This post isn’t going to be about making drastic changes, it’s about making changes that are doable. Baby steps that come together and add up lead to big changes that stick. So, here are 5 small steps you can take for your health. None of these things will make you go out of your way or have you buy any equipment or supplements. These changes are so very simple- and it’s a great place to start building on. Start building better habits today.
1. Replace one sugary drink with water a day.
Eventually, you’ll want the majority of your daily beverages to be water, but we have to start somewhere, and the smallest changes can set off the biggest effects. Maybe you have coffee with your breakfast, a soda with your lunch and another soft drink with dinner- switch one of those out with water. The ultimate goal: drinking half of your body weight in ounces (example: if you weigh 150 lbs, you’ll want to drink at least 75 oz a day).
2. Lights off by 11pm.
In reality this means no scrolling through your phone/social media in bed, no listening to podcasts, and no watching movies or videos in bed. Sleep is essentially the third pillar of health, along with diet and exercise. So, once your body hits the bed, it’s time to relax and fall asleep. According to the Sleep Foundation, healthy adults need between 7-9 hours of sleep. So if you have to be up by 7am, 11pm would be your bedtime. If you’re able to sleep in till later, adjust accordingly (also, lucky you!).
3. Brush and floss.
I know, I know. Sometimes you just want to skip a few steps to get to bed faster, but brushing and flossing are essential to your health- plus, you don’t want to be the person who doesn’t know that they have halitosis. If you skip flossing, plaque builds up, eventually leading to tartar which can irritate and inflame gums, causing periodontal disease. Tartar can cause your gums to recede, basically creating a gap between your gum and tooth, allowing a very welcoming space for bacteria and infection to enter your body (and it obviously causes tooth and gum decay). According to the American Dental Association, this type of gum disease has actually been associated with other ailments, such as heart disease, mouth cancers and diabetes.
4. Move around a few minutes every hour.
This is strongly recommended for those who sit for long hours at work. If you can’t convert to a standing desk, make sure you take a short walk to the restroom or at least stand up for 2-5 minutes every hour- those couple of minutes have actually been linked with a lower risk of dying from heart disease. For those who already exercise, you can add those extra 2-5 minutes at the end of your workout for a little boost. Don’t forget, exercise doesn’t just have to be walking, running or lifting weights- activities like gardening, vacuuming, or cleaning in general count too.
5. Eat 1 serving of veggies a day.
If you’re the type of person that cringes at the thought of fruits and veggies- now is a good time to start facing your fears. Clean essential vitamins, minerals and fiber come from these colorful foods, and your body needs them. According to a prospective study done by the American Academy of Neurology, just 1 serving of leafy greens (like kale, spinach, and collard greens for example) may actually protect your memory by slowing cognitive decline. A single serving is considered to be 1/2 cup of cooked greens or 1 cup of raw greens. Only 1/2 cup to 1 cup of greens to feel better and give your body some of the vitamins and minerals it may be missing (especially your daily Vitamin K needs)? That is so feasible! (Helpful hint: you can add that cup of spinach or kale to your smoothies or pasta sauces to hide its taste while still reaping its benefits).
If you know of any other tips we could add to the list, please comment and share them below!
dose of greens 