Here are 25 easy lifestyle tips you can implement for a healthier you. Research and studies have shown that lifestyle changes are fundamental to improving health [1].
No supplement or medication, no matter how simple that may seem or tempting, will have the long-term impact that lifestyle changes will have on your quality of life.
Start with 1 new habit per day or week, then see where you are in a year.
No change is quick; it is a series of consistent steps, day after day, week after week.
We will encourage and help you on your journey to better health and mental wellness. The key to the numerous health benefits of Functional Medicine is absolutely lifestyle transformation-driven.
Mindset Matters for Mental and Physical Health
Tip #1 Embrace a positive mindset for change
Challenge yourself to reframe every negative situation you encounter, uncovering the hidden opportunities for growth and positivity that await within the folds of change.
Practice daily habits of gratitude – write down 3 things you are grateful for every day.
Get a journal just for these statements. Focusing on gratitude alone can make a massive difference in your life.
Smiling can positively affect your health, including reducing blood pressure and relieving stress. This study aims to determine why smiling could influence physical and mental health.[2]
Tip #2. Set realistic and achievable goals
Craft a roadmap for success by setting goals that are not just milestones but compassionate companions on your journey.
Ensure your aspirations are attainable and a source of inspiration. Smart goals are specific, measurable, achievable, relevant, and time-bound. Smart goals are known to be the best way to set goals.
Tip #3. Practice mindfulness and stress reduction techniques
Gift yourself the serenity of the present moment by weaving mindfulness into your daily routine. Mindfulness focuses on being aware of your senses and feelings in the present moment, being truly present, without trying to attach any judgment or analysis to this moment.
Mindfulness helps to support your para-sympathetic system, and this enhances your immune function, avoids health issues, lower risk of chronic illness, and can help you stay healthier your entire life.
Yes, I know much easier written than done. Like most things, it takes practice, but there is no wrong answer.
Meditating for 30 seconds can benefit you, so get started and feel the health benefits today. Training your brain to be more mindful involves various breathing techniques to help relax your body and mind.
Nutrition Tips for a Healthy Lifestyle
Tip #4. Incorporate more protein into your diet
Most people are undereating when it comes to protein. Prioritizing protein intake helps to fuel your body and supports the foundation for a healthier, more energetic you.
It may also help you to lose weight or maintain a healthy weight.
Consume protein at every meal. Remember that even vegetables contain small amounts of protein.
Contact our office for a nutrition consultation if you want to understand what protein sources you should consume daily based on your body weight, body composition, and bio-individual needs.
We can help you create some nutritious meals focused on balanced macro-nutrients, avoiding processed foods, and providing healthier alternatives. Your diet quality matters.
Tip #5. Remember to stay hydrated – it has an impact on your overall health
Recognize proper hydration is a cornerstone of overall health, influencing everything from cognitive function to immune support.[3]
Water is considered the 4th macro-nutrient and, in our view, the most important.
Ensure you drink clean water and clear of all known toxins. Invest in a water bottle and keep it topped up!
Tip #6. Practice balanced meal planning for sustained energy
By incorporating a mix of complex carbohydrates, lean proteins, fruits, and vegetables into healthy meals, you’re not just eating; you’re cultivating sustained healthy eating.
Focus on eating balanced, unprocessed foods, avoid trans fats, and let your plate be a canvas for vitality. Incorporate fatty fish for their omega 3’s and healthy fats.
Apple cider vinegar can help improve upper digestion at each meal and balance blood sugar.
Reorganize Your Plate – make sure it is 50 % plants, then add protein, healthy fats such as olive oil, and simple carbohydrates for a balanced diet. Avoid all ultra-processed foods.
Use smaller plates for portion control. You can cut up fruit and leave a plate of fruit pieces on your desk. I guarantee you will increase your fruit intake.
Eating slowly for greater absorption and mindfulness.
Fitness and Exercise for a Healthier Life
Tip #7. Create a workout routine that suits your lifestyle
By aligning your workouts with your lifestyle, you transform exercise from a chore into a gratifying habit, ensuring that health becomes an integral part of your everyday routine.
For many people, this is first thing in the morning. Perhaps part of your new morning routine could be to arise from your bed 30 minutes earlier to get some exercise or movement.
Tip #8. Perform both cardio and strength training
A balance of cardio and strength training enhances your cardiovascular health and builds a foundation of strength, resilience, and holistic well-being for a healthier life, propelling you toward the best version of yourself.
Make sure you get your sweat on every day.
Tip #9. Get a fitness tracker and track your steps
Whether it’s dancing, trying new activities, or joining a group class, embracing the fun side of exercise makes it enjoyable and helps ensure that you’ll stick with it. You will quickly note on your fitness tracker you are headed to your goal of 10,000 steps per day.
Tip #10. Stand up every 30 minutes while working
Walk around and take a break. It will help your spine, pelvic floor (big one, ladies), and mind as you take a breather.
This is one I have to work on myself because my work is mainly deskbound, so getting up regularly is a habit I am consistently working on for a healthy lifestyle.
My oura ring reminds me to get up and move. I will jump on a rebounder for 5 minutes to move the lymphatics or run up and down stairs. There are always other tasks to be done, so keep moving.
Sitting for long periods is as dangerous for your mental and physical health as smoking! Please take note.
Get enough quality sleep
Tip #11. Establish a consistent sleep schedule
Aligning with a regular sleep schedule enhances the quality of your rest and sets the foundation for improved mood and focus as part of a healthy lifestyle. In most cases, 7 – 8 hours of sleep each night is considered a good night’s sleep.
Many studies demonstrate the connection between chronic illness and lack of quality sleep[4].
Tip #12. Create a relaxing bedtime routine and optimize your sleep environment
Whether reading a book, practicing gentle stretches, or taking a hot bath, prioritize self-care before sleep to usher in a restful and rejuvenating night.
Invest in comfortable bedding, an essential oil diffuser, or blackout blinds to curate an environment that promotes tranquility and signals your body that it’s time to unwind. Great sleep supports a healthier lifestyle and strengthens your immune system.
Avoid blue light from computers and digital devices for a few hours before bed to help your melatonin and circadian cycle.
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Manage stress with self-care activities
Tip #13. Prioritize self-care activities for mental health
Whether it’s practicing mindfulness, journaling, or taking quiet moments for reflection, make time this January for the activities that bring peace and balance to your mind.
Tip #14. Incorporate hobbies and activities you enjoy
It could be painting, gardening, or playing a musical instrument. Whatever allows you to embrace moments of joy to add a spark of fulfillment to your health reset.
Tip #15. Start your day with a healthy morning routine
Wake up with enthusiasm and purpose for your day. Start your day with a brand new healthy morning routine. Consider practices such as deep breathing exercises, meditation, or walking outside for fresh air and catching the morning sun rays.
By getting sunshine daily, you are helping your vitamin D levels, a very important prohormone and vitamin for your immune system.
Some other healthy lifestyle tips to help you do this include:
Saying “no” to others when you need to prioritize rest
If you’re really busy, try planning time for relaxation
Get friends involved and take time out together
Perhaps go for a short walk to refresh the mind
Social Connections
Tip #16. Nurture positive relationships for a healthy lifestyle
Surround yourself with individuals who uplift and support you, and rethink your relationships with those who don’t. Fostering an atmosphere of connection and encouragement will contribute to true happiness.
Tip #17. Engage in social activities for a sense of community
Enjoy your life journey with a sense of belonging by participating in social activities. Whether joining a club, attending local community events, or simply gathering with friends. A sense of community brings numerous health benefits.
Tip #18. Balance social time with personal space
While connecting with others is vital, carving out moments of solitude allows for self-reflection and rejuvenation. Honor your need for social interaction and quiet introspection for your overall mental health.
Stress Management
Tip #19. Identify your sources of stress
Acknowledge and understand the sources of tension in your life. Stress is inevitable, but the way we handle stress is not. Awareness is the first step towards effective stress management, allowing you to address and navigate challenges with greater resilience.
Tip #20. Implement stress-reduction techniques
Equip yourself with a toolbox of stress-reduction techniques tailored to your needs. This can include deep breathing exercises, yoga, or mindfulness.
Integrate these practices into your routine to empower yourself to navigate life’s demands with a centered and calm disposition.
Tip #21. Establish healthy boundaries
Communicate your limits with yourself and others to create a supportive environment that honors your needs, fostering a sense of balance and serenity in your health reset.
Digital Detox
Tip #22. Reduce screen time for mental well-being
Give your mind the space to breathe, unplug from digital distractions every day, and rediscover the clarity that comes with moments of tech-free tranquility.
Tip #23. Create boundaries for technology use
Foster a healthier relationship with technology by setting clear boundaries. Designate specific times for screen use, establish tech-free zones in your home, and embrace moments of intentional disconnection.
You may want to unplug from the ongoing negative news cycle. Positive news doesn’t sell, so we are constantly bombarded with bad news, which can have a really depressing and fearful effect on our lives.
Focus on what you can control rather than what you cannot control.
Take a news fast – you will be amazed by how much calmer you feel. Many successful entrepreneurs intentionally do not watch the news. They focus entirely on their community, family, and business.
Tip #24. Focus on in-person connections
Prioritize the richness of in-person connections to enhance your health reset. Whether it’s a coffee date, a walk with a friend, or a family gathering, invest time in face-to-face interactions that nourish your social well-being and deepen the bonds that truly matter.
Organic supplements weekly to quickly improve your overall health
Tip #25. Have a pill box and organize your supplements
If you use liquids, as many of our clients do, put them in a place visible in your kitchen or bathroom. Somewhere you absolutely see every time you enter that room.
Habits are difficult to change! So, reminders are needed. Use your phone to remind you by setting alarms.
And you can add a positive mantra on your phone with the alarm to serve as a beautiful reminder of who you are while reminding you to take your supplements.
Reflection and Goal Review
Take time to reflect on progress and celebrate your achievements, no matter how small
During your reset and throughout the year, pause to appreciate the journey. Reflect on the strides you’ve made, savor the small victories, and celebrate your achievements, acknowledging that every step contributes to your overall health and happiness, no matter how big.
Focus on the positive changes you have made, not the Instagram photo of some blond model half your age. That’s not achievable, and she is probably AI-created anyway.
Be realistic, and see the positive changes you have made.
Focusing on our progress rather than what we have yet to achieve makes us feel calmer, more positive, and happier.
Conclusion
As we wrap up our journey through these 25 easy lifestyle tips for a healthier you, remember that the path to well-being is a continuous, evolving adventure.
Your commitment to well-being is not confined to a single month; it’s a lifelong investment.
Keep nurturing the positive habits you’ve cultivated, celebrating your successes, and approaching challenges with resilience. Each day offers a new opportunity to prioritize your health and happiness.
Schedule a Free Discovery Call
Schedule a discovery call with our team if you’re ready to take your healthy life journey to the next level. Whether seeking personalized guidance, a supportive community, or additional resources, a discovery call is the first step toward achieving true healing.
Here’s to a year of continued growth and fulfillment!
Resources
- Farhud DD. Impact of Lifestyle on Health. Iran J Public Health. 2015 Nov;44(11):1442-4. PMID: 26744700; PMCID: PMC4703222.
- Marie P. Cross, Amanda M. Acevedo, Kate A. Leger & Sarah D. Pressman (2023) How and why could smiling influence physical health? A conceptual review, Health Psychology Review, 17:2, 321-343, DOI: 10.1080/17437199.2022.2052740
- Popkin, B. M., & Rosenberg, I. H. (2010). Water, Hydration and Health. Nutrition Reviews, 68(8), 439. https://doi.org/10.1111/j.1753-4887.2010.00304.x
- YILMAZ, D., TANRIKULU, F., & DIKMEN, Y. (2017). Research on Sleep Quality and the Factors Affecting the Sleep Quality of the Nursing Students. Current Health Sciences Journal, 43(1), 20-24. https://doi.org/10.12865/CHSJ.43.01.03
