HEALTHY HABITS: 10 daily habits that changed my life (science-backed)
HEALTHY HABITS: 10 daily habits that changed my life (science-backed)
Healthy daily habits can transform your life. In this video, I share 10 daily habits that have helped not only my physical health, but also my mental and brain health. All the habits are backed by science so they really do work!
------------
Scientific + other references:
HABIT #1:
https://www.news-medical.net/news/201…
https://www.healthline.com/nutrition/…
https://www.ncbi.nlm.nih.gov/pubmed/2…
https://www.businessinsider.com/execu…
https://today.uconn.edu/2012/02/even-…
https://healthcare.utah.edu/the-scope…
HABIT #2:
https://www.ncbi.nlm.nih.gov/pubmed/1…
https://www.ncbi.nlm.nih.gov/pubmed/2…
https://www.ncbi.nlm.nih.gov/pmc/arti…
https://www.ncbi.nlm.nih.gov/pmc/arti…
https://www.ncbi.nlm.nih.gov/pubmed/2…
HABIT #3:
http://www.who.int/news-room/fact-she…
https://www.huffingtonpost.ca/2017/10…
https://learningenglish.voanews.com/a…
https://www.ncbi.nlm.nih.gov/pubmed/1…
http://time.com/4881665/green-spaces-…
HABIT #4:
https://www.healthline.com/nutrition/…
https://www.bones.nih.gov/health-info…
https://www.ncbi.nlm.nih.gov/pubmed/1…
HABIT #5:
https://www.cdc.gov/pcd/issues/2014/1…
HABIT #6:
https://www.healthline.com/health/mak…
https://www.ncbi.nlm.nih.gov/pubmed/2…
https://www.precisionnutrition.com/ph…
HABIT #7:
https://askabiologist.asu.edu/plosabl…
https://www.ncbi.nlm.nih.gov/pubmed/2…
https://www.ncbi.nlm.nih.gov/pmc/arti…
https://www.healthline.com/nutrition/…
HABIT #8:
https://www.realsimple.com/health/pre…
https://www.health.harvard.edu/blog/l…
https://psmag.com/economics/lifetime-…
https://www.medscape.com/viewarticle/…
HABIT #9:
https://www.ncbi.nlm.nih.gov/pubmed/1…
https://www.bustle.com/p/7-health-ben…
HABIT #10:
https://www.health.harvard.edu/stayin…
LINK TO SLEEP VIDEO:
• วิดีโอ
LINK TO HOW TO MAKE GREEN SMOOTHIES TASTE BETTER:
• วิดีโอ
WORKOUT CHANNELS I LIKE:
/ toneitupcom
/ blogilates
/ fitnessblender
/ xfitdaily
---------------------------------------------------
FTC DISCLAIMER:
This YouTube channel will occasionally contain affiliate links, which means I receive a small commission at no additional cost to you. I do believe in the products or services that I recommend, and I personally use them myself. If you do access my affiliate link, thank you so much for your support.
DISCLAIMER
The information provided on this channel is for informational and educational purposes only and is not intended as a substitute for advice from your physician or other health care professional. You should not use the information on this channel for diagnosis or treatment of any health problem or for prescription of any medication or other treatment. Consult with a healthcare professional before starting any diet, exercise or supplementation program, before taking any medication, or if you suspect you might have a health problem.
Content
3.319 -> Good daily habits can make such a big
difference to your overall health and your
7.71 -> life. In this video I'm going to share 10
daily habits that have changed my life
16.453 -> to talk about 10 daily habits that have
made a really big difference to my life
19.814 -> in different areas such as physical
health, emotional health and brain health.
23.624 -> Before we dive in I wanted to say a few
things so you know the context. The first
29.503 -> thing is these daily habits have been
the result of gradual habit forming over
34.003 -> the last five years- it's not something
that happened overnight. It is difficult
38.084 -> to form habits and it does take time. The
second thing - although these habits are
42.073 -> daily habits I don't put pressure on
myself to do them every day especially
46.124 -> when things get too busy or things are
too overwhelming. Sometimes things slide
50.593 -> a little and that's okay. When you're
making lifestyle changes it's not about
54.163 -> perfection it's about doing what you can
and generally I do try to do these
58.154 -> habits at least three to five times a
week IN the times that I'm really
61.364 -> stressed out because I feel that they do
help me stay on track and they do help
65.294 -> reduce stress. Anyway enough with the
introduction let's get into the habits.
71.014 -> The first daily habit is that I drink a
glass of water as soon as I get up. Well
75.284 -> not as soon as I get up -I brush my teeth,
I go to the bathroom and then I have a
79.094 -> glass of water. I find that this has made
a big difference to energy levels in the
83.414 -> morning. When we're sleeping we're not
taking it any water and when we wake up
87.044 -> we can be mildly dehydrated and when
we're dehydrated our fatigue levels go
92.023 -> up. There is some science behind this -
I'll put it in the description box. So a
95.654 -> good thing to do is start your morning
by getting enough hydration. I drink a
99.584 -> glass of filtered water. If I feel like
it, I'll add some lemon to it I don't always
103.124 -> do that and it's usually at room
temperature but if you like warm water
106.574 -> that can work too. It really is about
personal preference but drinking some
110.383 -> water in the morning is a great thing to
do for your energy levels. Number two I
114.554 -> meditate for 10 minutes every day.
I used to be very skeptical about
118.514 -> meditation when I first started. I didn't
really believe in it I didn't think that
121.814 -> there was science behind it but there is
actually quite a bit of science. It can
125.054 -> do things like reduce anxiety, it can
help you improve your immune function, it
129.044 -> can help reduce pain. There's a lot that
it can do I have a few links in the
132.613 -> description box but for me the biggest
change is mental clarity and I feel much
138.283 -> more calm. I am not naturally a calm
person I may appear calm on YouTube but
142.874 -> I am not naturally a calm person.
Meditation - years of meditation has
147.223 -> gotten me to this point and I really do
think that there are a lot of benefits
151.094 -> to trying it out. Now if you're a
beginner, meditation can seem very
155.533 -> daunting and I have two tips to provide.
So the first one is try to just be very
161.294 -> open about meditation in the beginning.
The first 10 to 15 sessions for me were
165.884 -> very difficult. I didn't know what I was
doing and I felt overwhelmed and I felt
170.083 -> like I was doing it the wrong way. It
wasn't until the 15th or 16th session
174.283 -> that I really got into it and I started
to see the benefit. So give it time. The
177.973 -> second thing is if you are starting out
try guided meditation versus meditation
183.554 -> where you're just doing it on your own.
Guided meditation can really help you
187.514 -> stay on track and can really guide you
through the process. I use an app called
191.264 -> Calm - I highly recommend it. I love it.
There is also another app called
195.343 -> Headspace which you could try out. Number
three I go for a brisk walk outdoors
200.744 -> every day. Now I have to say that I live
in Canada so a brisk walk outdoors every
205.394 -> day does not happen year-round! It
doesn't happen in the winter but for the
209.593 -> rest of the year I do try to get outside
because I find it's such a mood booster
213.674 -> to get some fresh air.. to get some
sunlight and to be out in the greenery
217.514 -> and there are studies that show that
exposure to greenery is good for your
221.024 -> health. As usual, everything's in the
description box. Now for me the brisk
225.403 -> walk is not just a mood booster - it's
also the way I get exercise. I am NOT a
229.873 -> gym person I have never been in gym
person I just don't enjoy it who knows
234.044 -> who the people who enjoy the gym I would
love to do that but I just can't I don't
238.093 -> like it so for me getting exercise has
to be something that's part
241.863 -> of my lifestyle and I love going up the
walk so I started to make my walks my
247.053 -> exercise now the World Health
Organization recommends that we get
250.773 -> about 150 minutes of moderate
cardiovascular activity week or 75
256.504 -> minutes of cardiovascular activity a
walk can count if your heart rate is
262.023 -> high enough so when I'm walking I test
my heart rate I have an app on my phone
266.104 -> samsung health is the app that I use and
my heart rates usually between the
270.094 -> moderate and thicker zone so my walk
actually counts as a workout it counts
274.144 -> as water and activity so that's how I
get my 150 minutes of exercise per week
278.224 -> through my walk number four in addition
to the walk ayuh exercise so the walk is
284.134 -> great for cardiovascular activity if
you're doing a brisk walk or if they're
287.674 -> jogging or running but a well-rounded
exercise regimen should include more
292.863 -> than just cardio I like to include some
weight training and yoga but I
296.403 -> specifically wanted to talk about weeds
there's a lot of women shy away from it
300.243 -> especially because they think they're
going to look a certain way if they
303.544 -> train with weights the World Health
Organization recommends at the average
309.034 -> adult do at least two sessions a week
why is it so important as we age we tend
314.104 -> to lose muscle mass it's a normal part
of Aging another normal part of aging is
318.754 -> losing bone density it happens but we
can slow that process down with one
324.604 -> thing and that one thing is weight
training so it doesn't matter what age
327.903 -> you are it could be in your 20s or 30s
it's never too early to start preserving
332.734 -> your muscle mass and preserving your
bone density if you're a beginner you
336.273 -> should always speak to a professional
learn the proper moves you could do body
340.204 -> weights or free weights but always speak
to someone who knows what they're doing
343.084 -> so you don't get injured and then
eventually when you know what you're
346.474 -> doing you could always work at a home
that's what I do I am NOT a gym person
349.534 -> as I mentioned earlier so I don't go to
the gym but I will use free weights and
353.044 -> bodyweight exercises at home if you're
interested in the exercise channels that
357.423 -> I follow I have them in the description
box below number five I try to eat
362.074 -> something green every day it's rather
embarrassing but I will admit that even
365.794 -> as a nutritionist I find it hard to eat
greens I did not grow up eating greens
369.903 -> so it's a very foreign concept for me
but I do understand that they are very
375.363 -> nutrient dense and it's a good idea to
get some greens on a daily basis
379.204 -> especially a variety of greens you are
getting a variety of vitamins and
382.504 -> minerals if we're interested in nutrient
density score that I have one link in
385.893 -> the description box below now if you're
beginner the easiest way to add greens
390.004 -> to your diet really is smoothies I find
that that was the best gateway for me to
394.984 -> get into the habit of eating greens if
you're interested in how to make green
398.344 -> smoothies taste better I do have a video
on it which I will link in the
401.344 -> description box below number six I eat
at least two to three servings of
405.544 -> brightly colored fruits and veggies
every day this is my bare minimum two to
409.384 -> three I usually try to eat more why is
it important to eat brightly colored
413.014 -> fruits and veggies well you may have
heard of the term eat the rainbow eat
416.673 -> the rainbow basically suggests eating
fruits and veggies from different colors
420.004 -> but different colors mean they have
different phytochemicals which mean they
423.363 -> have different health properties some
phytochemicals can help with cancer
427.144 -> prevention some can help with liver some
can help with metabolism there's
431.104 -> different reasons to have those
phytochemicals and it's a good idea to
434.523 -> get a variety so I do try to cut at
least two to three servings of fruits
438.694 -> and veggies from those different groups
if you're interested in learning more
441.993 -> about eating the rainbow I have a link
in the description box below number
447.963 -> seven I listen to relaxing music every
evening as a way to wind down so music
453.243 -> has many different health benefits the
science is still emerging but what I
456.423 -> found very interesting is that nature
sounds and relaxing music can help
461.134 -> reduce stress it can help reduce the
stress hormone called cortisol if you're
465.333 -> interested for the science is in the
description box so I do try to listen to
469.023 -> something that's very relaxing flutes
maybe some nature sounds rustling with
473.523 -> leaves things like that a waterfall
those are all really nice to listen to
477.363 -> at the end of the day as a way to wind
down and just relax number eight I try
482.374 -> to read or learn something new every day
and I love to do this because it's
487.144 -> something that I truly enjoy but there
are other benefits to it especially when
491.134 -> it comes to brain health so as we age
there is that natural decline in our
496.113 -> memories it happens but mental
stimulation can slow down that decline
500.194 -> so for me it's reading I will
like to learn new things for you it
504.923 -> could be whatever works for you if
you're a reading person read a book
507.954 -> fiction and nonfiction both have their
benefits if you're not into reading
511.644 -> learning a new language on an app such
as duolingo could work or you could
515.934 -> watch something every day like short
snippets on Ted Ed to learn something
520.163 -> new it's all about keeping your brain
engaged and stimulated number-9 I try to
526.074 -> spend quality time with loved ones every
day and I want to underline the word
529.644 -> quality time because a lot of us end up
spending time with our loved ones but
534.653 -> we're on our phones and we're not
properly engaged with them they're not
537.744 -> really talking to them it's not good
communication and this happens to
541.734 -> everybody it's just the digital age that
we live in I used to scroll on my phone
545.783 -> next my husband and I felt like I was
spending time with him but that wasn't
549.234 -> really spending time so now no phones
properly talked to him I spent time with
554.574 -> my cats - I find that cuddling a pet or
a human - can help you release oxytocin
559.853 -> which is known as the cuddle hormone or
the love hormone and it can help reduce
564.144 -> stress number 10 I avoid phones in the
one hour before bed so I used to be on
571.644 -> my phone right before bed and I found it
very difficult to fall asleep because my
575.543 -> brain was all over the place it was very
mentally stimulated and phones also emit
580.764 -> something known as blue light and that
blue light is something that your brain
584.093 -> thinks is they like so when you're on
your phone and that blue light is going
587.723 -> to your brain your brain thinks it's not
time to sleep so it won't produce
591.353 -> melatonin very well and it becomes
harder to sleep I actually have talked
595.103 -> about this in another video on sleep
which I will link in the description box
598.374 -> below but what I tried to do is I
switched my phone off an hour or an hour
602.543 -> and a half before bed like flight mode
so I don't look at any notifications I
606.894 -> don't look at anything and that way I'm
actually able to sleep better I hope you
611.364 -> find this video useful and you enjoyed
it if you liked it give it a thumbs up
615.024 -> and don't forget to subscribe because I
create videos like this every week and
618.293 -> before you go let me know in the comment
box below what is the one habit that has
622.103 -> changed your life I will see you in the
next video bye
Source: https://www.youtube.com/watch?v=6ajmuRg2o3Q