It is sometimes useful to refocus on simple, scientifically validated actions to take care of your physical and mental health. Here are five beneficial habits to adopt to start the year off on the right foot.
Expose yourself to light in the morning
The Dr Andrew Hubermanneuroscientist, strongly recommends exposing yourself to natural light first thing in the morning. This practice, according to him, is one of the “five pillars of health and mental and physical performance”, alongside diet, sleep and physical activity. Observing daylight within two hours of waking up stimulates the release of cortisol, a key element in regulating circadian rhythms. “A morning spike in cortisol will also have a positive influence on your immune system, your metabolism and your ability to concentrate during the day,” he emphasizes. In winter, using specific lamps, such as those designed for Seasonal Affective Disorder (SAD), can compensate for the lack of natural light.
Prepare your meals in advance
For the Dr Mark Hymanexpert in functional health, diet is a major lever for improving your health. However, stress and busy days often compromise good intentions. Preparing meals at the start of the week, focusing on easy dishes like sheet pans, simplifies meals during the week. This organization helps maintain a balanced diet even during intense periods and will prevent you from having to think about cooking in the evenings.
Eat more fiber
The vast majority of adults do not consume enough fiber, an essential element for reducing the risk of chronic diseases such as heart disease, type II diabetes or colorectal cancer. THE Dr Emily Leeminga microbiome expert, recommends aiming for 30 grams of fiber per day. “They also help slow the release of energy into the blood, which helps maintain stable blood sugar levels and prolong the feeling of fullness,” explains Dr. Fiber is present in foods such as artichokes, beans, whole grains or chia seeds.
Take a walk after a meal
A brisk walk after a meal helps regulate blood sugar fluctuations, which can otherwise lead to fatigue and cravings. This habit also improves mental well-being, boosts creativity and provides a welcome break from screens. A simple and beneficial activity for both body and mind.
-Breathe
Taking the time to refocus on your breathing can have an immediate calming effect. An effective method, called “box breathing,” involves inhaling for four counts, holding the breath for four counts, exhaling for four counts, then holding it again for four counts. This technique stimulates the parasympathetic nervous system, promoting a state of calm conducive to digestion, recovery and fighting infections.
Article originally published on Vogue UK
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