We can easily fall into unhealthy patterns where we work too much, eat junk food, and don’t sleep well. Everyone wants to feel better, but the daily grind of life makes that goal a challenge. Getting healthier is more like a marathon than a sprint. It’s about small decisions we make every day.

Go to sleep and wake up at the same time

Regulating your sleep is critical to your health. Going to bed and waking at the same time can be tough. However, you will notice the benefits quickly once you implement this practice. Your immune system will become more resilient, and your adrenal glands will benefit from the extra rest. More importantly, your mind will be clearer. A balanced sleep cycle plays an active role in the restorative function of the body, repairing tissues and removing metabolic waste.

To improve your overall sleep, adjust your environment. Make sure your bedroom temperature is cool, and the room is dark. Develop a wind down routine at least an hour before bed. Also limit your screen time in the evening. Electronic devices are disruptive to the biological rhythms that support sleep. The earlier you put your device away for the evening, the better.

Meditate for five minutes each day

Meditating isn’t that difficult: sit quietly and remain still for a few minutes while you rest your mind. Most people can’t completely clear all images from their minds. Allow your thoughts to pass through, trying not to latch onto one idea. It can help to use an app to guide you through the meditation process. My favorite is www.calm.com. Research shows that five minutes a day is all you need to calm your central nervous system.

You can meditate anywhere – in a taxi, on an airplane, on the subway, or at your desk. You don’t have to close your eyes. Look down at the floor and take deep full breaths. Many folks take shallow, short breaths. Take the time to notice your breathing pattern. A few big inhales and exhales, allowing the breath to go deep, will make a difference.

Drink more water

Many of us walk around dehydrated every day. Ideally, you should drink half your body weight in ounces of water. (For example, if you weigh 150 lbs., drink 75 ounces of water a day.) Yes, this is a large amount, but you will notice the benefits right away. Water keeps your body cool, promotes cardiovascular health, helps muscles and joints work better, and keeps your skin supple.

Eat real food

When you can, eat whole foods. The closer your food is to its natural state, the more nutritious it is. Your body won’t function at its optimal level if you are consuming processed foods like chips, cookies, frozen meals and sugary drinks. It’s also beneficial to eat with the seasons. Make a trip to your local farmers market to buy fresh, seasonal and local produce.

Spice up your food

Spices enhance the flavor of your food and carry unique medicinal properties. Cinnamon can help regulate blood sugar and promote circulation. Golden turmeric cleanses the blood and gives your skin a healthy glow. Ginger is very versatile, aiding digestion and improving joint function. Experiment with different spices, and keep adding them to your food and drinks.

Move

Try not to sit for more 30 minutes at a time. Get up and stretch. Pace back and forth while you are on the phone. Do push-ups against the wall. Hold onto the back of a chair and do lunges. Use the stairs in your office building. Instead of reserving a conference room, consider walking with a colleague while you discuss business matters. Keep moving throughout the day, and you will notice a difference.

Determine the best type of exercise for you. Ideally, your routine should contain elements of cardio, weight training and stretching. Find a combination of activities you enjoy, and vary your workouts to challenge your body.

Research indicates that you are more likely to modify behavior if you take small steps. You can gradually drink more water and make adjustments to your sleep cycle – instead of taking everything on at once. In general, a balanced life is the key to well-being. Find one healthy habit that resonates with you, and start from there.

Clients in the A/E/C (architecture/engineering/construction) and tech industries turn to Rebel Road Creative for marketing ideas, training and content creation. Looking for a spark to light up your business? Get in touch.