This post was written by Rachel Reiter, RDN, LD, Parkview Health.
Do you ever feel unsure if you are making the right lifestyle choices? It can be difficult to even know where to start making changes to improve your mental, emotional and physical health. To help you get started on your journey toward better all-around well-being, we’re sharing eight habits that will improve all areas of your life, from nutrition to mental health.
Habit No. 1: Eat a nutritious breakfast
Breakfast is a meal that is easy to skip when life is busy, especially if you don’t know what to eat first thing in the morning. But breakfast is truly one of the most important meals of the day. It’s your first opportunity to fuel your body with nutrient-dense foods to carry you through the day. Making time for breakfast can help prevent overeating later in the day, provide energy after a long period without food while we’re sleeping, and improve focus and memory. Plus, breakfast is a great time to get in more fruits and vegetables. Meal planning your breakfast for the week can decrease the stress and hassle of starting your day with a meal.
Not sure where to start? Find inspiration in this post!
Habit No. 2: Eat more fruits and veggies
Nine out of ten Americans do not get the recommended daily amount of fruits and vegetables. To hit this goal for yourself, aim for 3 cups of vegetables and 2 cups of fruit per day. The produce aisle is filled with fruits and vegetables that contain nutrients to help lower blood pressure and reduce our risk of heart disease and diabetes. Eating more produce also can improve our immune systems, have a positive effect on our blood sugar and prevent some types of cancers. Try to incorporate fruits and vegetables in every meal. Toss extra vegetables into dishes you already love, choose fruit for a snack or make produce the main event at meals. We recommend checking out this helpful 10-week guide to plant-based eating.
Habit No. 3: Limit sugar-sweetened beverages
Sugar-sweetened beverages like soda (pop), juice, sports drinks, specialty coffee beverages and energy drinks are calorie-dense and lack the nutrients that help fuel our bodies. These drinks are full of sugar and do not hydrate us. In fact, they can even make you thirstier. It is recommended that women consume <6 tsp of added sugar per day and <9 tsp per day for men. However, the average American consumes 19 teaspoons of added sugar a day! Added sugar is found in a variety of different food items, but sugar-sweetened beverages are the biggest culprit. Aim to limit sugar-sweetened beverages and grab a glass of water, instead.
Habit No. 4: Limit time spent sitting
Sitting for extended periods is associated with several negative health outcomes such as obesity, heart disease and diabetes. Find ways to add more natural movement into your day. Try parking farther away, taking the stairs, standing up and going for a lap around the office, or setting a timer to get movement in every hour.
Check out these extra steps for staying healthy while working at a desk.
Habit No. 5: Increasing physical activity
Getting adequate exercise helps to improve our cardiovascular health, strength and balance. Being active also helps us reduce stress, increase energy, prevent illness and boost memory. It’s recommended that healthy adults aim for 150 minutes of moderate exercise per week, which can be broken into smaller increments throughout the week. Here are some small steps to get you started.
Habit No. 6: Eat meals with family or friends
Eating meals with family or friends can help improve your outlook and increase enjoyment of the foods being consumed. Research has shown, kids who have meals with family regularly do a better job of meeting their fruit and vegetable recommendations, do better in school, decrease their likelihood of having behavior issues and are more likely to be close to their parents/guardians. Sharing a meal with others that you care about can boost your mood and improve your quality of life.
Habit No. 7: Practice mindfulness
Practicing mindfulness can be done across several areas of life including at meals, in our relationships, or our activities throughout the day (driving, parenting, etc.). For example, mindfulness at meals helps us to slow down and enjoy the foods we’re eating. Wondering if you’re mindful at meals? Ask yourself, “What flavors did I notice about this dish? “What was the texture of the food?” and, “As I was eating, did I notice feelings of fullness?” Being able to answer these questions makes us more intentional about what we are eating and what our body is telling us. Similarly, mindfulness in our interactions and activities allows us to be present for ourselves and those around us. It can ease our stress and provide us with enjoyment every day.
Habit No. 8: Get a good night’s sleep
It’s recommended that adults get 7-9 hours of sleep a night and 10-11 hours for kids. Sleep is vital for our bodies to have a chance to recharge and reset for the next day. Limited sleep can negatively impact your health by increasing your risk for weight gain, heart disease, diabetes and high blood pressure. Getting adequate sleep can help to improve energy, mood, attention, memory and reduce stress. Plus feeling fully recharged after each time we sleep will help us practice our other positive habits for well-being!
See tips for powering down and helping your children establish healthy sleep habits.
No matter where you are on your journey to well-being—whether you’ve made one of these a habit or all eight—starting is the most important part of improving your health and well-being. For more, check out this resource roundup, browse our calendar of Classes and Events or visit us on Pinterest for curated wellness inspiration. We have support for all of your well-being goals!
