8 Small Health Changes That Add Up to a Lot
By Ime Morales
Some people give up on their health programs because they can’t keep up practicing good health habits. Sometimes they are simply overwhelmed by the seemingly enormous tasks of changing behavior and consciousness.
As a solution, experts recommend the “divide and conquer” method. Break apart the tasks and prioritize. You don’t need to finish everything all at once, but complete small tasks over time, which results in significant changes and concrete results. This way, achieving health goals becomes more doable.
Just remember: think small and consistent—it’s the key to big and lasting change.
5 minutes of daily meditation
If you can’t do 20 minutes or 15 minutes every morning because you are always rushing for work or school, a 5-minute meditation is good enough. Sit comfortably and focus on your breath. Silence the mind and relax. Try doing it every day and see what it does for you.
Veggie side dish or fruit as dessert at each meal
If you will look at the daily requirement for fruits and vegetables, you might think it’s impossible to incorporate it in your diet. But if you just add one veggie side dish to your meals, or maybe grab a piece of fruit as your dessert, then you are closer to the goal. Smoothies, fruit juices, and dried fruits with nuts are also fine alternatives.
A treat for the self once a week
This is good for your heart and soul. If you pamper yourself at least once a week, it takes care of some of the stress in your life. Take yourself out to a nice dinner, or maybe go with good friends or members of your family. You can also buy something for yourself—it doesn’t need to be expensive, just something you truly love. Go to the spa, get a mani-pedi, watch a concert or a movie—find your bliss and make it a weekly habit!
An hour away from your cell and the internet
Go on holiday from technology and digital gadgets once a week. If you can’t break for a day, do one hour. No Facebook, no email, Twitter, Instagram, Viber, games, no texting or calling anyone—you get the picture. Make it your ME time and do something that is completely disconnected from your gadgets. You can even just sit down in a chair and think. Or you can have coffee while reading a real book or having a real conversation with a real person. Try it and see how it changes your life in a profound way.
Carry water with you all the time
For some people, drinking 8 glasses of water every day can be a challenge. But if you just carry water with you wherever you go, and drink whenever you remember, it will be easier to reach the target. Another trick is to make sure to drink a glass of water in the morning and another one at night. That way it is easier to spread out the remaining 6 glasses throughout the day.
Just one exercise session per week
We all know this is not enough, but it’s better than nothing. For very busy people, one 30-minute exercise session a week would be a good start. When you are ready, you can move up to 2 sessions a week, and then 3 sessions, and so on. Make it a weekly 30-minute jog or brisk walking around your village or barangay. It can also be a 30-minute yoga or tai chi session, or 30 minutes of Zumba—the important thing is to move your body at least once weekly, for starters.
Make it a habit to smile
According to scientists, smiling can change one’s biochemistry, as well as the biochemistry of the person you are smiling at. Smiling activates the reward centers in the brain for an instant endorphin rush. Now, it shouldn’t be too difficult to do this very simple action often.
Replace your white rice and white bread
Instead of buying white rice, shift to brown rice. And instead of buying white bread, get multi-grain bread instead. This simple switch will make you healthier. Take note that good sources of carbs are unprocessed whole foods like fresh fruit, 100% juice, whole grains and those food items that are made with whole grains and veggies. When you are getting your carbohydrates from the right sources, you are likewise infusing your body with fiber, vitamins, minerals, and antioxidants.
Which of these do you practice? Share them with us below!