15 Beneficial Healthy Habits to Start Today

    2021-10-2710/27/21   
Exercise  Hydration  Nutrition  Sleep  Stress  Supplements  

A few simple lifestyle changes can make a world of difference. By making minor tweaks to your daily routine, you can slowly develop healthier habits.

Want to know how to move towards a healthier life? Here are some ideas of healthy habits to start with.

Research suggests that only 3% of Americans live a healthy lifestyle. Living well can seem complicated in our busy lives filled with commitments and convenience.

1. Get Better Sleep

The foundation of good health is a good night's rest. Having enough sleep is essential for your brain's plasticity (the ease at which you can retain information).

Sleep is also crucial for your brain to remove waste products from its cells. Your neurons reorganize themselves while you rest, and the cells in your body get a chance to repair any damage.

If you have a good night's sleep, you will have more energy, improved moods, and find it easier to concentrate and retain information.

For a healthier lifestyle, optimize your sleep routine. Try to go to bed earlier than you currently do so you can get 7-9 hours of rest each night. Turn off your tech at least an hour before bed, so your brain has the chance to wind down and switch off.

Ensure your bedroom is a comfortable temperature; the optimal temperature is 65 degrees Fahrenheit. Make your bedroom a calming environment. You could add some plants to your room as they can help you to destress.

2. Moving Your Body Is One of The Easiest Healthy Habits To Start

Getting in some daily movement is one of the easiest ways to start a healthy lifestyle.

It doesn't need to be a hardcore fitness routine or hours spent at the gym. The best way to incorporate movement into your life is to do something you enjoy! Whether that's walks with your dog or friends, a game of tennis, or an outdoor swim, the number of activities you can do are endless.

The recommended amount of exercise for adults is 150 minutes a week. If this seems like a lot at first, try to ease yourself into a routine gently. The more regularly you exercise, the more you'll want to do it as your body will crave the movement.

Not only is exercise great for your physical health, but your mental health too. Exercise can help to reduce the symptoms of anxiety, depression and improve cognitive function.

3. Cook Your Own Meals and Meal Prep

When you eat store-bought, processed food, you consume hidden calories, additives, and too much sugar and salt. It's the same when you eat out; you don't know how many calories you are consuming and the exact ingredients.

Eating ready-made foods can be detrimental to your health and be a cause of unhealthy weight gain and chronic illness.

A simple switch you can make is taking the time to cook your own meals. You then control what goes into them, as well as portion control.

Learn how to cook a few simple, nutritious meals, and your body will thank you! Here's some inspiration for simple, healthy recipes.

A great way to ensure you eat balanced, healthy meals throughout the week is to meal prep at the start of the week. Batch cook a few healthy meals and store them in your fridge or freezer, ready to eat when you're busy and hungry later in the week.

4. Drink Plenty of Water

Your body is up to 60% water. We need water to carry out most of the essential, daily processes in the body. Water helps to remove toxins from the body, cushion the joints and protect your tissues.

Not drinking enough water can lead to headaches, drowsiness, and dry skin. Drink at least half a gallon of water per day.

You should also try to drink a glass of water as soon as you wake up to flush out the toxins that accumulate while you are asleep.

If you find drinking enough water challenging, make sure you always carry a water bottle with you and take regular sips.

Don't like the taste of plain water? Try adding a slice of lemon or orange or some berries to it to improve the flavor. Or keep yourself hydrated with a nutrient-filled powder you can add to your water.

5. Eat a Healthy Breakfast Daily

Getting the right start to the day can do wonders for improving your wellbeing and taking steps towards healthy eating. Having a healthy breakfast is a pretty easy habit to get into. Once you start doing it and notice the benefits, it will become second nature!

A quick, easy breakfast full of nutrients is a breakfast smoothie. You can pack in a bunch of nutrients before you start the day; it's super fast to prepare and will keep you full if you add in some oats.

Here's a recipe for a superfood breakfast smoothie:

  • Spinach 
  • Banana 
  • Kale 
  • Kiwi
  • Flax seeds
  • Pumpkin seeds
  • Nut butter 
  • Cinnamon 
  • Small piece of ginger
  • Oats 

Just blend these ingredients with your favorite milk or some water. The smoothie is full of healthy fats, protein, omegas, vitamins, and the cinnamon is full of antioxidants. 

6. Always Take the Stairs

A simple but effective step towards healthy living is to take the stairs over the elevator every time you have the chance to.

Getting in steps at every opportunity throughout your day is important for your long-term wellbeing.

7. Try Meditation

Slowing down and taking some time to destress and concentrate on your breathing is a crucial element of a healthy lifestyle. Even if it's just 10 minutes a day, you will notice the difference.

There are numerous benefits of meditation, from being less stressed to improving your cognitive function and ability to concentrate. Meditation is one of the most life-changing habits you can incorporate into your lifestyle.

8. Eat Your Greens

Without trying to sound like your parents, try to remember to eat your vegetables. Eating processed, fried foods and processed carbohydrates every day are bad for your health.

Try to eat a rainbow-colored spectrum of fruits and vegetables to get the complete variety of nutrients your body needs.

The darker the fruit or vegetable, the healthier it is! Try to incorporate dark leafy greens such as kale, spinach, and broccoli into your weekly diet. Eat dark purple foods such as cabbage and blueberries.

9. Do Some Strength Exercises

As we age, we lose muscle density, and our muscle mass starts to decrease, which can cause reduced mobility and weakness.

One of the best ways to counteract muscle loss is to do some strengthening exercise every week. It could be lifting weights, bodyweight exercises, or training with resistance bands.

Pilates and yoga are also great ways to build muscle tone.

10. Spend Time Outdoors

Spending time outdoors is an easy way to destress, breath some fresh air and get perspective.

Time in nature is known to be healing and a fantastic way to improve our wellbeing. Even if you take a half an hour walk each day, try to take some time outside.

11. Take Supplements

Your diet may not have all the nutrients you require to stay healthy. There are some vitamins such as vitamin D, for example, that we need to supplement during the winter months. Many women have low iron levels.

Have a health check to find out which vitamins and minerals you lack. You can then put together a plan of supplements to complement your lifestyle.

12. Spend Time With Loved Ones

Spending time with others is important for our health. We are social creatures, after all. Spending quality time with those we care about will increase the dopamine levels in your brain and make you feel happier.

Try to schedule time at least once a week to hang out with those most important to you.

13. Do Some Mindful Activities

We all spend too much time staring at screens these days. Try scheduling some off-screen time and do something where your full presence is required.

Whether reading, drawing, crafting, or cooking, the concentration required will bring you to the present moment and help you feel calmer and more focused.

14. Cut Back On Sugar

Too much sugar can cause long-term problems to our health. Refined sugar can cause spikes in our blood sugar levels and even lead to diabetes.

Try cutting back on the amount of processed sugary snacks and drinks you consume. You'll find that the longer you go without them, the less you will crave them anymore!

15. Reduce Alcohol Consumption

Alcohol plays havoc with our health. There's nothing good about drinking too much, from unnecessary calories to poor sleep and the potential of developing chronic diseases.

Have some alcohol-free days each week and try to stick within the weekly recommended units.

Kick Start Your Healthy Lifestyle

Some habits are hard to kick but don't overwhelm yourself with implementing new healthy practices all at once.

The above are some of the healthy habits to start with; you can slowly introduce more as time goes on.

Want more help and support with holding yourself accountable to your new commitments? Try the Supplement Relief online education course; you will receive the tools to make meaningful long-term healthy changes.

headshot of Jay Todtenbier 2018
Author

Jay Todtenbier is an original founder of SupplementRelief.com in 2010 and has operated the business ever since. He is also a tennis instructor and gospel musician. Formerly he spent 25 years in business development, technology and marketing with startups and major corporations having gone through the tech boom in Silicon Valley in the 90s. He became passionate about, and began studying and practicing Wellness as a Lifestyle after experiencing chronic, personal health challenges including depression, auto-immune diseases, and being overweight that impacted his ability to live a healthy, vibrant life. Since then, he has been an advocate for healthier living encouraging others to live better through making small, gradual changes to lifestyle behaviors relating to whole-foods nutrition, stress management, reasonable exercise, proper sleep, and the use of targeted, high-quality supplements.

Learn more about Jay Todtenbier.

  Related Content

We encourage you to take advantage of these FREE Wellness Resources on our website.


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You may know that energy burns fat. Being active and eating right helps guide our metabolism towards weight loss. A factor we don't often consider, however, is that your body is also able to burn fat while you sleep. For many, it may sound too good to be true. And you may be thinking that you already get decent sleep, so why am I not losing weight? Though you can't depend on sleep for an overall weight-loss plan, there are tips and tricks that will support healthy sleep patterns and in turn, additional weight loss. 


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Think back to the time of your great-grandparents. What types of food did people eat back then? For the most part they ate what they could grow on their land or what they got locally from a Farmer's market or some other community-based food supply. So what happened to our food? Why are so many of us sick, overweight and tired?


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  • Blog Post

    Research suggests that only 3% of Americans live a healthy lifestyle. Living well can seem complicated in our busy lives filled with commitments and convenience.

    1. Get Better Sleep

    The foundation of good health is a good night's rest. Having enough sleep is essential for your brain's plasticity (the ease at which you can retain information).

    Sleep is also crucial for your brain to remove waste products from its cells. Your neurons reorganize themselves while you rest, and the cells in your body get a chance to repair any damage.

    If you have a good night's sleep, you will have more energy, improved moods, and find it easier to concentrate and retain information.

    For a healthier lifestyle, optimize your sleep routine. Try to go to bed earlier than you currently do so you can get 7-9 hours of rest each night. Turn off your tech at least an hour before bed, so your brain has the chance to wind down and switch off.

    Ensure your bedroom is a comfortable temperature; the optimal temperature is 65 degrees Fahrenheit. Make your bedroom a calming environment. You could add some plants to your room as they can help you to destress.

    2. Moving Your Body Is One of The Easiest Healthy Habits To Start

    Getting in some daily movement is one of the easiest ways to start a healthy lifestyle.

    It doesn't need to be a hardcore fitness routine or hours spent at the gym. The best way to incorporate movement into your life is to do something you enjoy! Whether that's walks with your dog or friends, a game of tennis, or an outdoor swim, the number of activities you can do are endless.

    The recommended amount of exercise for adults is 150 minutes a week. If this seems like a lot at first, try to ease yourself into a routine gently. The more regularly you exercise, the more you'll want to do it as your body will crave the movement.

    Not only is exercise great for your physical health, but your mental health too. Exercise can help to reduce the symptoms of anxiety, depression and improve cognitive function.

    3. Cook Your Own Meals and Meal Prep

    When you eat store-bought, processed food, you consume hidden calories, additives, and too much sugar and salt. It's the same when you eat out; you don't know how many calories you are consuming and the exact ingredients.

    Eating ready-made foods can be detrimental to your health and be a cause of unhealthy weight gain and chronic illness.

    A simple switch you can make is taking the time to cook your own meals. You then control what goes into them, as well as portion control.

    Learn how to cook a few simple, nutritious meals, and your body will thank you! Here's some inspiration for simple, healthy recipes.

    A great way to ensure you eat balanced, healthy meals throughout the week is to meal prep at the start of the week. Batch cook a few healthy meals and store them in your fridge or freezer, ready to eat when you're busy and hungry later in the week.

    4. Drink Plenty of Water

    Your body is up to 60% water. We need water to carry out most of the essential, daily processes in the body. Water helps to remove toxins from the body, cushion the joints and protect your tissues.

    Not drinking enough water can lead to headaches, drowsiness, and dry skin. Drink at least half a gallon of water per day.

    You should also try to drink a glass of water as soon as you wake up to flush out the toxins that accumulate while you are asleep.

    If you find drinking enough water challenging, make sure you always carry a water bottle with you and take regular sips.

    Don't like the taste of plain water? Try adding a slice of lemon or orange or some berries to it to improve the flavor. Or keep yourself hydrated with a nutrient-filled powder you can add to your water.

    5. Eat a Healthy Breakfast Daily

    Getting the right start to the day can do wonders for improving your wellbeing and taking steps towards healthy eating. Having a healthy breakfast is a pretty easy habit to get into. Once you start doing it and notice the benefits, it will become second nature!

    A quick, easy breakfast full of nutrients is a breakfast smoothie. You can pack in a bunch of nutrients before you start the day; it's super fast to prepare and will keep you full if you add in some oats.

    Here's a recipe for a superfood breakfast smoothie:

    • Spinach 
    • Banana 
    • Kale 
    • Kiwi
    • Flax seeds
    • Pumpkin seeds
    • Nut butter 
    • Cinnamon 
    • Small piece of ginger
    • Oats 

    Just blend these ingredients with your favorite milk or some water. The smoothie is full of healthy fats, protein, omegas, vitamins, and the cinnamon is full of antioxidants. 

    6. Always Take the Stairs

    A simple but effective step towards healthy living is to take the stairs over the elevator every time you have the chance to.

    Getting in steps at every opportunity throughout your day is important for your long-term wellbeing.

    7. Try Meditation

    Slowing down and taking some time to destress and concentrate on your breathing is a crucial element of a healthy lifestyle. Even if it's just 10 minutes a day, you will notice the difference.

    There are numerous benefits of meditation, from being less stressed to improving your cognitive function and ability to concentrate. Meditation is one of the most life-changing habits you can incorporate into your lifestyle.

    8. Eat Your Greens

    Without trying to sound like your parents, try to remember to eat your vegetables. Eating processed, fried foods and processed carbohydrates every day are bad for your health.

    Try to eat a rainbow-colored spectrum of fruits and vegetables to get the complete variety of nutrients your body needs.

    The darker the fruit or vegetable, the healthier it is! Try to incorporate dark leafy greens such as kale, spinach, and broccoli into your weekly diet. Eat dark purple foods such as cabbage and blueberries.

    9. Do Some Strength Exercises

    As we age, we lose muscle density, and our muscle mass starts to decrease, which can cause reduced mobility and weakness.

    One of the best ways to counteract muscle loss is to do some strengthening exercise every week. It could be lifting weights, bodyweight exercises, or training with resistance bands.

    Pilates and yoga are also great ways to build muscle tone.

    10. Spend Time Outdoors

    Spending time outdoors is an easy way to destress, breath some fresh air and get perspective.

    Time in nature is known to be healing and a fantastic way to improve our wellbeing. Even if you take a half an hour walk each day, try to take some time outside.

    11. Take Supplements

    Your diet may not have all the nutrients you require to stay healthy. There are some vitamins such as vitamin D, for example, that we need to supplement during the winter months. Many women have low iron levels.

    Have a health check to find out which vitamins and minerals you lack. You can then put together a plan of supplements to complement your lifestyle.

    12. Spend Time With Loved Ones

    Spending time with others is important for our health. We are social creatures, after all. Spending quality time with those we care about will increase the dopamine levels in your brain and make you feel happier.

    Try to schedule time at least once a week to hang out with those most important to you.

    13. Do Some Mindful Activities

    We all spend too much time staring at screens these days. Try scheduling some off-screen time and do something where your full presence is required.

    Whether reading, drawing, crafting, or cooking, the concentration required will bring you to the present moment and help you feel calmer and more focused.

    14. Cut Back On Sugar

    Too much sugar can cause long-term problems to our health. Refined sugar can cause spikes in our blood sugar levels and even lead to diabetes.

    Try cutting back on the amount of processed sugary snacks and drinks you consume. You'll find that the longer you go without them, the less you will crave them anymore!

    15. Reduce Alcohol Consumption

    Alcohol plays havoc with our health. There's nothing good about drinking too much, from unnecessary calories to poor sleep and the potential of developing chronic diseases.

    Have some alcohol-free days each week and try to stick within the weekly recommended units.

    Kick Start Your Healthy Lifestyle

    Some habits are hard to kick but don't overwhelm yourself with implementing new healthy practices all at once.

    The above are some of the healthy habits to start with; you can slowly introduce more as time goes on.

    Want more help and support with holding yourself accountable to your new commitments? Try the Supplement Relief online education course; you will receive the tools to make meaningful long-term healthy changes.

    headshot of Jay Todtenbier 2018
    Author

    Jay Todtenbier is an original founder of SupplementRelief.com in 2010 and has operated the business ever since. He is also a tennis instructor and gospel musician. Formerly he spent 25 years in business development, technology and marketing with startups and major corporations having gone through the tech boom in Silicon Valley in the 90s. He became passionate about, and began studying and practicing Wellness as a Lifestyle after experiencing chronic, personal health challenges including depression, auto-immune diseases, and being overweight that impacted his ability to live a healthy, vibrant life. Since then, he has been an advocate for healthier living encouraging others to live better through making small, gradual changes to lifestyle behaviors relating to whole-foods nutrition, stress management, reasonable exercise, proper sleep, and the use of targeted, high-quality supplements.

    Learn more about Jay Todtenbier.

  • Related Content

      Related Content

    We encourage you to take advantage of these FREE Wellness Resources on our website.


    active senior man exercising at home with balance ball and hand dumbbells

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    Physical activity is a great way to facilitate better health and reduce stress. While we are spending more time at home, consider these suggestions to alter activities you are likely already doing, to provide more movement in your daily routines.


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    You may know that energy burns fat. Being active and eating right helps guide our metabolism towards weight loss. A factor we don't often consider, however, is that your body is also able to burn fat while you sleep. For many, it may sound too good to be true. And you may be thinking that you already get decent sleep, so why am I not losing weight? Though you can't depend on sleep for an overall weight-loss plan, there are tips and tricks that will support healthy sleep patterns and in turn, additional weight loss. 


    Confessions of a Sugarholic!

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    Think back to the time of your great-grandparents. What types of food did people eat back then? For the most part they ate what they could grow on their land or what they got locally from a Farmer's market or some other community-based food supply. So what happened to our food? Why are so many of us sick, overweight and tired?


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    Most people know that the immune system is responsible for fighting off pathogens and ensuring ongoing good health, but few are aware of the interaction between the immune system and the gastrointestinal (GI) tract. This relationship is mediated by a complex community of gut bacteria, known collectively as the gut microbiome.

    Learn more about how our lifestyle choices affect our immune health and practical things we can do to live better today.


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    Getting enough water has numerous health benefits including combating fatigue, loosing weight, and flushing toxins out of your body. Follow these east hydration tips and reap the benefits!


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    Tip 4: Take a Breath

    One of the best ways to exercise is through breathing! Learn more in part four of this blog series entitled Seven Tips For Balanced Living.


    an aged woman stretches outdoors

    Tip 7- Let's Get Physical

    Time to get physical! Your body needs to move, even if it's just a little bit! Learn more in part seven of this blog series entitled Seven Tips For Balanced Living.


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    webinar

    Webinar: Better Sleep Tonight!

    Facilitator Libby Wright interviews Dr. Jamie Wright who discusses the role of sleep in weight loss with participants of the Your Best Weight online education program. Dr. Wright is a board certified physician with a Masters Degree in Metabolic and Nutritional Medicine. The webinar last for 29 minutes and addresses questions submitted by the program participants.


The information, knowledge, and experience shared on this website is the opinion of SupplementRelief.com. This site and its content is intended to enhance your knowledge base as YOU MAKE YOUR OWN HEALTHCARE DECISIONS in partnership with your qualified health professional. These statements have not been evaluated by the Food and Drug Administration. Any products referred to are not intended to diagnose, treat, cure or prevent any disease.

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