10 SIMPLE HEALTHY LIVING TIPS THAT YOU CAN START TODAY!

Drink a Room Temp Glass of Water when you Wake up

Drinking enough water each day is crucial for many reasons: to regulate body temperature, keep joints lubricated, prevent infections, deliver nutrients to cells, and keep organs functioning properly. Being well-hydrated also improves sleep quality, cognition, and mood.

Water also helps metabolize and transport the essential carbohydrates and proteins that you consume every day. Providing your body with water in the morning will help get your metabolism going for the day. While all water keeps the digestion process going, room temperature or warm water tackles and dissolves heavy foods that your body will have a harder time processing.

I like to add 1-2 drops of doTERRA Lemon CPTG Essential oil to my water for it’s ability to gently detox the liver and kidneys.

Take the Stairs!

Taking the stairs adds extra steps and activity to your day. This extra activity helps to lubricate joints, support bone health and maintain healthy muscles. 

The next time you go to the mall, take the stairs instead of the elevator. If you work in a multi-level office building, opt for the stairs. The next time you stay at a hotel, use the stairs (after you unload your luggage!).

Working stairs into your day is a super simple and highly effective way to combat a sedentary lifestyle. If you sit behind a computer all day, like I do, you know what I’m talking about!

Switch to Non-Toxic Cleaning Products

Synthetic chemicals are in nearly everything we touch and consume these days. Sadly, many of those chemicals can be potentially harmful and a number of experts are anxious about possible long-term health effects of our everyday exposure. Of the more than 40,000 chemicals used in consumer products in the US, according to the Environmental Protection Agency, less than 1% have been rigorously tested for human safety.

Sure, synthetics are used because they are cheaper than natural products, and who doesn’t love a good bargain. But at the expense of your health and the health of your loved ones? I don’t think so. 

Some of the benefits of Natural Cleaners are:

• Safe for children and pets
• Help clean and purify the air
• Cheaper
• Safe for the Environment
• Free of potentially poisonous and harmful synthetics

My go to cleaner is doTERRA On Guard which has Wild Orange, Clove, Cinnamon, Eucalyptus, and Rosemary CPTG Certified Pure Therapeutic Grade® essential oils. This powerful essential oil blend is combined with plant-based derivatives that provide a non-toxic and biodegradable way to clean and eliminate odors, so it is safe for loved ones as well as the environment. The multi-purpose capabilities of doTERRA On Guard Cleaner Concentrate make it perfect to expertly clean hard surfaces in the kitchen, bathroom, or any room, leaving behind a clean and invigorating scent.

Stand Up Every 30 Minutes while Working

Recent studies have shown a link between sitting in a chair all day and cancer rates. “It’s just one more reason to “get up and walk,” said Dr. Jay Brooks, chairman of hematology/oncology at Ochsner Health System in Baton Rouge “The message here is like everything in your life. People need to recognize that the things you do every day have consequences. And if you’re in a job that does require sitting, that’s fine, but any time you can expend energy is good. That’s the key.”

Researchers have found that adults in the United States spend more than 12 hours per day sitting down, and the more time spent sitting, the greater their risk of premature death from all causes. This is highly disturbing news. But don’t worry, if you have a sedentary job, like I do, there is something that you can do!

At a minimum, stand up and move every 30 minutes. You can stretch, walk around the room or take a bathroom break.

Get Enough Sleep

Sleep plays an essential role in good health and well-being during the course of your life. Getting enough quality sleep can help protect your mental health, physical health and quality of life.

During sleep, your body is working to support healthy brain function and maintain your physical health. Your body works to repair muscle, organs, and other cells. Chemicals that strengthen your immune system start to circulate in your blood. You spend about a fifth of your night’s sleep in deep sleep when you’re young and healthy — more if you haven’t slept enough. The older you get, the less time you spend in deep sleep.

During REM sleep, scientists believe that your brain clears out information that it doesn’t need– think emptying the trash bin on your PC– deleting the trash helps our brains function better, improving problem solving, fact recall and task completion. 

Ongoing sleep deficiency can raise your risk for some chronic health problems. It also can affect how well you think, react, work, learn, and get along with others. 

You should aim to get 7-8 hours of sleep every night. Getting on a sleep schedule with roughly the same bedtime and wake time is also beneficial.

Eat the Rainbow

 ‘Eating a rainbow’ each day means more than just getting enough fruit and vegetables – it’s about eating a wide variety of foods so your body gets all the essential nutrients it needs. The following color guide of fruits and vegetables shows more about the unique health benefits of each colour group.

Red – lycopene, anthocyanin

Benefits: disease prevention, heart health, urinary health, eye health

Best sources: tomatoes, beets, watermelon, strawberries, raspberries

Orange/yellow – Beta carotene

Benefits: healthy skin, eyes, immune system

Best sources: sweet potato, carrots, butternut squash, cantaloupe, sweet red/orange/yellow peppers

Green – lutein and indoles

Benefits: lower risk of some cancers, improves eye health

Best sources: kale, spinach, broccoli, Brussels sprouts

Purple/blue – anthocyanins, flavonoids

Benefits: improves cognitive function, immune and bone health, urinary health

Best sources: purple cabbage, eggplant, blueberries, concord grapes, blackberries

White – allyl sulfides

Benefits: supports immune, lymph, and heart health

Best sources: garlic, cauliflower, onions

Use a Fitness Tracker

I never had much interest in having a fitness tracker until my friend gave me hers when she upgraded. I started wearing it and within days, I was addicted. How many steps did I get? How long did I sleep last night? How many times was I restless? Questions I didn’t even know that I had were suddenly taking over my thoughts. A fitness tracker is a great way to track your health goals and your progress. It’s also fun to do challenges with friends; even when you live hundreds of miles apart. The following is a list of things that many new fitness trackers can do:

• Track your location
• Heart Rate
• Blood Pressure
• Calorie logging and burning
• Body Composition
• Multiple Exercises on one Gadget
• Sleep

Shop around to find a tracker that is right for you. There are basic pedometers that just track steps and fancy watches that do all sorts of things. There is something for every budget.

Surround Yourself with Positive People

You’re the average of the 5 people you spend the most time with, so surround yourself with positive people. Mindset is contagious and a happy person is a healthier person. When you spend time with positive people, your outlook will start to change as well. 

Positive people:

• Influence you in a good way
• Encourage you
• Motivate you
• Help make your life happier

Practice Good Dental Hygiene

Good dental hygiene makes you feel better and it is linked to better health. You should brush your teeth twice a day and floss after each meal if possible. On Guard All Natural toothpaste by doTERRA is a family favorite! The new formula tastes like cinnamon and peppermint. Totally refreshing! It’s also a whitening toothpaste, so it’s a win win. It is so popular, it is currently unavailable. When it is back in stock, I will provide the link.

There are a multitude of benefits to practicing good dental hygiene including:

• Reduce the chance of tooth decay
• Reduce tooth sensitivity
• Reduce the likelihood of cavities, and the resulting fillings
• Fresher breath
• Reduced chance of root canals and oral surgery
• Better gum health
• Lowered risk of cancer
• Lowered risk of stroke
• Lowered risk of heart disease and heart attack
• Healthier pregnancy and stronger fertility
• Lower risk of Type 2 Diabetes
• Lower risk of developing Alzheimer’s disease

Read: How to Attain Healthier Gums and Teeth: Path To Better Oral Hygiene. 

Smile!

It has been scientifically proven that smiling when you are upset will change your attitude, helping to make you feel happier. 

Smiling not only offers a mood boost but helps our bodies release cortisol and endorphins that provide numerous health benefits, including:

• Reduced blood pressure.
• Increased endurance.
• Reduced pain.
• Reduced stress.
• Strengthened immune system.