Saturday, May 2, 2015

10 Quick Daily Habits to Revitalize Your Health

1. Get Upside Down 

 Practicing a simple beginner's yoga inversion pose for a minute each day provides many health benefits. Inversions are yoga poses in which the heart is higher than the head. They range from simple, easy poses like downward facing dog to more complicated poses like shoulder stand. Inversions can improve circulation, balance, and core strength, as well as strengthen the immune system (source). Check out's informative page about inversions, practice carefully, and have fun! 

2. Drink 80+ Ounces of Water Each Day

Here's a few easy ways to up your water intake:

  • Buy a 20-25 oz. water bottle and refill it each time you eat a meal or snack
  • Fill up a gallon water jug at the beginning of the day and see if you can empty it by the end
  • Before eating a snack, chug a glass of water to see if you are thirsty, not hungry

3. Prep Breakfast the Night Before

Starting your day with a healthy breakfast sets the tone for the rest of your day and helps with morning productivity. Make thinking about the next day's breakfast part of your bedtime routine. Here's a few simple ideas that can be prepped the night before or at the beginning of the week:
  • Make a basket of instant oatmeal packets, fresh fruit, Greek yogurt cups, and healthy protein bars and keep it in your fridge if you need grab-and-go breakfasts 
  • If you have time at home for breakfast, keep Ezekiel bread, nut butter, and healthy toppings like unsweetened coconut flakes and chia seeds on hand for healthy toast creations 
  • Bake a batch of healthy muffins on the weekend or boil a pot of eggs 
  • Make Greek yogurt parfaits 

4. Schedule Adjustment and Massage Appointments 

Take a few moments out of your day to call and schedule chiropractic appointments and therapeutic massages. Many clinics now also offer online scheduling. Making chiropractic and massage a part of your regular health maintenance will greatly improve your physical and mental health.

5. Take "Spine" Breaks

Practice Bruegger's Posture Breaks throughout your day to keep your spine mobile and relaxed. This only takes a few seconds!

6. Charge Your Phone Somewhere Other Than Your Bedroom

Studies have shown that using your phone right before bed can seriously disrupt your sleep. A simple way to avoid this is to keep your phone charger in your bathroom or kitchen - anywhere other than right next to your bed where you'll be tempted to use it at bedtime.

7. Hide Negative Online Influences

Go through your newsfeed and hide friends who complain, rant, share only negative news' stories, or maybe even intentionally post things that they know will hurt you. Making them part of your daily media intake is detrimental to your mental health.

8. Breathe

Experiment with Ujjayi breathing (a form of yoga breathing that increases the intentionality and health benefits of your breath). It's a great tool to have in times of stress or confusion.

9. Prepare a Quick Protein Source 

It's easy to avoid eating enough protein because many protein sources require preparation. Make a large batch of a protein source at the beginning of the week to make it easy to incorporate protein into your diet. This doesn't have to be difficult - try hard-boiled eggs, healthy chicken salad, a meat-based baked dish, lentil soup, or a frittata.

10. Stretch 

It can be easy to think of exercise in black and white terms - either do a punishing workout, or nothing at all. Try a more moderate approach and incorporate a brief session of stretching into your morning or evening routine. Even minimal movement adds up if performed regularly and stretching simply feels wonderful. Here's a few easy routines:

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