Where do I start?

When we feel that we really want to improve our lifestyle, many times we don't even know where to begin. The first step is to recognize which habits we currently have that are not working. What habits decrease our well-being? Throughout my life, I have implemented different habits that I have personally been able to verify work by providing physical and emotional well-being. From my experience, I can say that two very important habits to start making an adjustment in our lifestyle are nutrition and sleep.

Nutrition is essential for staying healthy; it provides the body with nutrients for proper functioning. A balanced diet helps prevent diseases and maintain a healthy weight. The foods you eat can affect your mood and mental health. A diet rich in nutrients such as omega-3 fatty acids, B vitamins, and antioxidants can help improve your mood, reduce stress and anxiety, and also help you sleep better. Some of these foods are nuts, almonds, blueberries, among others.

Consuming healthy foods can improve concentration, memory, and cognitive function; overall, it also contributes to a longer and higher-quality life, promoting healthy aging. Good nutrition is important in the development of children and adolescents and in pregnant women.

Another KEY habit is sleep, yes! As you read, sleeping well is key to looking and feeling good. During sleep, the body repairs itself. The immune system is strengthened, concentration improves, and decision-making. If you do NOT sleep well, this can influence irritability, anxiety, and depression.

Over the past few years, I have observed the difficulty that many people have in sleeping well. Some strategies to improve our sleep quality include meditation; meditating for 15 or 20 minutes each day has a great impact on the brain. It helps reduce stress and anxiety. (You can search for guided meditation on YouTube).

• Try to expose yourself to sunlight as soon as you wake up to regulate your circadian rhythm, which is responsible for balancing rest and the changes that the body experiences during the day mainly affected by light and darkness. If you wake up before the sun rises, turn on the lights in your house.

• Exercise, in addition to being beneficial for sleep quality, boosts your mood and strengthens you.

• Try to eat 3 hours before bedtime, and if possible, natural foods.

• Decrease the consumption of energy drinks, caffeine, and nicotine; they are central nervous system stimulants and directly affect sleep quality.
  

Try to do relaxing activities before bed, listen to music, meditate, practice abdominal breathing in 4 counts. 4 seconds inhale, 4 seconds hold, 4 seconds exhale. And you, what habits do you practice that contribute to your well-being today?