5 Healthy Habits You Can Implement Today (Like Right Now)
I read a lot of books and listen to a lot of podcasts about integrative medicine and holistic approaches to health. What I realize is that these terms (and some of the terms used to describe their practices) can feel daunting. However, implementing healthy habits into your daily life doesn’t have to be.
In fact, it can be very simple. I’m constantly on a journey to improve my health. Though I wouldn’t consider myself a “biohacker,” I am fascinated by the fact that small tweaks to my daily life can vastly improve my state of well being. And I’m talking tiny tweaks (you don’t have to suddenly become a distance runner or go keto).
That’s why I wanted to share my five favorite healthy habits that anyone can implement today.
1. Go for a walk
This is probably my favorite health habit. It’s so easy. Of course, be conscientious of the times we live in and make sure you’re distanced from other people and wearing a mask, but going for a walk is so good for you (and you don’t have to be a fitness fanatic to do it). Walking improves circulation, allows you to get some exposure to Vitamin D, helps you avoid heart disease, and so much more. The Arthritis Foundation lists 12 benefits of walking here.
Another reason I love walking? It’s free!
2. Time your caffeine consumption
Many of us don’t realize how long coffee stays in our systems. When I was a teenager, I was obsessed with moody older teens who drank real macchiatos and smoked cigarettes. Though I never really got into the whole cigarette thing, coffee became a part of my daily life. And it did so without me knowing much about it at all.
Now, I’ve read books like “Why We Sleep” by Matthew Walker and have listened to podcast interviews with Andy Mant the founder of Blublox glasses (that help with sleep). Though I am a firm believer in taking everything with a grain of salt and continuously looking into new and updated research, there are two things I’m fairly certain of: sleep is important for our health (mind, body, and spirit) and caffeine affects it.
Okay, so what does this all have to do with timing your caffeine consumption? For a healthy person, the half life (the time it takes half of the caffeine to leave your body) is 3–5 hours. The rest is still in your system for longer. Studies have also found that drinking caffeine 6 hours before your bedtime can reduce your sleep by an hour. This may not seem like a lot, but for your brain and body, it is.
3. Do one Google search a day
I’ve also discovered that learning something new every day has vastly improved my mental health. With lockdown in place, it can start to feel like groundhogs day. However, actively searching for a new piece of information can make your mind feel stimulated and less stuck in the sludge of day-to-day life.
I highly suggest picking a topic and doing a Google search. You’ll be amazing at everything you don’t know about sharks, trees, atoms, the process of making furniture, coffee… literally anything! I also love taking initiative and searching on Google because, again, it’s free (as long as you have a computer and I realize this is not the case for everyone).
My other favorite ways to learn new facts every day:
Podcasts - You can listen for free on Spotify, Stitcher, and other platforms. Some of my favorites are the Tim Ferris Show, The Ultimate Health Podcast, Office Ladies (yes, I learn about tv film from these two ladies), Cortado Oclock (adventure photography podcast), Stuff You Should Know, Ted Talks Daily
Friends - I am always so shocked by how much my friends know about random topics. Starting a conversation and having my friends explain their specific interests to me always leaves me with new and interesting knowledge.
Airbnb Experiences - I recently did a shark scientist experience and loved every minute of it!
REI classes - You can target your location. In the Bay Area, I took a class on bears as well as one on ADA trails, helping people understand what’s required for those who have disabilities including wheelchairs on trails.
Documentaries on streaming devices
4. Do one non-screen activity
I also suggest doing at least one activity per day that takes your eyes off of the screen. I like to read a physical book or write in a paper journal. Puzzles are another great option. Again, walking can be the perfect way to get your eyes off a screen, get some exercise, and get some Vitamin D (see why it’s my favorite).
5. Get your greens
Popeye was right! Spinach and other leafy greens really do make you feel better. Why? Because they’re packed with vitamins and minerals. And this is so important for everyone—not just vegetarians or vegans. I love this breakdown of each of the vitamins and minerals included in specific leafy greens from Healthline.
I’m also a really big fan of putting my leafy greens into smoothies. This allows me to eat more of them, without really noticing! Pick Up Limes is one of my favorite places to look for smoothie recipes.
My other tip (that hopefully many of you already know): MASSAGE your Kale! Seriously, put a bit of salt on your hands, add a little water, and get in there. This breaks down the fibers in the kale and removes a lot of its harsher taste.
Best of all, produce is actually a lot more affordable than most frozen meals and meats.
