As an Amazon Affiliate and member of various affiliate programs, we may earn money or products from the companies mentioned in this post.
If you’re reading this, you’re likely ready to start some new habits for better health and wellness. Whether you have weight loss goals, fitness goals, or just a general desire to feel better, developing the right daily habits is the key to success.
The great news is that starting new healthy habits doesn’t have to be as hard as it sounds. Also, you don’t have to have everything figured out at once.
Before we dive in, please review and note this disclaimer.
I am not a doctor. These views are based solely upon my personal experience and beliefs. Always consult your doctor or certified healthcare professional before making significant changes to your lifestyle, including diet, fitness, vitamins / supplements, etc. as referenced in this post / site.
Start small with your daily habits to achieve better health and wellness
Most healthy habits are built gradually over time, so we’ll begin this list with some of the easiest habits to develop and work our way forward.
Number one is a habit that is most often discussed, but it gets first mention on this list because of just how essential it is to your overall health.
1. Get Adequate Sleep for better health.
Getting the right amount of sleep might seem like a balancing act, especially if you have an inconsistent schedule. But your body repairs itself while it sleeps.
Sleep is essential for brain function, your mood, & overall health. Additionally, not getting enough sleep puts you at risk for many diseases & disorders.
If you’re a habitual night owl (like me), start dialing back your late night sessions incrementally until you are consistently sleeping at least 7 hours per night (preferably 8). You’ll be surprised about how different you’ll begin to feel!
2. Reduce your Processed Food Intake
“You are what you eat.” It’s a well-known phrase, and entirely true. Because food is essentially your body’s fuel, what you eat determines how well your body will function
So if you’re fueling it with healthy whole fruits and vegetables, healthy proteins, etc., then you’re doing a good job. But if you’re heavy on the takeout and Ho Ho’s, you’re doing your body a disservice.
While processed foods may be convenient, they’re wreaking havoc on your health and overall wellness. Simply put, our bodies need nourishment from whole, nutritious foods.
Processed foods contain unnecessary and oftentimes dangerous ingredients. Unfortunately, they’re ingredients that our bodies can’t break down, or use properly. And some of these ingredients are toxic.
Examples of Processed Foods:
- Frozen Pizzas and Snacks
- Pop Tarts
- Boxed Mac and Cheese
- Mass-produced bread
- Instant Soups
- Microwave Ready Meals
- Coffee Creamer
- Diet soda
- Gelatin fruit snacks
- Fast Food
- …and the list goes on and on
Getting away from processed foods means eating more whole organic fruits and vegetables, healthy proteins, and organic nuts and seeds.
While whole foods may seem less convenient, they’re more filling & so much healthier for you. Your body will be able to quickly tell the difference when you eat more whole foods, and less junk.
3. Take daily vitamins for immune support
Truthfully, what are you actively doing to support your immune system? If you can’t answer that, you may want to consider adding some vitamins to your morning routine.
The best thing I ever did for myself was to begin taking daily vitamins. Consequently, this is a daily habit that I strongly believe everyone should have.
It’s one of the easiest ways to help support your immune system & overall wellness. Quality vitamins help to fill in the gaps where our current nutrition is lacking.
Undoubtedly, the market is over-saturated with thousands of different vitamins boasting alluring results. I highly advise you to do your research – not all vitamins are created equally.
If you’re familiar with my posts, you know that I trust Young Living for a vast majority of my health and wellness needs. This includes my daily vitamins: B, C, & D.
These are the vitamins I take every day:
- Helps with promoting increased energy levels, supporting cognitive and cardiovascular function, and mood.
2.) Super C Tablets
- Helps support immune, circulatory, & respiratory function, & overall wellness.
3.) Super D Tablets
- Helps support immune & respiratory systems, as well as supporting bone growth & healthy muscles.
This simple habit costs me less than $1 per day, and I’ve noticed a significant difference in my overall health and wellness.
Taking less trips to urgent care and the doctor has been nice too!
4. Use more natural products in your household, and less chemicals.
While it’s true that synthetically scented things like candles, air fresheners, and even cleaners smell appealing to most people, the truth is that those scented items are often dangerous.
Known carcinogens are packed into many synthetically scented household items, and many people don’t know it.
The fact is, many of your scented sprays, candles, wall plug-ins, and cleaners used daily or weekly are full of toxic chemicals & harsh irritants. Some have argued that the amounts of chemicals in these items isn’t enough to do “much” damage per specific item (I.e., a household cleaner).
However, when 9/10 products we’re using daily all contain harsh chemicals & irritants, we have to look at the problem collectively.
The chemical load piles up day after day, week after week, and so on. Continual build-up of chemicals & toxins in the body eventually lead to one thing: illness.
The less of these items you expose yourself and your family (and pets) to, the better!
To learn about some natural alternatives to candles, air fresheners, and other scented / chemical filled household products, be sure to check out this article.
5. Swap out toxic personal hygiene products for more natural products
We can turn a blind eye, but we can’t ignore it. Too many health compromising ingredients are being added to our personal hygiene products.
Strong synthetic scents aren’t the only things to be watching out for. Many ingredients that are being passed off as “normal” have no business being used in products that we put on our bodies.
Here are some examples of personal hygiene products you likely use everyday that you should consider swapping out for natural products:
- Body Soap
- Body Lotion
- Shampoo & Conditioner
- Skincare products
- Feminine Hygiene products
Be sure to check out this article for suggested natural swaps for these types of personal hygiene products.
6. Develop an attainable & realistic fitness routine
If you don’t currently have a fitness routine, be kind to yourself when looking at new goals and routines.
Realistically speaking, making an immediate goal of running two miles everyday when you haven’t even walked more than a few days per week will do more harm than good.
However, if you break it down into micro-goals that are realistic, you’re more likely to stick with your goals. For example, if you make your goal to walk five days per week for 30 minutes – well, that is an attainable goal that you can build upon.
Here are some tips:
- Start small, (I.e., walking and simple exercises) and plan to build on your routine as your strength and stamina increases.
- Choose a specific number of days, and a minimum duration that you will be working out to make your progress & success measurable.
- Re-evaluate your fitness plan & goals at the end of each month for the next upcoming month.
- Add to your routine, or switch it up with new routines by using workout videos on YouTube or apps like FitOn.
- Consider taking short-term gym classes, or talking with a trainer.
Ultimately, developing a mindset of doing something every day to get up and move and get your blood pumping for at least thirty minutes a day will help you immensely. But take it a step further by setting clear and attainable goals for yourself.
7. Start drinking more water, and less of everything else.
Everyone knows that drinking water is important – but most people don’t know HOW much water they should be drinking.
While there are some “guidelines” about an average amount, your height & weight, activity level, diet, and even the climate you live in can affect your daily water intake needs. There are a lot of variables that contribute to how much water you should drink, and it varies from person to person.
While there is not a one-size fits all answer, this article from Harvard.edu will be able to shed some light on adequate water intake. You can also use an online water intake calculator like this one to get a rough idea of what your needs are.
Additionally, there are some drinks that you should either limit or avoid drinking all together. All in all, most of these drinks contribute to dehydration, especially in larger amounts. Also, some of them are just plain unhealthy for you.
Drinks to Limit, or Avoid:
- Diet Soda
- Energy Drinks
8. Add foods that are well-known for boosting the immune system, and supporting better health and wellness.
Before the discovery of modern medicine, much of our “medicine” came from food and plants. Wouldn’t it make sense to add some of those healthy foods / plants to our diet?
After all, as aforementioned…we are what we eat.
Here are some foods, herbs, & spices to add to your diet to help support your immune system:
- Local raw honey
- Fresh garlic
- Nuts and Seeds (I.e., almonds, sunflower seeds)
- Leafy Greens (I.e., spinach, or kale)
- Bright colored vegetables (I.e., red bell peppers)
NOTE: Ensure that your foods, herbs, & spices you’re ingesting are organic & / or locally grown, if possible for best results.
9. Consider adding more supplements to your routine.
Because many of us heavily consume processed food (junk food) and eat less whole nutrient dense food, many Americans have become alarmingly nutrient deficient.
Nutrient deficiencies lead to – you guessed it – illness & disease.
While eating more nutrient dense foods and less junk is the biggest key to supporting our health, supplements can lend a helping hand.
You may already have an idea of what parts of your body need more support. Or you may already know what you’re deficient in.
But if that isn’t the case, in order to determine the supplements that might be beneficial for you to take, it’s recommended that you speak to someone experienced in nutrition and wellness. This can be your regular healthcare professional, a nutritionist, and / or a Certified Holistic Practitioner.
Supplements can be taken to support overall health and wellness, or they can be taken to target and support specific bodily systems and functions. I.e., the immune system, cardiovascular system, respiratory system, etc.
These are some of the supplements I personally take in addition to daily vitamins to support my overall health and wellness:
10. Plan some “me” time for yourself.
Even if you only have 15-30 minutes at a time, taking time to yourself away from distractions and others can really make a difference in mental health & clarity.
When you take some time to yourself, you can choose whether you’d like to do something productive, or simply unwind.
One day, you may only have the energy to watch an episode of Friends, or take a bubble bath. But some days you may want to work on a hobby, create something, read a book, visit a new place, or something more profound.
Regardless, make – and take – the time. It’s truly important to make your own mental and emotional health a priority. If you’re not taking care of yourself in that regard, it’s a slippery slope when it comes to interacting with friends and family, and navigating life in general.
While this may be something that’s hard to pencil in daily, it’s definitely something that you should work in several days a week, minimum.
Remember: consistency is key to keeping up with developing good habits, and achieving better health and wellness.
Give yourself some grace – developing new habits does take time and effort.
If you get off track, don’t be too hard on yourself. Just continue to move forward, and always be focused on doing better than you did yesterday.