If you follow us on Instagram, you might have seen our most recent post where we share habits that, if practiced for 30 days, will change your life. Based on scientific data, these are probably the most important habits to focus on when trying to feel better, mentally and physically. We challenge you to share your post with us when putting these into practice!
Follow these, and you will be unrecognizable in a month:
Sleep 7-9 hours a night. Sleep is probably the biggest protective factor for mental health - it is during this time that you are able to recover from stress, consolidate your memory and improve your overall brain health. Aim for 8 hours per night, but anything between 7-9 should do the trick!
Drink a glass of water as soon as you wake up. And a glass before every meal. Drinking water first thing in the morning will help rehydrate your body after spending long hours asleep. If coffee is your first beverage of choice when you wake up - you are further dehydrating yourself- increasing the likelihood of feeling fatigued, sluggish and moody throughout the day. By drinking a glass before every meal, you are keeping yourself hydrated without it becoming a chore in your day.
Practice yoga or any kind of exercise you love at least 3x a week. This habit will boost your mood and keep anxiety at bay. Exercise has been found to help your body manage stress and increase serotonin levels (chemical in charge of balancing mood and improve sleep). It will also help in the management of pain conditions and sleep health.
Make one meal a day plant based. Eat your greens. You don't have to be extreme to be healthy - on the contrary. By being extreme with your diet, you are more likely to experience unhealthy eating habits, restrictive nutrition, and body image issues. And being 100% plant based is not for everyone nor is it the healthiest diet out there. Every body is different and what works for someone may not work the same for everyone. However, one thing is for sure - your mind and body needs plants. Try increasing your intake of healthy greens, fruits and veggies by making one meal a day plant based.
Meditate for 5-10 minutes a day. Just set a timer and focus on your breath until it goes off. In order to start a meditation practice, there has to be a certain kind of commitment. Expect there to be resistance and for some days to be hard. Start with a 2 minute meditation and work your way up to 10 minutes a day. You can try guided meditation or just pick a focus point to draw your attention on. Extra tip: By practicing at the same time in the same place in your house every day, it will be much more likely to stick! Meditation will change your life and will help you regulate emotions - much needed in hard times.
Get at least 15 minutes of sun daily. Go outside. With just 15 minutes a day, you will be giving your body the vitamin D it needs and increasing serotonin levels. Serotonin is later converted into melatonin- which is the sleep hormone in charge of making sure you get a restful sleep. Win Win !
Decrease sugar. Sugar is an inflammatory agent and by just trying to decrease your daily consumption you will notice less headaches, GI upsets, less cravings and an overall better state of mind.
Stay off social media until noon. We've all been there - scrolling on our IG feed first thing in the morning. Social media in the morning is a habit you built through repetition. And in the same way you built this habit - you can build new ones! By decreasing time on your phone in the morning you will find more time for healthier habits - such as drinking that cup of water, getting that 30 minute workout in or meditating! It will help you start your day off on the right foot without any outside noise we are unconsciously mindlessly consuming every morning.
Thank you for being here! We hope you enjoyed these tips! See you on the mat (soon, we hope!)