Healthy Habits – Week 5: Skip Alcohol

red-wine-2443699_1920I love my glass of wine in the evening after a long, often exhausting but hopefully successful day. I really do. However I will cut back on it and skip any alcohol on workdays.

There is a lot of debate as to whether a single glass of wine in the evening is helping or harming your health. As with any nutrition advice, the science data and recommendations change about twice a year.

What I do think it does, is to negatively impact the quality of your sleep. Moderate amounts of alcohol help us to fall asleep, but they don’t really lead to a good and deep sleep throughout the night.

More than a glass is bad for your health and brain anyway, there is little debate on that.

Skip the evening drink for better sleep and better health.

Limit drinking alcohol to one glass of wine on Fridays and Saturdays only. As tempting as drinks might be after a long day, go for green tea instead. Sleep better, be sharper the next day.

Healthy Habits – Week 4: Go to Bed Early

sleep-1209288_1920Feeling tired and low in energy? How long did you sleep last night? How long the nights before?

There was a time when we bragged about how little sleep we need and how little time we can afford for it because we are so busy.

We are past that. Science has proven that good and consistent sleep is critical for physical and mental health. Not having time to sleep is more a sign of bad prioritization than anything else (ok, if you have a newborn you get a pass on this rule).

Find a routine to go to bed the same time every single day. Get up in the morning the same time every day. Find out how many hours of sleep you need per night and then plan your day around that. Make it a habit.

Go to bed early. Get up early the next morning. Establish a routine around the times when you go to bed and wake up and then stick to it.

Energized days are better days. You will get more done which will give you more opportunity to establish free times.

On the flip side, if you don’t sleep enough, you will have low energy throughout the day. Coffee cannot truly fix that. Your mind will be slow. You will be cranky and have short fuses. In one word, your day will not be effective and you will need more time to get things done. That will cut in your remaining regeneration and sleep time – you see the vicious cycle.

You should also avoid things that get you too excited: blue lights trigger awakeness, TV gets you excited and aroused, computer games are designed to trigger your excitement and attention, checking your email one last time will almost certainly make you think about work the whole night.

Get a good (maybe slightly boring) book to read and put it away the same time every night.

For most people 8 hours sleep a night is the right duration. It seems to work for me. Find out how much sleep makes you most effective.

Lets us know how it works for you in the comments.

Healthy Habits – Week 3: Don’t Waste Time in the Morning

media-998990_1920Don’t start your day on the wrong foot. Stop procrastinating before tackling the day ahead. Get up and get into the right mode.

When we have a slow start we often get frustrated with ourselves which sends us off into a downward spiral for the rest of the day.

On the other hand, on days where we have an early and successful running start, we usually carry over that energy through the day. On those evenings we tend to look back at successful and fulfilled days.

Don’t waste time in the morning. There are many ways to waste time in the morning – Facebook, news, gossip, snoozing the alarm clock. None of them is helpful. Before you snooze the alarm, rather sleep longer. Instead of wasting time on Facebook, get started with your day, end earlier and have some time left for your family.

The same applies in the evening. Rather than dozing off in front of the TV, rather spend time with your family, read a good book or just go to bed.

The same applies to games. When did you ever truly feel better after having spend 30 mins with a video game?

Don’t waste time in the morning. Sleep or get up but don’t procrastinate in bed or on the sofa.

Ditch Facebook, news and games. Rather do some Tai Chi, exercise or just a quiet reflection of the day to come.

Get up and get going!

Lets us know how it works for you in the comments.

Healthy Habits – Week 2: A Strong Core for a Confident Life

plank-2054729_1920Aerobics is great. Tai Chi is great. Mindfulness is great. We love practicing it all regularly. But you also need a strong core and it makes sense to add some focused workout to develop your core strength.

A stronger core will make many activities in daily life easier for you. A stronger core is the root for any force we need to excert. A stronger core will lead to a leaner body.

A stronger core will make you more confident.

More is better, but let’s start short and simple and actually do it every day (you can always do more if you have more time). Let’s do these every day:

  • 10 push-ups
  • 20 sit-ups
  • 30 secs plank

Strengthen your core. Then take it from there.

Lets us know how it works for you in the comments.

Healthy Habits – Week 1: Stay Hydrated

bottle-2032980_1920Want to join us adding one healthy habit to our routines every week in 2019? We don’t have a plan yet but will just add as we’re going. Be flexible, go with the flow.

Our habits will be a collection of healthy habits (e.g. sleep 8 hours a day), mindful focus (e.g. 10 mins meditation every day) and some productivity hacks (e.g. read a book instead of Facebook). We might also focus on dropping a few bad habits (e.g. no alcohol on weekdays).

Let’s start building up bottom to top. In Chinese medicine earth and water are first, then fire and air.

Drink lots of water, stay hydrated. Keep your energy at high levels with the right fuel. Stave off colds.

It is recommended to drink between half an ounce and an ounce of water for each pound you weigh, every day. Food and other fluids contribute to the daily total. How about we shoot for 3 bottles of water a day?

Drink at least 3 bottles of water a day!

Our body consists to 60% of water. If we don’t drink we die. Water is the first step.

Lets us know how it works for you in the comments.