HEALTHY HABITS: 10 daily habits that changed my life (science-backed)

Summary

This video outlines 10 daily habits that have significantly improved the speaker's life, covering aspects of physical, emotional, and brain health. Habits include drinking water upon waking, daily meditation, outdoor brisk walks, weight training, consuming greens, eating colorful fruits and vegetables, listening to relaxing music, daily learning, spending quality time with loved ones, and avoiding phones before bed. The speaker emphasizes the gradual development of these habits over five years and the importance of consistency rather than perfection.

Takeaways

• 💧 Drinking a glass of water first thing in the morning helps combat mild dehydration and boosts energy levels.
• 🧘 Meditating for 10 minutes daily can improve mental clarity and reduce anxiety, with guided meditation being a helpful tool for beginners.
• 🚶 Going for a brisk walk outdoors daily is a mood booster and counts as a form of cardiovascular exercise.
• 🏋️‍♀️ Incorporating weight training into an exercise routine helps preserve muscle mass and bone density as we age.
• 🥗 Eating greens daily is crucial for nutrient intake, with smoothies being an easy way to include them in the diet.
• 🌈 Consuming at least two to three servings of brightly colored fruits and vegetables daily provides a variety of health-promoting phytochemicals.
• 🎵 Listening to relaxing music in the evening can reduce stress and cortisol levels.
• 📚 Engaging in daily learning activities, such as reading or using educational apps, can slow cognitive decline with age.
• 👨‍👩‍👧‍👦 Spending quality time with loved ones, free from digital distractions, fosters better communication and emotional well-being.
• 🛌 Avoiding phones an hour before bed helps improve sleep quality by reducing mental stimulation and blue light exposure.

Q & A

What is the main goal of the video?

The main goal of the video is to share 10 daily habits that have positively impacted the creator's life in areas such as physical health, emotional health, and brain health.

How did the creator develop these daily habits?

The creator developed these daily habits gradually over the last five years. They emphasize that habit formation takes time and isn't something that happens overnight.

Why does the creator not put pressure on themselves to follow these habits daily?

The creator believes that lifestyle changes are not about perfection but about doing what one can. They try to follow these habits 3-5 times a week, especially during stressful times, as they help reduce stress and keep them on track.

What is the first daily habit mentioned, and why is it important?

The first daily habit is drinking a glass of water after waking up. It is important because it helps with hydration, which can improve energy levels and reduce fatigue, as we may wake up mildly dehydrated.

What are the benefits of meditation according to the creator?

Meditation can reduce anxiety, improve immune function, reduce pain, and provide mental clarity. The creator particularly values the calmness and mental clarity it brings.

What does the creator suggest for beginners who want to start meditating?

The creator suggests being open-minded about meditation and giving it time to feel the benefits. They recommend starting with guided meditation using apps like Calm or Headspace to help stay on track.

How does the creator incorporate exercise into their daily routine?

The creator goes for a brisk walk outdoors every day, weather permitting, as a way to boost mood and get cardiovascular exercise. They track their heart rate using an app to ensure the walk counts as moderate cardiovascular activity.

Why does the creator emphasize weight training in their exercise routine?

The creator emphasizes weight training because it helps preserve muscle mass and bone density, which naturally decline with age. They suggest at least two sessions of weight training per week as recommended by health guidelines.

What challenges does the creator face with eating greens, and how do they overcome them?

The creator finds it challenging to eat greens because they did not grow up eating them. They overcome this by incorporating greens into smoothies, which is an easy way to add nutrient-dense foods to their diet.

What is the significance of eating brightly colored fruits and vegetables?

Eating brightly colored fruits and vegetables is important because different colors contain different phytochemicals with various health benefits, such as cancer prevention and liver support. The creator tries to eat 2-3 servings daily from a variety of colors.

How does listening to relaxing music benefit the creator?

Listening to relaxing music helps the creator wind down at the end of the day. It can reduce stress by lowering cortisol levels, with nature sounds like rustling leaves and waterfalls being particularly effective.

Why does the creator avoid using phones an hour before bed?

The creator avoids using phones an hour before bed because the blue light emitted by phones can interfere with the production of melatonin, making it harder to fall asleep. Turning off the phone helps them sleep better.