10 healthy habits to start daily for a healthier lifestyle

Hello readers, I am Diana Duque, your go-to life coach.

I am a firm believer that small, positive changes in how you live each day, creates a happier, healthier you over time. If you are seeking more energy, less stress, better sleep (as a mum of 3 young boys I am always seeking a good night sleep), a deeper sense of health and wellbeing, try to adopt this healthy habits.

Lets start explaining what healthy habits are?

They are everyday behaviours that positively impact your physical, mental and emotional health, already sounds like a win, win to me.

These habits can help prevent chronic diseases, improve mental and physical health and foster a higher quality of life.

It is vital to have consistency, turns out, our bodies and mind thrive on routines. When we repetitively make choices that nourish us, it strengthens neural pathways in our brain, making it easier to continue these behaviours. Over time what initially have felt like an effort becomes second nature.

10 healthy habits that as a Coach I recommend to my clients

1 Get some exercise

We all know exercise is awesome for health, from fighting obesity to busting energy. But most people struggle to keep up with the daily recommendations. I know first hand, that can be hard to fit exercise into a busy schedule, specially when juggling work, family, school, chores.

Exercise boosts energy and mood. A great place to start is with a walk, regular walking is a simple and effective habit with numerous benefits from physical to mental health. I always feel more relaxed, less stressed after a walk. If you are able to have a nice walk in the nature even better!

2. Choose better foods!

What you put into your body directly impacts your health. A balanced diet ensures you get all the vitamins, minerals and other nutrients for optimal function. A good way to start is adding more plant-based foods to your diet. Fruits and vegetables help maintain healthy cholesterol and blood pressure levels.

I recommend to focus on whole foods: colourful vegetables, lean proteins, whole grains and healthy fats. I also recommend to moderate processed foods, alcohol, sugar and excessive caffeine.

3. Get sufficient sleep

This could be slightly difficult to achieve if you have young children like me, but quality sleep is as important to our health as diet and exercise. Sleep is our body's repair mechanism. It rejuvenates the mind, repairs cells and revitalizes the body's systems. Not to mention how much happier we feel when we've had a good sleep!

We should aim for 7-9 hours of quality sleep. What I do recommend is to create a serene sleeping environment, ideally you want it dark, cool and quiet. I used for many years white noise machines for my children at bedtime, turns out I was sleeping better too, with those relaxing sounds.

4. Stay hydrated

Drink at least 8 cups of water daily, more if you are active or live in a hot climate. If you do not like the taste of plain water, infuse it with natural flavours, like cucumber or lemon (I infuse mine with basil and lemon, really tasty)

5. Socialise with friends and family

Humans thrive on social connection, building and maintaining positive relationships provides a sense of belonging and boost health and longevity.

We should prioritize quality time with family and friends, even better if they could be face-to-face interactions. Engage in regular catch-ups with loved ones. Who knows me knows how important for me is to be with my friends, I recharge myself with good energy when I am with them. I always try to spend much time as possible with them, and we do a "mum's holiday" once a year.

Just having a quick coffee with a friend can light up your day and improve your mood.

6. Adopt a growth mindset

Keeping the brain active and engaged enhances its functionality and can delay cognitive decline. Devoting just 30 minutes each day to reading stimulates your mind, enhances cognitive function and reduce stress levels, another example is engaging in new hobbies. They are enjoyable but also great for stress reduction. Whether you prefer painting, playing a musical instrument, gardening, cooking or whatever hobby you enjoy doing, they provide a healthy outlet for your feelings. As a professional Coach, I do recommend my clients journaling, it is very therapeutic.

7. Spend time in nature ❤️

Nature has an ability to nurture minds and bodies. Spending time outdoors and connecting with nature can improve cognitive function, reduce stress and boost overall mental health.

Get outside as often as you can, whether going for a hike, taking a walk in the park, walking in the beach barefoot (that's my favourite thing to do when I am back in Spain), taking a walk in the park or simple sitting in the garden, immersing yourself in nature is the goal.

8. Take Micro-breaks

Micro-breaks are short, planned pauses, usually lasting no longer than 5 minutes. Taken throughout the day to divert attention from monotonous or demanding tasks.

Incorporating micro-breaks into your daily routine can help alleviate mental fatigue and enhance focus.

Step away from your desk to stretch, look out the window, or breath deeply. By allowing your brain to reset, micro-breaks contribute to greater productivity and less long-term strain on your mental and physical wellbeing.

9. Practice gratitude!

I do practice gratitude everyday! I start my day saying 3 sentences of gratitude, saying 3 things that I am grateful for.

Gratitude is more than a feel-good buzzword. It is a habit that has been shown to improve mental health and overall wellbeing. Setting aside time each day to acknowledge what you are thankful for can shift your focus away from what you feel you lack, towards appreciating what you have. This simple, (but efficient) act can lower stress levels, improve sleep quality and brings positivity into your daily life. I do highly recommend it. In my coaching session, as part of journaling, I tell my clients to write daily 3 things they are grateful for.

I am grateful for:

• My health, and being able to see my children grow.

• Having a loving family.

• My friendships, that listen to me, support me in everything I do and they are there for me

• Having the freedom to do my job from home, and being able to help people improve their lives. Really rewarding!

10. Carve out time for self-care

Making time for yourself contribute to long-term mood elevation, reduced anxiety and better physical health. Self-care is not just about a Spa day or indulging in treats; it is about taking time to do activities that nourishes you both, emotionally and physically.

What you consider to be self-care will be unique to you. It can range from reading a book, exercising, enjoying a cup of tea in silence, following a 10 steps skin routine, or even listening to a podcast.

If you’re thinking about hiring a life coach, feel free to reach out to me.🌟

www.dianaduquelifecoach.com