Simple, and easy habits, if adopted , can promote physical and mental health greatly. Below is a list of some of these simple actions for you to consider :

Have Breakfast

Breakfast jump-starts your metabolism and decreases your craving for food later. Studies show that adults who eats healthy breakfast perform better at work and students who take a morning meal score higher. You may keep it something light but don’t skip it.

Plan Meals

Develop the habit of planning your meals. Set some time aside and put down your goals and needs. You may want to lose weight or cut back on sugar, fatty foods or carbohydrates, or add protein and vitamins. Planning keep you in control and you know what are you eating and when.

Drink a lot of Water

Drinking a plenty of water brings a lot of benefits. It keeps you hydrated and helps you lose weight. Plain water is far better than sugary drinks, keeping you away from obesity and diabetes. Aim for a cup of water every 2 hours, increasing if you did some hard activity.

Exercise Break

From time to time, try to get up and move instead of grabbing another cup of coffee. Do lunges and stretches. Thirty minutes of walking 5 times per week may improve your mood and keep the blues away.

Get Offline

Allocate some time to go offline. This will give you a lot of free time and protect you from the effects of blue light on your nervous system. Go for a walk, read some book, or help some one in some task.

Learn New Things

learning new skills stimulates your brain and keeps it healthy. Sign up for an online class, or a writing workshop. Or you might as well start learning a new language. The more you do mental work the more you protect yourself from cognitive decline of aging or even the effects of Alzheimer’s disease.

Stop Smoking

If you smoke, quit. Just as simple as that. Quit. This is a grand move towards health and well-being. The earlier you quit the easier you make it for your body to heal and repair itself. As soon as twenty minutes after the last cigarette, heart rate and blood pressure go down. Don’t wait or postpone, it is just about time.

Get Good Sleep

Good quality sleep is necessary for better health. Good sleep at night keeps your mood good, your memory sharp and your focus optimal. Sleep is also essential for new learning since it is needed to consolidate memory and build its long-term store. sleep also on the long run reduces the risk for cardiovascular diseases , and helps ward off obesity. You have to aim for seven to nine hours at night. It is better be done on schedule, waking up and dosing off at the same time every day.

Muscles Training

Do strength-training workouts like push ups, weight lifting or lunges at least twice a week. This will keep your body lean, muscles strong, and will burn your calories. It will also benefits your heart, and strengthen your bones.

Go Out

Go outdoors; a few minutes in the sunshine helps your body makes vitamin D, which is good for the bones, the heart, and the mood. Going outside increases your step counts moving your body instead of staying still in front of the TV or the laptop. Favor the natural scenes over crowded streets. Walking in green areas makes you calmer than walking in populated places.

Mindfulness

Mindfulness can be as simple as stopping to smell the flowers. Research affirms that mindfulness relieves stress, ameliorates pain, and improves mood and well-being. Regular meditation leads to changes in the nervous system, influencing emotions, learning and memory. Anything you do it mindfully is good for your brain and mental health, even washing the dishes.

The Following audio is called 9-minute Loving kindness meditation. It is made available by UCLA health website :