3 Habits That Will Change Your Health

Author Gretchen Rubin wrote, "What you do every day matters more than what you do once in a while."

The 3 habits below can help keep you at the top of your game and will greatly enhance your overall health:

#1 A Daily Way

Walking is arguably the best daily habit you can develop.  It’s free, requires no equipment and you can do it any time of year and no matter where you are.

Walking especially in sunlight gives you an “Instant boost of energy” some studies having even suggested that walking can give you a bigger energy jolt than a morning cup of coffee.  Walking can also spike our mental performance.  This point was highlighted in a recent FitInsure.ca article with Karen Cutler, Chief Underwriter Individual Insurance at Manulife.  “Daily strategy walks can be a great way to get more creative.”  Walking can also “reduce your risk for Chronic disease.” A 2022 study in Nature Medicine showed that walking 8,200 steps effectively reduced the risk of chronic conditions, including: obesity, sleep apnea, major depressive disorders, diabetes, and hypertension.

With flu season around the corner it should be noted that walking also strengthen your immune system by increasing your blood flow and strengthening your body’s antibodies, the keeps your immune system strong and better able to fight colds and flus.

#2 Drink Lots of Water

Harvard Health states that most people need about four to six cups of plain water each day. But it may be surprising to learn that water intake is an individualized number. The Mayo Clinic goes on to state “you need more water if you doing any activities that makes you sweat”   It's important to drink water before, during and after a workout. Also if you are feeling under the weather be sure to up your water intake.  Water is also a natural appetite suppressant. When the stomach senses that it is full, it sends signals to the brain to stop eating. Water also takes up space in the stomach, creating a sense of fullness and reducing hunger. People often think that they are hungry when they are actually thirsty. Drinking a glass of water before reaching for something to eat can help minimize unnecessary snacking.

#3 Limit Your Screen Time Before Bed and Upon Awakening

This may be the hardest of three to implement, but it can have a huge impact on your health and your mood.  The problem with looking at screens before bed, this includes your phone, TV, laptop, and even e-readers, is they emit blue light and this blue light can interfere with sleep.  Light suppresses the production of melatonin, the sleep hormone. When our melatonin levels are low it is harder to fall asleep.

You also want to switch your smartphone for sunlight upon awakening. There are a few reasons for this, morning sunlight causes our bodies to produce serotonin, which improves our mood throughout the day. And will enhance our nighttime sleep. Some tips on how to break the habit: "Find something you enjoy to do first thing in the morning, read a magazine or book, go out for walk, this will kill two birds with one stone:), journal, prepare food or write out your daily plan."