How to Stay Healthy in Small Ways

Thứ bảy - 27/04/2024 01:10
It can be difficult to stay healthy, especially if you have a hectic schedule, a busy work life, or a long list of to dos and responsibilities. But shifting your diet and your daily routine in small ways can lead to a healthier lifestyle...
Table of contents

It can be difficult to stay healthy, especially if you have a hectic schedule, a busy work life, or a long list of to dos and responsibilities. But shifting your diet and your daily routine in small ways can lead to a healthier lifestyle without eating up all your time. Starting with small changes to your diet and your routine can also lead to a bigger commitment to staying healthy over a longer period of time.

Method 1
Method 1 of 4:

Adjusting Your Diet

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Method 2
Method 2 of 4:

Doing Exercise and Physical Activity

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Method 3
Method 3 of 4:

Improving Your Well-Being

  1. Step 1 Start your day...
    Start your day with meditation. To improve your overall well-being in just five to ten minutes, begin your day with meditation. Meditation has been scientifically shown to reduce your stress levels and help you feel calm and balanced.[6] It has many emotional benefits, from stress management to deeper self-awareness and a reduction of negative emotions. It has also been shown to have medical benefits, especially if you suffer from anxiety disorders, high blood pressure, sleep issues or insomnia, and asthma. Meditation is also very effective for maintaining a general sense of well-being and physical health. There are several types of meditation, including:
    • Guided meditation: This type of meditation is also known as guided imagery or visualization. A teacher or guide will describe images, smells, sounds, and textures that are relaxing and calming. You can find guided meditation guides online and can often access them through a smartphone or tablet so that you can do it anywhere.
    • Mindful meditation: This type of meditation focuses on being mindful and aware of the present moment. You focus on what you experiencing during the meditation, such as the sounds around you or the flow of your breathing. In this type of meditation, you note your thoughts and emotions and you let them pass without judgement or comment.
    • Transcendental meditation: This meditation technique involves silently repeating a personally assigned mantra in the form of a word, sounds, or phrase. The repetition of the mantra should help your body settle into a state of meditation, where you feel relaxed and calm.
    • Qi gong: Qi gong (CHEE-gung) is a type of meditation found in traditional Chinese medicine. It combines meditation, relaxation, physical movements and breathing exercises. The focus is on restoring and maintaining mental and physical balance. You can find Qi gong meditation videos online or take a class in Qi gong.
  2. Step 2 Try deep breathing...
    Try deep breathing exercises. Doing five to ten minutes of deep breathing a day can help improve your brain function and your energy levels. Deep breathing is also known as Pranayama breathing. In Pranayama breathing, you control your breathing through breathing exercises to breathe more fully and deeply. When you do yoga, you are often encouraged to practice Pranayama, as the combination of yoga postures and deep breathing can lead to a meditative state.[7]
    • Start with the most basic Pranayama breathing exercise, where you breath in and out deeply through your nostrils using your diaphragm. Begin by sitting in a comfortable position in a quiet area with no distractions or noise.
    • Place your hands on your diaphragm, right below your rib cage, and take a deep breath in through your nose. Try to inhale to the count of four.
    • Hold the breath for one second and then slowly exhale the breath out of your nose to the count of four. Imagine you are trying to fog up a mirror in front of your nose as you breathe out. You should make a noticeable whooshing sound as you exhale.
    • Repeat this breath cycle for ten to twenty breaths. Over time, you can extend the breath cycle for twenty to forty breaths.
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Method 4
Method 4 of 4:

Reducing Bad Habits

  1. Step 3 Try to focus...
    Try to focus on positive, rather than negative, thinking. If you have a bad habit of thinking negatively about every situation or only considering the negative outcome, you may want to try to adjust your thinking to be more positive and proactive. Consider if you hang around any friends, co-workers, or family members that are a negative influence. They may complain often and only focus on the negative outcome of a situation, thereby encouraging you to also indulge in this way of thinking. Put distance between yourself and any negative individuals in your life, as negative thinking can lead to stress and anxiety.
    • If you notice that you tend to approach situations with a glass half empty approach, try to come up with ways to turn negative situations into positive learning moments. This could mean pausing, taking a deep breath, and considering how to come up with a solution for the issue or problem, rather than simply complaining about the issue or problem.
    • For example, you may have an issue with a co-worker who does not follow through on his work commitments and continues to let clients down. Rather than allow the co-worker’s attitude cause you to develop negative thoughts or reactions, talk to the co-worker directly. Ask him to consider other ways of approaching clients and following through on his commitments. If he does not listen to you or show any signs of adjusting his behavior, you may want to escalate the issue to a supervisor. This will allow you to be proactive about a source of negativity in your life, rather than allow the negativity to consume you.
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What Are Healthy Snacks?

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