Monthly Archives: February 2022

Weakened immunities contribute to illnesses and diseases and leave us vulnerable. Boosting immunities can help prevent illness and help speed up recovery if we do get sick. Plenty of things can wreck our immunities, including-

• Stress
• Lack of sleep
• Anxiety
• Vitamin deficiencies
• Dehydration
• Poor, non-nutritious diet
• Prolonged inactivity

Thankfully, we have ways to build your immune system by making healthier choices. Even in the middle of a cold or touch of the flu, there are things we can do to improve our health and recover faster from illnesses.

Micro Habits Can Shift Your Health and Boost your Immune System

You don’t need an IV infusion of Vitamin C to boost your immunities…although, it may help. Extreme measures aren’t necessary to get your body protected and able to fight off bacteria and viruses.

Making tiny changes can really make a big impact. Here are some the ways to build your immune system:

• Drink more water
• Eat a healthy diet
• Exercise regularly
• Get plenty of sleep
• Reduce stress

It’s fairly easy to learn how to boost your immune system naturally in each category which contributes to protecting your health. Consider these sustainable micro habits to build a better immune system-

Ditch your latte for a water bottle- Adding a water bottle to your car, gym bag, or backpack can help you make drinking more water easier. The simple micro habit of leaving home with a water bottle can help you drink more water and boost your immunity.

Meal Prep for a healthier diet- Spending one day to prep nutritious foods for the week can help you protect your body against illness. Adopting the micro habit of meal prepping fresh foods can help ensure you get healthy food into your body every day without fail.

Take the stairs and ditch the elevator- Creating a micro habit of passing up the elevator or escalator for the stairs is an easy way to challenge yourself to move your body every time you enter a multi-story building. A simple micro habit of always taking the stairs can build muscle, increase stamina, and fight disease with each step you take.

Use essential oils for a calm night’s sleep- Using oils on your skin or pillow can help you relax and drift off to peaceful sleep. Making a habit of using calming scents like lavender as part of your nighttime routine can make a difference in the quality and quantity of your sleep.

Meditate for five minutes- Creating a micro habit around meditation can help you center and calm yourself. Giving yourself a laser-focused short-time commitment can help you destress and boost your immunities. Once five minutes becomes automatic and easy, you may choose to extend your time or keep it at a fast and easy five minutes.

Your habits influence your health. You can learn how to boost your immune system naturally and prevent illnesses by learning ways to build your immune system.

Learn more about 13 Ways to Boost Your Self-Esteem That Work Today

When it comes to health and wellness, most people think about their physical body. Eating right and exercising regularly are habits that come to mind instantly, but our health and wellness are more than that. Our mind is just as important as our body and paying close attention to our mental health ranks right up there with heart health. Our minds and bodies are interconnected and the health and welfare of one impact the health of the other. You may have a wonderfully fit physique but if your mind isn’t healthy as well, there could be problems on the horizon.

In the same way, we create small habits to influence our physical health, we can create small habits to improve mental health too. Many habits can help-

• Regulate mood
• Inspire and promote creativity
• Fight issues like depression and anxiety
• Prevent cognitive decline

Here are some ways to improve mental health:

Top Tip: Engage in activities that bring you joy- From blasting your favorite playlist while driving the back roads, to running a weekend 5k, doing activities you love impacts your mind. Developing a micro habit like engaging in weekly ‘me-time’ can make a big difference in your mental health.

Top Tip: Learn to breathe- Breathing exercises can help regulate mood, heartbeat, and reduce stress and anxiety. Make a micro habit of deep breathing exercises before, during, and after challenging experiences. Taking a moment to engage in a breathing exercise only takes a moment, but can make all the difference during a difficult time.

Top Tip: Play games and complete puzzles- Doing brain teasers, games, or puzzles can help prevent cognitive decline and keep your mind active. Make the Sunday crossword puzzle a micro habit you enjoy each weekend or play Words with Friends to unwind and keep your mind fresh.

Top Tip: Enjoy bouts of creativity- Our minds love to be creative. Whether you love painting, writing, or any other creative outlet, create a micro habit that allows you the time and freedom to be creative. If you engage in a serious line of work, creativity can be even more important to offset the stress that often accompanies stringent types of work.

Your mind is just as important as your body and finding ways to keep your mind healthy should be a priority. Develop habits to improve the mental health that helps you unwind, play, and boost your mental health.

Everyone hopes to live a long and healthy life. It’s all about the quality of life as we get older. It doesn’t make sense to live a long time if we aren’t able to enjoy it. Making healthy choices helps ensure our later years are filled with energy, mental clarity, and mobility. There are small habits that make a big difference in your life. The choices we make when we are younger accumulate and determine much of our health as we age, but it’s never too late to start making healthy choices. Every step you take to care for your health can add years to your life.

Simple Habits Create Longevity and micro habits to change your life

Adopting small habits can help ensure longevity. Small things done regularly can make a big difference in your health and contribute to living well into your eighties and nineties. In some regions of the world, men and women are living to see their 100th birthdays and beyond. These men and women share certain habits that anyone can adopt and improve the likelihood of becoming a centenarian too.

3 Micro Habits That Add Years to Your Life

You don’t have to weigh yourself down with a checklist of habits to live healthier and longer, you can easily add small habits that make a big difference. According to experts, the micro habits to change your life that help with longevity include:

• Filling your plate with fruits and veggies
• Moving your body 30 mins a day
• Getting adequate sleep each night
• Let’s break these habits down

Eat more fruits and veggies- The recommendation for longevity is eating a diet rich in fruits and veggies. Many of the centenarians studied eat what’s known as a Mediterranean food style. This is a diet high in quality olive oil, avocado, very little red meat, and lots of fruits and veggies. Creating a micro habit to get more fresh fruits and veggies on your plate is a simple and sustainable habit anyone can do.

Get moving for 30 minutes a day- One of the keys to longevity is building strong bones, muscle, and joints as well as a strong and healthy heart. Strength training and cardio are complimentary forms of exercise that cover all the bases. Design a micro habit that helps you commit to 30 minutes of exercise each day. From walking with your dog, to hitting the gym, there’s no wrong way to build a habit around physical fitness.

Get enough zzzzz’s for your body- Most people think of sleep as a luxury, but it’s an anti-aging necessity. Our bodies heal and rejuvenate while we sleep and it’s essential for our cognitive skills to. Create a micro habit to ensure you get enough sleep for true rest and restoration.

Living longer isn’t just for the lucky few. People who live well for a long time make staying healthy a priority by making small habits that make a big difference. Choosing micro habits to change your life that support healthy living are an easy and sustainable way to celebrate many more birthdays to come.

Many illnesses and diseases including digestive issues, high blood pressure, or type II diabetes are influenced by our lifestyle and choices. While genetics does play a role in our predisposition for certain illnesses and diseases, whether or not they manifest is often tied to our personal choices and lifestyle. Healthy habits to prevent diseases can prevent, reduce, or reverse some illnesses and diseases resulting in better health, money saved, and a higher quality of life.

You are What You Eat

What you eat matters. The healthier the foods you eat, the more they contribute to your overall health. You can choose foods intentionally to combat certain diseases and illnesses or prevent them altogether. Food represents many things including comfort, celebration, and culture, but mostly it represents a path for your health. Creating micro habits for your diet can help fight disease and illness with very little effort.

What You Avoid Makes a Big Difference

Choosing healthy foods is one of many important healthy habits to prevent diseases, but so is avoiding the wrong foods. You benefit your body by what you add but also by what you avoid. Avoiding salt, fat, and sugar can make a big difference in your health. What you eat matters, but so does what you don’t. If you have a habit of eating highly processed foods, you can make a big shift in your health simply by curbing some of what you choose.

Try these micro habits to create prevention of lifestyle diseases –

• Drink a glass of water first thing in the morning and before every meal
• Give up table salt when eating meals
• Eat snacks that include a protein + carbohydrate + healthy fat to manage blood sugar
• Consume probiotic and prebiotic food each day for gut health
• Go latte, cocktail, or soda free one day per week
• Eat a leafy green salad at dinnertime
• Order pizza with thin crust rather than thick
• Drink a green smoothie for breakfast each day

Healthy habits to prevent diseases don’t have to be outrageous to be effective. The more you get used to the changes the easier they will be and you’ll be able to add new habits to the mix. Be patient and allow enough time to adjust. Your healthy body will react and the feelings of more stamina, healthy glowing skin, amazing digestion, and more will motivate you to keep adding micro habits to your routine. You will also benefit from the prevention of lifestyle diseases.