5 Healthy habits that actually Matter
The holidays are quickly approaching and that usually means that most of our healthy habits are about to take a back seat to over scheduled calendars and over indulgent nights.
We certainly aren't the fun police over here (you'll definitely catch us indulging this season!)- but we also have a pretty good understanding of which essential habits we need to stick to so we don't slide too far off track this season.
When all else seems impossible - stick to these 5 habits that will actually make a difference in the way you feel during the holidays.
Meal Planning: If you know us, you’ve heard us say it a million times: Planning out your weekly meals causes you to make better choices throughout the week. Not only that, it also saves time, money, the planet… and even your sanity!
Meal planning can help to manage weight and reduce the risk of chronic diseases. One of the most significant benefits of meal planning is that it can help us maintain a balanced diet. By planning ahead, we can ensure that our meals include a variety of nutrient-dense foods like fruits, vegetables, whole grains, and lean protein sources. By controlling portion sizes and choosing healthier options, we can reduce the number of calories we consume and promote weight loss. Meal planning can also help us avoid last minute, unhealthy fast food options, which are often high in calories, fat, and sodium.
Another benefit of meal planning is that it can help reduce food waste. By planning meals in advance, we can purchase only the necessary ingredients, reducing the amount of food that goes in the trash. This not only saves money but also helps to reduce our environmental impact.
Honestly, our favorite part of meal planning is that it takes away the dreaded “what do you want for dinner?” debate. By planning out our meals ahead of time with our partner, family or ourselves, the days feel more organized and therefore, a lot less stressful.
Incorporating meal planning into our routine may take some time and effort, but the benefits are well worth it. By making healthier food choices, managing weight, reducing food waste, and saving time and money, meal planning can help us lead a healthier and happier life.
Any Kind of Movement 3-4 Times per Week: Exercise is essential for maintaining good health, and it doesn't have to involve long distance running or super intense workouts at the gym. Any form of movement, such as yoga, walking, swimming, or cycling, can be beneficial for our health. Moving our bodies regularly helps to improve heart health, strengthen muscles and bones, and reduce the risk of chronic diseases. Movement can also help to improve our mood and brain function. Exercise has been shown to improve memory and cognitive performance, as well as reduce the risk of age-related cognitive decline. Regular exercise and movement can also reduce symptoms of depression and anxiety and improve overall mental health. Movement increases blood flow to the brain, which promotes the release of endorphins- the hormone that makes us feel good!
Spending Time with Loved Ones: As we realized all too well during the pandemic, social connections are essential for our mental health and well-being. And while all profess that we understand that it is important to make time for our loved ones, most people don’t actually understand just how vital it is to our daily lives. Studies have linked strong social connections with lower rates of anxiety and depression, higher self-esteem, greater empathy, and more trusting and cooperative relationships. Strong, healthy relationships can even help to strengthen your immune system, help you recover from disease, and may actually lengthen your life. Spending time with loved ones, whether it's a phone call or a visit, can help to reduce stress and improve our mood. It can also provide a sense of belonging and purpose, leading to increased happiness and life satisfaction.
Good Quality Sleep: Sleep is crucial for our physical and mental health. Getting enough sleep, between 7-9 hours per night, helps to improve our immune system, cognitive function, and emotional well-being. Establishing a consistent sleep routine and creating a sleep-conducive environment, such as meditating before bed, avoiding electronics for 2 hours pre sleep and sleeping in a dark and quiet room, can help to improve the quality of our sleep.
Making Recovery a Priority: Recovery is an essential part of any healthy routine and it can look different for everyone. Wanna know what our favorite recovery techniques are? You guessed it! Infrared saunas and cryotherapy are fast, effective and enjoyable techniques that can help to speed up the recovery process and reduce inflammation. Infrared saunas use heat therapy to improve blood flow and release toxins, while cryotherapy uses cold therapy to reduce inflammation and muscle soreness. These modalities have also been shown to improve mood, reduce stress and help you sleep better.
Incorporating healthy habits into our daily routine can make a big difference in our overall health and well-being. Especially during the holidays when time is tight, it’s important to remember what to prioritize. By incorporating meal planning, any kind of movement 3-4 times per week, spending time with loved ones, getting good quality sleep, and making recovery essential we can enjoy the holidays and also get to the new year without feeling like we let ourselves down.
