Healthy habits: The Ultimate Healthy Habits 01.

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Transcript

00:00Good daily habits can make such a big difference to your overall health and your life.

00:08In this video, I'm going to share 10 daily habits that have changed my life in many different

00:12ways.

00:13If you're interested, keep watching.

00:14For today's video, we're going to talk about 10 daily habits that have made a really

00:18big difference to my life in different areas such as physical health, emotional health,

00:23and brain health.

00:24Before we dive in, I wanted to say a few things so you know the context.

00:29The first thing is these daily habits have been the result of gradual habit forming over

00:34the last five years.

00:35It's not something that happened overnight.

00:37It is difficult to form habits and it does take time.

00:40The second thing, although these habits are daily habits, I don't put pressure on myself

00:44to do them every day, especially when things get too busy or things are too overwhelming.

00:49Sometimes things slide a little and that's okay.

00:52When you're making lifestyle changes, it's not about perfection.

00:55It's about doing what you can.

00:56Generally, I do try to do these habits at least three to five times a week in the times

01:00that I'm really stressed out because I feel that they do help me stay on track and they

01:05do help reduce stress.

01:06Anyway, enough with the introduction.

01:08Let's get into the habits.

01:12The first daily habit is I drink a glass of water as soon as I get up.

01:15Well, not as soon as I get up.

01:16I brush my teeth, I go to the bathroom, and then I have a glass of water.

01:20I find that this has made a big difference to energy levels in the morning.

01:24When we're sleeping, we're not taking in any water, and when we wake up, we can be

01:27mildly dehydrated.

01:29And when we're dehydrated, our fatigue levels go up.

01:32There is some science behind this.

01:33I will put it in the description box.

01:35So a good thing to do is start your morning by getting enough hydration.

01:39I drink a glass of filtered water.

01:40If I feel like it, I'll add some lemon to it.

01:42I don't always do that.

01:44And it's usually at room temperature, but if you like warm water, that can work too.

01:48It really is about personal preference, but drinking some water in the morning is a great

01:51thing to do for your energy levels.

01:54Number two, I meditate for 10 minutes every day.

01:56I used to be very skeptical about meditation when I first started.

02:00I didn't really believe in it.

02:01I didn't think that there was science behind it, but there is actually quite a bit of science.

02:05It can do things like reduce anxiety.

02:07It can help you improve your immune function.

02:09It can help reduce pain.

02:10There's a lot that it can do.

02:11I have a few links in the description box.

02:13But for me, the biggest change is mental clarity, and I feel much more calm.

02:19I am not naturally a calm person.

02:20I may appear calm on YouTube, but I am not naturally a calm person.

02:26Meditation, years of meditation has gotten me to this point, and I really do think that

02:30there are a lot of benefits to trying it out.

02:32Now, if you're a beginner, meditation can seem very daunting, and I have two tips to

02:37provide.

02:38So the first one is try to just be very open about meditation in the beginning.

02:43The first 10 to 15 sessions for me were very difficult.

02:47I didn't know what I was doing, and I felt overwhelmed, and I felt like I was doing it

02:51the wrong way.

02:52It wasn't until the 15th or 16th session that I really got into it, and I started to see

02:56the benefits.

02:57So give it time.

02:58The second thing is, if you are starting out, try guided meditation versus meditation where

03:03you're just doing it on your own.

03:05Guided meditation can really help you stay on track and can really guide you through

03:09the process.

03:10I use an app called Calm.

03:12I highly recommend it.

03:13I love it.

03:14There is also another app called Headspace, which you could try out.

03:17Number three, I go for a brisk walk outdoors every day.

03:21Now, I have to say that I live in Canada, so a brisk walk outdoors every day does not

03:26happen year-round.

03:27It doesn't happen in the winter.

03:29But for the rest of the year, I do try to get outside because I find it's such a big

03:33mood booster to get some fresh air, to get some sunlight, and to be out in greenery.

03:38And there are studies that show that exposure to greenery is good for your health.

03:41As usual, everything's in the description box.

03:44Now, for me, the brisk walk is not just a mood booster.

03:47It's also the way I get exercise.

03:49I'm not a gym person.

03:50I have never been a gym person.

03:52I just don't enjoy it.

03:53Kudos to the people who enjoy the gym.

03:56I would love to do that, but I just can't.

03:58I don't like it.

03:59So, for me, getting exercise has to be something that's part of my lifestyle.

04:03And I love going out for walks, so I've started to make my walks my exercise.

04:07Now, the World Health Organization recommends that we get about 150 minutes of moderate

04:12cardiovascular activity a week, or 75 minutes of cardiovascular activity.

04:19A walk can count if your heart rate is high enough.

04:22So, when I'm walking, I test my heart rate.

04:25I have an app on my phone.

04:26Samsung Health is the app that I use, and my heart rate's usually between the moderate

04:30and vigorous zone.

04:31So, my walk actually counts as a workout.

04:33It counts as moderate activity.

04:35So, that's how I get my 150 minutes of exercise per week through my walk.

04:40Number four.

04:41In addition to the walk, I exercise.

04:43So, the walk is great for cardiovascular activity, if you're doing a brisk walk, or if you're

04:47jogging or if you're running, but a well-rounded exercise regimen should include more than

04:53just cardio.

04:54I like to include some weight training and yoga, but I specifically wanted to talk about

04:58weights.

04:59There's a lot of women shy away from it, especially because they think they're going to look a

05:02certain way if they train with weights.

05:06The World Health Organization recommends that the average adult do at least two sessions

05:10a week.

05:11Why is it so important?

05:13As we age, we tend to lose muscle mass.

05:15It's a normal part of aging.

05:17Another normal part of aging is losing bone density.

05:20It happens, but we can slow that process down with one thing, and that one thing is weight

05:26training.

05:27So, it doesn't matter what age you are.

05:28It could be in your 20s or your 30s.

05:30It's never too early to start preserving your muscle mass and preserving your bone density.

05:34If you're a beginner, you should always speak to a professional.

05:38Learn the proper moves.

05:39You could do body weights or free weights, but always speak to someone who knows what

05:43they're doing so you don't get injured.

05:45And then eventually, when you know what you're doing, you could always work at home.

05:48That's what I do.

05:49I am not a gym person, as I mentioned earlier, so I don't go to the gym, but I will use free

05:52weights and body weight exercises at home.

05:55If you're interested in the exercise channels that I follow, I have them in the description

05:59box below.

06:00Number five, I try to eat something green every day.

06:03It's rather embarrassing, but I will admit that even as a nutritionist, I find it hard

06:07to eat greens.

06:08I did not grow up eating greens, so it's a very foreign concept for me, but I do understand

06:14that they are very nutrient-dense, and it's a good idea to get some greens on a daily

06:18basis.

06:19Especially a variety of greens, you're getting a variety of vitamins and minerals.

06:23If you're interested in nutrient density scores, I have one link in the description box below.

06:27Now, if you're a beginner, the easiest way to add greens to your diet really is smoothies.

06:32I find that that was the best gateway for me to get into the habit of eating greens.

06:37If you're interested in how to make green smoothies taste better, I do have a video

06:40on it, which I will link in the description box below.

06:43Number six, I eat at least two to three servings of brightly colored fruits and veggies every

06:47day.

06:48This is my bare minimum, two to three.

06:49I usually try to eat more.

06:51Why is it important to eat brightly colored fruits and veggies?

06:53Well, you may have heard of the term, eat the rainbow.

06:56Eat the rainbow basically suggests eating fruits and veggies from different colors,

07:00but different colors mean they have different phytochemicals, which mean they have different

07:04health properties.

07:05Some phytochemicals can help with cancer prevention.

07:08Some can help with liver.

07:09Some can help with metabolism.

07:11There's different reasons to have those phytochemicals, and it's a good idea to get a variety.

07:15So I do try to get at least two to three servings of fruits and veggies from those different

07:20groups.

07:21If you're interested in learning more about eating the rainbow, I have a link in the description

07:24box below.

07:28Number seven, I listen to relaxing music every evening as a way to wind down.

07:32So music has many different health benefits.

07:35The science is still emerging, but what I found very interesting is that nature sounds

07:39and relaxing music can help reduce stress.

07:42It can help reduce the stress hormone called cortisol.

07:45If you're interested, the science is in the description box.

07:48So I do try to listen to something that's very relaxing, flutes, maybe some nature sounds,

07:53rusting of leaves, things like that, a waterfall.

07:55Those are all really nice to listen to at the end of the day as a way to wind down and

07:59just relax.

08:02Number eight, I try to read or learn something new every day.

08:05And I love to do this because it's something that I truly enjoy, but there are other benefits

08:10to it, especially when it comes to brain health.

08:12So as we age, there is that natural decline in our memories, it happens.

08:18But mental stimulation can slow down that decline.

08:20So for me, it's reading.

08:22I also like to learn new things.

08:24For you, it could be whatever works for you.

08:26If you're a reading person, read a book.

08:28Fiction and nonfiction both have their benefits.

08:30If you're not into reading, learning a new language on an app such as Duolingo could

08:34work or you could watch something every day like short snippets on TED-Ed to learn something

08:40new.

08:41It's all about keeping your brain engaged and stimulated.

08:45Number nine, I try to spend quality time with loved ones every day.

08:48And I want to underline the word quality time because a lot of us end up spending time with

08:53our loved ones, but we're on our phones and we're not properly engaged with them.

08:57We're not really talking to them.

08:59It's not good communication.

09:01And this happens to everybody.

09:02It's just the digital age that we live in.

09:04I used to scroll on my phone next to my husband and I felt like I was spending time with him,

09:08but that wasn't really spending time.

09:10So now, no phones, I properly talk to him, I spend time with my cats too.

09:15I find that cuddling a pet or a human too can help you release oxytocin, which is known

09:20as the cuddle hormone or the love hormone, and it can help reduce stress.

09:26Number 10, I avoid phones in the one hour before bed.

09:30So I used to be on my phone right before bed and I found it very difficult to fall asleep

09:34because my brain was all over the place.

09:37It was very mentally stimulated.

09:39And phones also emit something known as blue light and that blue light is something that

09:43your brain thinks is daylight.

09:45So when you're on your phone and that blue light is going to your brain, your brain thinks

09:49it's not time to sleep, so it won't produce melatonin very well and it becomes harder

09:53to sleep.

09:54I actually have talked about this in another video on sleep, which I will link in the description

09:58box below.

09:59But what I've tried to do is I switch my phone off an hour or an hour and a half before bed,

10:03the flight mode, so I don't look at any notifications, I don't look at anything, and that way I'm

10:08actually able to sleep better.

10:11I hope you found this video useful and you enjoyed it.

10:13If you liked it, give it a thumbs up and don't forget to subscribe because I create videos

10:17like this every week.

10:18And before you go, let me know in the comment box below what is the one habit that has changed

10:22your life.

10:23And I will see you in the next video.

10:25Bye!

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