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7 habits that will help you increase and maintain your wellbeing

Written By Rachael Alexander

 

A lot of what’s out there in the health industry is designed to confuse and paralyze you. In this video I’m going to break down 7 effective habits and activities that you should be doing daily to increase and maintain your wellbeing.

1.Eating minimum 3-5 servings of fruits and vegetables each per day.

You are an energetic being. SO the quality of the kind of energy that you replenish yourself with matters. It still surprises me how much people don’t get enough energy of the right caliber into their diets daily. Make sure you’re eating 3-5 fruits and 3-5 vegetables daily. With at least 2 dark leafy greens in the mix and a cruciferous vegetable as well.

Why Is It Important to Eat a Minimum of 3-5 Servings of Fruits and Vegetables Each Day?

  1. Nutrient-Rich: Fruits and vegetables are packed with essential vitamins, minerals, and antioxidants that support overall health. These nutrients are vital for maintaining bodily functions, boosting immunity, and preventing chronic diseases.
  2. Fiber Content: High in dietary fiber, fruits and vegetables aid in digestion, promote regular bowel movements, and prevent constipation. Fiber also helps regulate blood sugar levels and lowers cholesterol.
  3. Hydration: Many fruits and vegetables have high water content, which helps keep you hydrated. Proper hydration is essential for maintaining bodily functions, supporting metabolism, and promoting healthy skin.
  4. Disease Prevention: Regular consumption of fruits and vegetables is linked to a reduced risk of chronic diseases such as heart disease, stroke, diabetes, and certain cancers. The antioxidants and phytochemicals in these foods help combat inflammation and oxidative stress.
  5. Weight Management: Fruits and vegetables are low in calories and high in fiber, making them filling and satisfying. They can help you maintain a healthy weight by reducing overall calorie intake and preventing overeating.
  6. Improved Gut Health: The fiber and prebiotics in fruits and vegetables support a healthy gut microbiome. A balanced gut flora is crucial for digestion, nutrient absorption, and a strong immune system.

How to Incorporate 3-5 Servings of Fruits and Vegetables Daily

  1. Start Your Day with a Smoothie: Blend a variety of fruits and vegetables into a delicious smoothie. Add greens like spinach or kale for an extra nutrient boost. Join our free 5 day Green Smoothie Challenge here: Sip Of Nature.
  2. Include Fruits and Vegetables in Every Meal: Make it a habit to include at least one serving of fruits or vegetables with each meal. Add berries to your breakfast, a salad to your lunch, and steamed vegetables to your dinner.
  3. Snack Smart: Choose fruits and vegetables as snacks. Carrot sticks, apple slices, or a handful of berries are healthy and convenient options.
  4. Get Creative with Recipes: Experiment with new recipes that incorporate more fruits and vegetables. Try stir-fries, soups, salads, and vegetable-based dishes to keep your meals interesting and nutritious.
  5. Meal Prep: Prepare fruits and vegetables in advance to make healthy eating easier. Wash, chop, and store them in the fridge for quick access throughout the week.
  6. Mix It Up: Eat a variety of fruits and vegetables to ensure you get a wide range of nutrients. Different colors and types offer different health benefits.

Daily Intake Recommendations

  • Adults: Aim for at least 3-5 servings (approximately 400 grams) of fruits and vegetables per day. This can be broken down into about 2-3 servings of vegetables and 1-2 servings of fruits.
  • Children: Depending on their age, children should consume at least 1-3 servings of fruits and 1-3 servings of vegetables each day.

By consistently eating a variety of fruits and vegetables, you can significantly improve your overall health, support your immune system, and reduce the risk of chronic diseases. Make fruits and vegetables a staple in your diet to reap these benefits and enhance your well-being.

2.Defecating every single day.

If it goes in then it must come out.

Why Is It Important to Defecate Daily?

  1. Elimination of Waste: Regular bowel movements are essential for removing waste and toxins from the body. The digestive system breaks down food and extracts nutrients, leaving behind waste that needs to be expelled.
  2. Prevention of Constipation: Daily defecation helps prevent constipation, which can cause discomfort, bloating, and pain. Chronic constipation can lead to more serious conditions like hemorrhoids and anal fissures.
  3. Digestive Health: Regular bowel movements are a sign of a healthy digestive system. They help maintain the balance of gut bacteria and prevent gastrointestinal issues.
  4. Detoxification: The colon is a key organ in the body’s detoxification process. Daily bowel movements help ensure that toxins and other harmful substances are regularly flushed out of the system.
  5. Prevention of Diseases: Regular defecation can reduce the risk of developing conditions such as diverticulosis, colon polyps, and colorectal cancer.
  6. Overall Well-Being: A regular bowel movement routine contributes to overall well-being and comfort. Irregularity can affect energy levels, mood, and overall health.

How Often Should We Be Going?

The frequency of bowel movements can vary from person to person. While daily defecation is often considered ideal, the “normal” range can differ. Here’s what to consider:

  1. Individual Variation: Some people may have bowel movements multiple times a day, while others may go every other day. Both can be considered normal if it is consistent for the individual and they do not experience discomfort or other symptoms.
  2. General Guidelines: A common guideline is to have at least three bowel movements a week. Less than this can indicate constipation, while more than three movements per day might indicate diarrhea or other digestive issues.
  3. Consistency Over Frequency: The consistency of your bowel movements is often more important than the frequency. Healthy stool should be soft, formed, and easy to pass.
  4. Signs of Irregularity: If you experience significant changes in your bowel habits, such as a sudden increase or decrease in frequency, or if you notice symptoms like pain, bleeding, or severe discomfort, it is important to consult a healthcare provider.

Tips for Regular Bowel Movements

  1. Diet: Eat a balanced diet rich in fiber from fruits, vegetables, whole grains, and legumes. Fiber helps add bulk to the stool and promotes regularity.
  2. Hydration: Drink plenty of water throughout the day. Adequate hydration is crucial for softening stool and promoting regular bowel movements.
  3. Physical Activity: Regular exercise can help stimulate intestinal contractions and promote regular bowel movements.
  4. Routine: Establish a regular bathroom routine. Try to go at the same time each day, and don’t ignore the urge to defecate.
  5. Avoid Processed Foods: Reduce intake of highly processed foods, which can lead to constipation.
  6. Probiotics: Consider incorporating probiotics into your diet through foods like yogurt, kefir, and fermented vegetables, or through supplements to maintain a healthy gut flora.

By maintaining regular bowel movements, you can support your digestive health, enhance detoxification processes, and contribute to overall well-being.

3. Getting fresh air and daily sunlight on your skin.

Benefits of Sunlight

  1. Vitamin D Production: Sunlight helps your skin produce vitamin D, which is essential for bone health, immune function, and reducing inflammation. Vitamin D deficiency can lead to various health issues, including osteoporosis and weakened immune response.
  2. Mood Improvement: Exposure to sunlight increases the brain’s release of a hormone called serotonin. Serotonin is associated with boosting mood and helping a person feel calm and focused. Lack of sunlight can lead to a drop in serotonin levels, which can trigger depression and anxiety.
  3. Regulating Circadian Rhythms: Sunlight helps regulate your body’s internal clock, known as the circadian rhythm. This affects sleep patterns, hormone release, and other bodily functions. Regular exposure to natural light helps maintain a healthy sleep-wake cycle.
  4. Skin Health: Moderate sun exposure can help treat certain skin conditions like psoriasis, eczema, jaundice, and acne.

How Much Sunlight Do You Need?

The amount of sunlight needed can vary based on several factors, including skin type, age, location, and the time of year. Here are some general guidelines:

  1. Moderate Exposure: For most people, 10-30 minutes of midday sunlight several times per week is sufficient. People with darker skin may need a bit more time to produce the same amount of vitamin D.
  2. Latitude and Season: In areas farther from the equator, more sun exposure might be needed, especially during the winter months when the sun’s rays are less direct.
  3. Safety Tips: It’s important to balance sun exposure to avoid the risk of skin cancer. Avoid excessive exposure and use sunscreen if you’re going to be out in the sun for extended periods.

Practical Tips

  • Midday Sun: Aim to get your sunlight around midday when the sun is highest in the sky, as this is when UVB rays are most effective at producing vitamin D.
  • Short Bursts: You don’t need to be out for long periods. Short, regular bursts are beneficial.
  • Mind the Skin Tone: People with lighter skin produce vitamin D more quickly than those with darker skin.

4. Cleaning your mouth daily

Why Is It Important to Clean Your Mouth Daily?

  1. Prevent Tooth Decay and Cavities: Regularly cleaning your mouth removes food particles and plaque, which are the main culprits behind tooth decay and cavities. Plaque is a sticky film of bacteria that forms on your teeth and can erode the enamel if not removed.
  2. Gum Health: Daily oral hygiene helps prevent gum diseases like gingivitis and periodontitis. These conditions can lead to gum inflammation, bleeding, and eventually tooth loss if left untreated.
  3. Fresh Breath: Poor oral hygiene can lead to bad breath (halitosis). Cleaning your mouth daily helps remove bacteria and food debris that cause unpleasant odors.
  4. Overall Health: Oral health is closely linked to overall health. Poor oral hygiene has been associated with various systemic conditions such as heart disease, diabetes, and respiratory infections. By maintaining good oral hygiene, you can reduce the risk of these health issues.
  5. Aesthetic Benefits: Regular cleaning helps keep your teeth white and your smile bright. It prevents stains from food, drink, and tobacco.

Best Methods for Cleaning Your Mouth Daily

  1. Brushing:
    • Frequency: Brush at least twice a day—once in the morning and once before bed.
    • Technique: Use a soft-bristled toothbrush and fluoride toothpaste. Brush for at least two minutes, covering all surfaces of your teeth. Use gentle, circular motions to avoid damaging your gums.
    • Tool: Consider using an electric toothbrush, which can be more effective at removing plaque than a manual one.
  2. Flossing:
    • Frequency: Floss at least once a day to remove plaque and food particles between teeth that a toothbrush can’t reach.
    • Technique: Use about 18 inches of floss, winding most of it around your middle fingers. Gently slide it between your teeth and curve it into a C-shape against each tooth.
  3. Mouthwash & Oil Pulling:
    • Usage: Rinse with an antimicrobial or fluoride mouthwash to help reduce plaque, prevent gingivitis, and strengthen enamel. Utilize an oil like coconut oil to balance the bacteria in your mouth. Try this Oil Pulling Product for oil pulling.
    • Technique: Follow the instructions on the mouthwash bottle. Typically, you should swish the liquid in your mouth for about 30 seconds. For oil pulling swish the oil in your mouth for a minimum of 10-20 minutes then spit it outside.
  4. Tongue Cleaning:
    • Tool: Use a tongue scraper or the back of your toothbrush to clean your tongue.
    • Technique: Gently scrape from the back of your tongue to the front to remove bacteria and food debris.
  5. Regular Dental Check-ups:
    • Frequency: Visit your dentist every six months for professional cleanings and check-ups.
    • Purpose: Professional cleanings remove tartar that can’t be removed by brushing and flossing alone. Regular check-ups also help detect early signs of oral health issues.
  6. Healthy Diet:
    • Limit Sugars and Acids: Reduce your intake of sugary and acidic foods and drinks, which can contribute to tooth decay.
    • Hydration: Drink plenty of water, especially after meals, to help wash away food particles and bacteria.

By incorporating these practices into your daily routine, you can maintain excellent oral hygiene, ensuring your mouth stays healthy and fresh.

5. Moving your body daily: stretching, walking, exercising

Why Is It Important to Move Your Body Daily?

  1. Improved Physical Health: Regular physical activity strengthens your cardiovascular system, improves circulation, and enhances overall muscle and bone strength. It reduces the risk of chronic diseases such as heart disease, stroke, diabetes, and certain cancers.
  2. Mental Health Benefits: Daily movement helps reduce stress, anxiety, and depression by releasing endorphins, the body’s natural mood lifters. It can also improve cognitive function and decrease the risk of cognitive decline as you age.
  3. Weight Management: Regular exercise helps control weight by burning calories and building muscle mass. It boosts your metabolism and helps maintain a healthy body weight.
  4. Enhanced Flexibility and Mobility: Engaging in daily physical activity, such as stretching, yoga, or walking, improves your flexibility and range of motion. This can help prevent injuries and improve your overall mobility.
  5. Better Sleep: Regular physical activity can help you fall asleep faster and enjoy deeper sleep. Exercise helps regulate your sleep patterns and can alleviate insomnia and other sleep disorders.
  6. Increased Energy Levels: Moving your body daily increases blood flow and oxygen levels in your body, leading to higher energy levels and reduced feelings of fatigue.
  7. Social Benefits: Participating in group exercises or sports can enhance your social life and provide a sense of community. It can also improve your mood and create opportunities for new friendships.

How to Incorporate Daily Movement

  1. Start with Small Changes: Begin by incorporating small activities into your daily routine. Take the stairs instead of the elevator, park farther away from your destination, or take short walking breaks throughout the day.
  2. Set Realistic Goals: Aim for at least 30 minutes of moderate physical activity most days of the week. This can be broken into shorter sessions, such as three 10-minute walks.
  3. Find Activities You Enjoy: Choose exercises that you find fun and engaging. Whether it’s dancing, swimming, hiking, or playing a sport, enjoying the activity makes it easier to stick with it.
  4. Mix It Up: Incorporate a variety of exercises into your routine to work different muscle groups and prevent boredom. Include aerobic exercises, strength training, flexibility exercises, and balance activities.
  5. Make It a Habit: Schedule your workouts just like any other appointment. Consistency is key, so find a time that works best for you and stick to it.
  6. Stay Active Throughout the Day: Look for opportunities to move throughout the day. Stand or walk while talking on the phone, do household chores, or play with your kids or pets.

Daily Activity Recommendations

  • Adults: Aim for at least 150 minutes of moderate-intensity aerobic activity or 75 minutes of vigorous-intensity activity each week, along with muscle-strengthening activities on two or more days per week.
  • Children and Adolescents: Should get at least 60 minutes of moderate-to-vigorous physical activity daily, including activities that strengthen bones and muscles at least three days a week.

By making a habit of moving your body daily, you can significantly enhance your physical and mental health, boost your energy levels, and improve your overall quality of life. Embrace daily movement as a vital part of your routine to enjoy these lifelong benefits.

6. Destressing and tuning into your higher self (activating your parasympathetic system)

Why Is It Important to Destress and Tune Into Your Higher Self Daily?

  1. Reduced Stress Levels: Engaging in activities that activate the parasympathetic nervous system, such as meditation, deep breathing, and mindfulness, helps reduce the levels of cortisol and other stress hormones in your body. This leads to a calmer, more relaxed state.
  2. Improved Mental Clarity: Taking time to connect with your higher self through meditation or quiet reflection can enhance your mental clarity and focus. It allows you to quiet the mind, reduce mental clutter, and make better decisions.
  3. Enhanced Emotional Well-being: Daily practices that promote relaxation and self-awareness can improve your emotional health. They help you process emotions, develop greater emotional resilience, and cultivate a positive outlook on life.
  4. Better Physical Health: Chronic stress can lead to various health issues, including high blood pressure, heart disease, and a weakened immune system. By regularly activating your parasympathetic system, you can lower your risk of these conditions and improve overall physical health.
  5. Increased Energy Levels: Stress can be draining, but activities that help you destress and connect with your higher self can replenish your energy levels. You’ll feel more invigorated and ready to tackle the day’s challenges.
  6. Improved Sleep: Practices like meditation and deep breathing before bedtime can enhance your sleep quality. They help calm the mind and body, making it easier to fall asleep and stay asleep throughout the night.
  7. Greater Self-Awareness: Tuning into your higher self involves introspection and self-reflection, which can lead to greater self-awareness. This awareness helps you understand your thoughts, feelings, and behaviors, leading to personal growth and development.

How to Destress and Tune Into Your Higher Self Daily

  1. Practice Meditation: Set aside at least 10-15 minutes a day for meditation. Find a quiet space, close your eyes, and focus on your breath. Allow your mind to settle and connect with your inner self.
  2. Engage in Deep Breathing Exercises: Practice deep breathing exercises to activate the parasympathetic system. Inhale deeply through your nose, hold for a few seconds, and exhale slowly through your mouth. Repeat several times.
  3. Spend Time in Nature: Nature has a calming effect on the mind and body. Take a walk in the park, sit by a river, or simply spend time in your garden to reconnect with yourself and reduce stress.
  4. Practice Mindfulness: Engage in mindfulness practices throughout the day. Pay attention to the present moment, observe your thoughts and feelings without judgment, and stay grounded in the here and now.
  5. Journaling: Take a few minutes each day to journal your thoughts and feelings. Reflecting on your experiences can help you gain insights and connect with your higher self.
  6. Yoga and Gentle Exercise: Incorporate yoga or other gentle exercises into your daily routine. These activities not only reduce stress but also help you connect with your body and mind.
  7. Listen to Soothing Music: Music can have a profound impact on your mood and stress levels. Listen to calming music or nature sounds to help you relax and tune into your higher self.

Daily Recommendations for Activating Your Parasympathetic System

  • Set a Routine: Establish a daily routine that includes time for relaxation and self-care activities. Consistency is key to reaping the benefits of these practices.
  • Prioritize Sleep: Ensure you get enough restful sleep each night. A well-rested body and mind are better equipped to handle stress.
  • Stay Hydrated: Drink plenty of water throughout the day. Dehydration can exacerbate stress and affect your overall well-being.
  • Limit Stimulants: Reduce your intake of caffeine, alcohol, and other stimulants that can interfere with your ability to relax and connect with your higher self.

By making a habit of destressing and tuning into your higher self daily, you can significantly improve your mental, emotional, and physical health. Embrace these practices as essential components of your routine to experience a more balanced, peaceful, and fulfilling life.

7. Drinking water

Why Is It Important to Drink Water Daily?

  1. Hydration: Water is essential for maintaining hydration, which is crucial for overall health. Proper hydration helps regulate body temperature, maintain healthy skin, and ensure the proper function of organs and tissues.
  2. Digestion: Water aids in digestion by helping break down food so that your body can absorb the nutrients. It also prevents constipation by keeping the digestive tract smooth and functioning.
  3. Nutrient Transport: Water is a major component of blood, which transports oxygen and essential nutrients to cells throughout the body. Without adequate water, these processes can be hampered.
  4. Detoxification: Water helps the kidneys filter waste products from the blood and excrete them in urine. It also helps eliminate toxins through sweating and bowel movements.
  5. Joint and Muscle Function: Water lubricates joints and helps maintain muscle function. Adequate hydration can prevent muscle cramps and joint pain.
  6. Cognitive Function: Dehydration can negatively affect brain function, leading to issues with concentration, memory, and mood. Staying hydrated ensures your brain performs optimally.
  7. Energy Levels: Proper hydration helps maintain energy levels. Dehydration can cause fatigue and lethargy, making it difficult to stay active and alert.

How Much Water Should We Be Drinking?

The amount of water a person needs can vary based on factors such as age, sex, weight, activity level, and climate. However, general guidelines can help ensure adequate hydration:

  1. The 8×8 Rule: A common recommendation is to drink eight 8-ounce glasses of water a day, which equals about 2 liters or half a gallon. This is easy to remember and ensures a basic level of hydration.
  2. Body Weight Method: A more personalized approach is to drink half an ounce to an ounce of water per pound of body weight. For example, if you weigh 150 pounds, you should aim for 75 to 150 ounces of water a day.
  3. Activity Level: If you are physically active, you will need more water to compensate for fluid loss through sweat. Ensure you drink additional water before, during, and after exercise.
  4. Climate: Hot or humid weather increases the need for water as you lose more fluid through sweating. Similarly, high altitudes can also increase water requirements.
  5. Thirst: Listen to your body. Thirst is a natural indicator that you need to drink water. However, don’t rely solely on thirst, as it can sometimes be a late indicator of dehydration.
  6. Urine Color: Monitoring the color of your urine can be a useful guide. Pale, straw-colored urine typically indicates proper hydration, while darker urine suggests you need more water.

Tips for Staying Hydrated

  • Carry a Reusable Water Bottle: Having water readily available makes it easier to drink throughout the day.
  • Set Reminders: Use phone apps or set alarms to remind you to drink water regularly.
  • Flavor Your Water: Add slices of fruit, cucumber, or herbs like mint to enhance the taste.
  • Eat Water-Rich Foods: Incorporate fruits and vegetables with high water content, such as watermelon, cucumbers, and oranges, into your diet.
  • Start and End Your Day with Water: Drink a glass of water when you wake up and before you go to bed.

By understanding the importance of water and ensuring you drink enough daily, you can support your overall health and well-being.

Ready to take the next step? Join my FREE Green Smoothie Challenge at sipofnature.com to complement your sun-filled days with delicious, nutrient-packed smoothies! 🌿🍹

Ready to dive deeper into clean eating? Grab your Revitalized In 5 bundle here.

Join The Free 5 Day Smoothie Challenge

Hey there! I'm Rachael Alexander, the founder of Divine Earth School. And I help powerful Gods & Goddesses like you awaken to your true soul self, take back power over your life, stop feeling crappy all the time, and start living your life for you so you can be confident, clear, and certain enough to create your dream life and start finally feeling happy and fulfilled. I'm a Spiritual teacher, Certified Life, Health, & Transformation Coach, and Business Mentor and it's an honor and privilege to guide you back to your most powerful asset that you have - YOU! 

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