20 Tiny Habits That Will Change Your Life in 6 Months

1. Make your bed

Build momentum + set the tone for the day.

Your future self will thank you.

2. Take an 'internal shower'

Drink a full glass of water right away. 60% of your body is water. Replenish it.

3. Jump rope for 2 mins

This will activate your mind + body.

4. Step outside

Jump rope outdoors? Get 2-for-1. A healthy tide of cortisol is released when you step outside at daybreak, allowing you to become more alert.

5. Review your goals

Remind yourself who you want to be. 14% who have goals are 10x more successful than those without goals. The 3% with written goals are 3x more successful than the 14%.

6. Read a passage

Philosophy, religion, etc. Read philosophy (or scriptures) before you check your phone.

7. Water a plant

Learn to take care of something other than yourself. Pets are great; plants are smaller-scale.

8. Take a 1-2 min cold shower

Take a regular shower, turn the water cold for the last 1-2 mins. You'll feel ON.

9. Send a good morning text

Gm texts make someone's day.

10. Hide your phone

The best productivity app on your phone is called Airplane Mode (use it).

11. Score your day with music

Music is a powerful mood enhancer.

Almost everything is more enjoyable with music, right? So enjoy it.

12. Drink water before meals

Drink a glass of water before your meals. You'll feel fuller (and prevent overeating).

13. Write down tomorrow's 3:3:3 plan

• 3 hours on your most important project
• 3 shorter tasks
• 3 maintenance activities

Defining a "productive day" is crucial, or you'll never be at peace.

14. End the workday with a shutdown ritual

Create a short shutdown ritual Close your lap, plug in the charger, spend 2 mins tidying your desk.

Then say "shutdown".

Separating your life and work is key.

15. Journal 1 beautiful life moment

Delicious tacos, presentation you crushed, a moment of inner peace. Write it down. Gratitude programs a mindset of abundance.

16. Lay out clothes for tomorrow

The best morning routine starts the night before.

17. Pack healthy snacks

People are the worst version of themselves when they re hungry.

18. Charge your phone outside of reach

The morning alarm will spring you out of bed.

And the day is on.

19. Practice 4-7-8 breathing

The breathing technique will help you alleviate stress and fall asleep fast.

Here's how to do 4-7-8 breathing:

1. Breathe in through your nose for a 4-second count.
2. Hold your breath for a 7-second count.
3. Exhale for an 8-second count, making a "whoosh" sound through pursed lips
4. Repeat up to four times, twice per day.

20. Give your mind an overnight task

Upon closing your eyes, give your mind a job.

"How might I make an extra $1k each month?"

Don't try to solve it then; just release it to your subconscious (which will work on it overnight).

December is a great time to start planing New Year's Resolutions

Thanks for allowing me to flood your feed last week with travel videos. We are back from vacation and back to work.

What are your Christmas plans?
How’s your supplementation and diet going? 

December is a great time to start aligning yourself with the new year approaching. Start writing down your New Year’s Resolutions now. What do you want to change in 2024?

New Year's resolutions can vary based on individual goals and priorities, but here are some popular and positive resolutions that many people consider:

1. Get Fit and Healthy:

   • Start a regular exercise routine.

   • Adopt a balanced and nutritious diet.

   • Get regular check-ups and screenings.

   Learn Something New:

   • Take up a new hobby or skill.

   • Enroll in a course or workshop.

   • Read more books or explore new topics.

   Improve Mental Well-being:

   • Practice mindfulness or meditation.

   • Manage stress and prioritize self-care.

   • Seek professional help if needed.

   Financial Goals:

   • Create a budget and stick to it.

   • Save money regularly.

   • Pay off debts or loans.

   Career Advancement:

   • Set career goals and create a plan for advancement.

   • Improve professional skills through training or education.

   • Seek new opportunities for growth.

   Strengthen Relationships:

   • Spend quality time with family and friends.

   • Communicate more effectively.

   • Foster positive and supportive relationships.

   Give Back:

   • Volunteer for a cause you care about.

   • Donate to charity or community organizations.

   • Perform random acts of kindness.

   Organization and Productivity:

   • Declutter and organize living spaces.

   • Develop time management skills.

   • Prioritize tasks and set realistic goals.

   Travel and Adventure:

   • Plan and embark on new travel experiences.

   • Explore local attractions and activities.

   • Step out of your comfort zone.

   Reduce Screen Time:

   • Limit time spent on electronic devices.

   • Foster face-to-face interactions.

   • Engage in activities that don't involve screens.

   Remember, the key to successful resolutions is to set realistic and achievable goals, break them down into smaller steps, and stay committed. It can also be helpful to share your goals with others for accountability and support.

Keep Your Brain Healthy As You Age

What’s the key to keeping your mind sharp and your brain healthy as you grow older? Online puzzles? Nutritional supplements? Mall walking? Pickle-ball tournaments?

The truth is, there’s no single “miracle cure” for memory problems or other brain changes that come with aging. But there is cause for optimism. Science points to a combination of social factors and healthy habits that—taken together—can help you build, preserve, and protect your brain’s function over time.

Preventing memory loss

Experts used to think brain development peaked in late adolescence and it was all downhill from there. They believed if a person lost brain cells due to problems like a head injury, stroke, or substance abuse, nothing could be done to restore memory and brain function. Now, thanks to discoveries in neuroscience, we know that the brain can grow new cells and form new neural connections. Like our muscles and other body parts, the brain can rebuild itself through repeated use and exercise.

This is great news for people who intend to live a long time. It means we can prevent memory loss by focusing on mental, physical, and social activities that promote healthy brain development. Even people with Alzheimer’s disease and other dementias can benefit from a healthy lifestyle.

It may help to think about your brain as a reservoir, gathering rainfall for use over time. The process starts before birth as the brain begins to develop, collecting “reserves” to spend later on. The exchange continues throughout life, as your brain responds to your experiences and environment.

How to maintain brain health

Here are some tips for filling—and not draining—your reservoir of brain power:

1. Exercise regularly.

Daily physical exercise has been shown to prevent or postpone your risk for Alzheimer’s disease and other dementias. As little as 15 to 30 minutes a day can make a difference.

2. If you smoke, quit.

Tobacco use can harm all your organs, including your brain. But stopping now improves your chances for healthier brain function in the future, even if you’ve smoked for many years.

3. Take care of your heart.

A healthy brain requires a good cardiovascular system. If you have high blood pressure, high cholesterol, diabetes, or atrial fibrillation, follow your doctor’s advice.

3. Avoid a high-sugar diet.

High blood sugar can increase your risk for dementia, even without diabetes. So avoid highly sweetened foods like sodas and candy.

4. Keep your mind stimulated.

Games and puzzles are great. But also consider volunteer and social activities that keep you independent and engaged with friends and family. For example, learn new computer skills; participate on a board, in a book club, or dance group; or try gardening, crafts, or cooking.

5. Avoid certain drugs.

Talk to your doctor about your medication—both prescription and nonprescription. For brain health, you want to avoid dangerous interactions or being over-medicated.

6. Moderate or avoid alcohol.

Drinking has a stronger effect on our bodies as we age. Experts advise a limit of two drinks per day for women and three drinks per day for men.

7. Prevent falls.

Falls can cause a head injury, broken bones, or other harm that triggers gradual or sudden loss of function. To avoid falling, practice balance and strength exercises. Beware that drinking and drugs can affect balance. And be careful: watch for uneven walking surfaces and cords that can trip you. Wear shoes or slippers with good soles. Avoid going barefoot or walking in stocking feet. If you bike or ski, wear a helmet.

8. Minimize stress.

Hormones secreted when you’re under stress have a stronger effect on older brains, challenging your ability to recover from emotional upset. So take change slowly and learn ways to cope with anxiety or tension.

9. Sleep well.

Inadequate sleep is linked to slower thinking and risk of dementia. Seven to nine hours a night is best. But be wary of sleep medications that can make cognitive problems worse. Instead, talk to your doctor about “sleep hygiene”—that is, habits to help your body settle down at bedtime.

Sources-

Dr. Eric B. Larson is the executive director of Kaiser Permanente Washington Health Research Institute, where he leads research on healthy aging, including the Adult Changes in Thought (ACT) study.

Physical Activity Reduces Mortality Risk

Today we are talking about how physical activity reduces your mortality risk.

Being diagnosed with Rheumatoid Arthritis at age 19, then losing my mother, father, and brother to auto-immune diseases, I know firsthand the importance of exercising for health and overall quality of life. I always tell people having rheumatoid arthritis makes me a better person because every day I am able to work out is a gift. This was my passion in starting Bodies By Cindy in 2008 and continuing my education in my 40s to now help patients around the world.

People who engage in sufficient aerobic activity are 29 percent less likely to die from disease.

What is the definition of physical activity?

Physical activity refers to all movement including during leisure time, for transport to get to and from places, or as part of a person’s work. Both moderate- and vigorous-intensity physical activity improves health.

Popular ways to be active include walking, cycling, sports, active recreation, and play, and can be done at any level of skill and for enjoyment by everybody.

Regular physical activity is proven to help prevent and manage diseases such as heart disease, stroke, diabetes, and several cancers. It also helps prevent hypertension, maintain healthy body weight and can improve mental health, quality of life and well-being.

How much physical activity is necessary to decrease our mortality rate? Adults aged 18–64 years

should do at least 150–300 minutes of moderate-intensity aerobic physical activity;

These benefits also apply to people with chronic disease, as long as they’re exercising safely — which sometimes means talking to their physician first.

“A scientific report I reviewed shows that the people who stand to benefit the most from exercise are the people who need it the most,” And that would include people with chronic diseases and conditions.

However, despite the evidence, very few Americans meet these guidelines.

Regular exercise is one of the best things you can do for your health.

In fact, you’ll begin to see and feel the benefits consistent physical activity can have on your body and well-being quickly.

However, working exercise into your routine takes a lot of determination, and sticking to it in the long term requires discipline.

Even yoga can be both aerobic and muscle strengthening, not to mention increase flexibility, balance, and coordination.

Let’s review the health benefits of exercising

Immediate benefits are on brain health.

Regular physical activity can help keep your thinking, learning, and judgment skills sharp as you age.

Weight Management

Both eating patterns and physical activity routines play a critical role in weight management.

Reduce Your Health Risk-

Regular physical activity can also lower your blood pressure and improve your cholesterol levels.

Regular physical activity can reduce your risk of developing type 2 diabetes and metabolic syndrome.

Being physically active also lowers your risk for developing several common cancers.

Strengthen Your Bones and Muscles

As you age, it’s important to protect your bones, joints, and muscles – they support your body and help you move.

As you can see Exercise offers a number of health benefits, from boosting your mood to lowering your blood pressure to giving you a chance to socialize with your friends for a better quality of life.

Tune into the Health Buzz podcast on Apple where I'm your host and we will dive deeper into the benefits of exercising.

If you have any questions or you are ready to get started contact my office at 251-949-2220 or visit my website at www.lifewellnessforever.com

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