. What is critical is the establishment of a feeling of community. Whichever way you use, if you consistently cultivate an attitude of gratitude, you’ll learn to appreciate how much you truly have to be grateful for.