This month we are tackling 7 various habits that focus on overall health and longevity.
Today I wanted to share why we chose these 7 habits and how together they create a solid foundation for overall health.
Here are the 7 health habits we are tracking in our January Challenge:
- Protein Goal – 100g of protein
- Real Food Goal – 3 servings
- Water Goal – half of your body weight in fl oz
- Sleep Goal – 7+ hours of sleep
- Exercise or Movement Goal – 1 hour
- Stress Management Goal – 1 thing to manage stress
- Gratitude/Growth Goal – 1 thing a day to practice gratitude or improve personal growth
Now let’s break these down into a couple of groups and explore them a bit more.
Balanced Nutrition: Eating at least 100g of protein a day and prioritizing plenty of real foods over processed foods.
Aim for a balanced diet that includes a variety of fruits, vegetables, whole grains, lean proteins, and healthy fats.
Protein is especially important because it aids in muscle growth and repair, it helps to boost your metabolism, thus aiding in weight management, it helps to regulate blood sugar, and it supports immune function, along with many other important additional benefits. Protein is the cornerstone of good nutrition and health.
Real, unprocessed foods are also very important. They are rich in essential nutrients such as vitamins, minerals, antioxidants and fiber, which support your metabolism and immune system, among many other important benefits.
Hydration: At least half your body weight in fluid ounces
Drinking enough water is essential for optimal bodily functions. Staying hydrated helps support joint health, digestive health, temperature regulation, kidney function, skin health, cognitive function, energy expenditure, mood and energy levels, and with detoxification.
Adequate Sleep: 7+ Hours a Day
Adequate sleep is crucial for overall health. It helps your body with recovery, cognitive function, mental health, immune function, hormone regulation, weight management, cardiovascular health, physical performance, reduced inflammation, stress reduction, and increased productivity and concentration.
Establishing a consistent sleep schedule, creating a restful environment, and minimizing screen time before bed can contribute to better sleep hygiene.
Regular Physical Activity: Exercise & Movement for at least 1 hour a day
Incorporating regular exercise into our routine is vital for maintaining a healthy body and mind. Whether it’s a daily walk, yoga, or more intense workouts, finding an activity that brings joy makes it easier to stay committed.
Some of the benefits of regular exercise includes cardiovascular health, weight management, muscle & bone health, metabolism and energy, improved mental health, enhanced sleep quality, disease prevention, improved immune function, joint health, enhanced cognitive function and social and emotional well-being.
Stress Management: 1 activity a day to reduce/manage stress
Chronic stress can take a toll on both physical and mental health. Incorporate stress-reducing practices such as meditation, deep breathing exercises, or spending time in nature can help to promote relaxation and resilience. Additionally, taking an active approach to stress management (practicing stress management exercises even when you’re not in a state of stress) can have many positive benefits including: reduced cortisol levels, improved moods, better sleep quality, enhanced focus and concentration, lower blood pressure, improved immune function, and enhanced emotional regulation.
Continual Learning: 1 activity a day to help you grow personally
Nourish your mind by engaging in activities that stimulate intellectual curiosity. Whether it’s reading, taking up a new hobby, or attending workshops, lifelong learning contributes to overall well-being, including cognitive health, neuroplasticity, mood improvement, reduced stress, enhanced social connections, increased self-esteem, better physical health, and overall personal fulfillment.
Cultivate a positive mindset by practicing gratitude. Reflect on the things you’re thankful for regularly; it can shift your focus towards the positive aspects of life and promote emotional resilience. Additionally, incorporating gratitude practice into your daily life has also shown to help improve mental health, reduce stress, enhance emotional well-being, improve sleep quality, reduce symptoms of depression, lower blood pressure, improve immune function, and enhance self-esteem.
You may have noticed that many of these habits have overlapping health benefits, which is why they work so well together built into daily routines.
Remember, healthy habits are a journey, not a destination. Gradual, sustainable changes lead to long-term well-being. By embracing these habits, we lay the groundwork for a healthier and more fulfilling life.
If you’re reading this and ready to take some action towards your own health and habits, join our challenge this month!
Sign-up here: Link to Sign-Up