NURTURING HEALTHY HABITS

The human body is an amazing creation. But in the fast-paced world today, we often tend to overlook our physical and mental well-being. Well-being needs to be holistic, with optimal physical, emotional and mental health. But, it all has to start somewhere. Good health can not only make you look good, but also feel good —which contributes to your overall mood and confidence.?

For professionals who are busy making careers, it is essential to prioritize health. If you’re not doing it yet, it’s high time you do!?

Here are some practical tips that can help you create and maintain healthy habits:

Setting clear goals: Alright! Now that you've decided to ensure that you’re going to be more careful about your health, it's time to make a plan with small, reasonable and specific goals. This can go a long way in making sure that you will continue on the path of well-being. For instance, working out for 100 minutes a week, drinking 2 litres of water everyday, etc.

Starting small: Yes, going on a journey to change habits is a tough one. But, little things can make a big difference. This may include cultivating small habits like beginning to exercise or even stretch just twice a thrice a week. If you are not exercising regularly, any drastic changes like exercising 7 days a week can make your body crash and demotivate you.

Creating a routine: In our example, if you started exercising at a frequency of two to three times a week, work on continuing that routine for a considerable period of time. Research suggests that it takes 21 days for a person to build a habit. That's being consistent for only three weeks!

Staying active: Stay active does not just mean going to the gym. It can also mean a brisk walk in the park, cleaning out your wardrobe or walking your pets. Staying active has massive benefits. Research shows that staying active will help you avoid diseases like stroke, high blood pressure, diabetes, and so on. It can also help you boost your energy and improve your mood. The idea is to sit less. Ever considered standing desks?

Focusing on what you eat: A balanced diet can go a long way in ensuring your well-being. This is not just on a physical level. When you include a variety of fruits, vegetables and healthy fats in your diet while limiting processed and sugary foods, it will take your health to a whole new level. From the perspective of mental health too, Ayurveda suggests adopting a Sattvic diet—as food also feeds your mind as much as your body. In addition, remember to hydrate throughout the day. Water is essential to run your bodily functions well.

Prioritizing sleep: As busy professionals, we are always short on time when it comes to getting enough sleep. We tend to prioritise other activities over sleep despite the fact that getting enough sleep is non-negotiable. Sleeping less can have drastic consequences on your health like hypertension, obesity and depression. India is the second most sleep-deprived country in the world, after the Japanese who sleep for an average duration of only 6 hours. it is essential to ensure that as an adult, you get at least 7 to 9 hours of sleep everyday

Managing stress: Who can underestimate the power of managing stress? While there is a positive stress that motivates us to take positive actions, going beyond your stress threshold can have negative consequences, which affect every aspect of your life. Studies show that practicing yoga and meditation can lower your stress and help achieve mental balance. Dedicate only 15 minutes of your day in practising these techniques and notice your stress go down. Studies indicate that meditation and mindfulness practices lower insomnia and also have tangible benefits on your physical health. A study showed that meditating over an eight-week period can alter the expression of 172 genes which are responsible for inflammation, circadian rhythms and glucose metabolism.

Making behavioural changes: These include limiting your screen time, especially before you go to sleep and making time to actually connect with your friends and family. It is underestimated how much social connections play a role in your mental and physical well-being.? Seek professional support if you are struggling in any aspect of your life, be it health, stress, diet or fitness.

Working on your inner well-being: Remember to count your blessings and focus on the positive aspects of life. Studies have found that those that practise gratitude experience better mental health. The idea of inner-well being is to connect with yourself. A mix of healthy mental habits and somatic work can ensure a harmonious mind-body connection.?

Tracking your progress: Maintain a journal or use technology to keep track of how much you have progressed in adopting these healthy habits. Celebrate the small wins and do not get discouraged with any setbacks. For instance, for every week of exercise you accomplish, give yourself a rest day! At the same time, remember to accept any challenges and be kind and compassionate to yourself. For example, if you are unwell, give your body the rest it needs to bounce back.?

Healthy habits, even though small, can considerably improve your well-being and also make a positive difference for those around you. You don't have to the perfect health and the perfect job. All that matters is that you’re happy.

It’s not an overnight event—healthy habits take considerable effort, consistency, and perseverance. Good luck!

Sources:

https://newsinhealth.nih.gov/2018/03/creating-healthy-habits

https://lifestyle.livemint.com/news/big-story/world-sleep-day-how-india-s-sleep-debt-is-rising-111679031864185.html

https://www.frontiersin.org/articles/10.3389/fpsyt.2019.00193/full

https://www.nytimes.com/2020/02/18/well/mind/how-to-build-healthy-habits.html

https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/exercise/art-20048389

https://www.cdc.gov/physicalactivity/basics/pa-health/index.htm#:~:text=Being%20physically%20active%20can%20improve,ability%20to%20do%20everyday%20activities.