Everyday habits have a greater impact on our health than we might realise. From the food we eat to how much we exercise or even how many steps we take each day.
We often come across people who seem to have endless energy, while others appear tired and drained throughout the day. What makes the difference?
As we mark World Diabetes Day on 14 November, it’s a good opportunity to take a closer look at our lifestyle habits, particularly our sugar intake, physical activity, and daily routines. Small changes can develop into healthier habits that help support overall wellbeing and reduce the risk of type 2 diabetes.
What are Five Healthy Habits We Should Learn to Live By?
Plan All Your Meals
Healthy people make an effort to plan what they eat throughout the day, helping them avoid impulsive food choices and unnecessary snacking.
Following a balanced diet that includes fruits, vegetables, proteins, and healthy fats can help provide essential nutrients and support your health.
One important thing to be mindful of is sugar consumption. Frequently consuming foods and drinks high in added sugars can contribute to excess calorie intake and weight gain, which are associated with an increased risk of developing type 2 diabetes.
Moreover, it’s also important to maintain regular eating habits and avoid eating too close to bedtime. Having meals within 2–3 hours of going to bed may increase the likelihood of acid reflux, particularly during the night.
Get Enough Quality Sleep
General recommendations state that most adults need around 7-9 hours of sleep to ensure their bodies and minds get enough time for rest and recovery. There’s a reason you feel grumpy and irritable when you haven’t had enough sleep. Research says that sleep plays a critical role in immune function, memory, metabolism, and learning, just to name a few.
Harmoniq Snooze is designed to support natural rest and promote better sleep quality. It can help you maintain a consistent sleep routine, making it easier to enjoy a restful night’s sleep. Alongside this, try planning your sleep schedule and sticking to it until it becomes a regular habit.
Exercise Regularly
Staying active is what healthy people do best. They take the stairs, they replace driving with walking, and they make time for exercise every day. The trick to staying fit is to set aside 20-30 minutes per day for physical activity and to commit to it.
Choose an activity that you love, be it indoors or outdoors. Find fun ways to move more throughout the day. For example, go for a short walk after meals, taking the stairs instead of the lift, or stretch between work breaks – every bit of movement counts. Plus, movement after meals can reduce post-meal blood glucose fluctuations better than remaining inactive.
Drink Plenty of Water
Staying hydrated is an important part of maintaining a healthy lifestyle. You can find fun ways to stay hydrated, be it carrying a water bottle with an infuser, or replacing high calorie drinks with a myriad of flavoured no-sugar teas so you never get bored. And with HomePure Nova, you can enjoy clean, filtered drinking water any day.
Remember that what you drink is as important as what you eat. Soft drinks, sweetened teas, and artificial juices can add a significant amount of sugar to your daily diet, which can increase your risk of developing type 2 diabetes.
This doesn’t mean you have to give up these drinks entirely. Instead, be mindful of how often you consume them and plan your daily choices.
Manage stress
Finding healthy ways to manage stress can make a positive difference to your overall well-being.
Psychological stress may influence our eating habits and food choices. For example, people experiencing ongoing stress may become less mindful of their food choices or be less physically active.
Explore activities that help you unwind, such as meditation, gentle yoga, or other forms of exercise that can help activate the activate the parasympathetic nervous system. You can also try listening to music, reading a book, or spending time with loved ones. Even taking a few moments for yourself each day can help you relax and recharge.
Building a healthy lifestyle doesn’t happen overnight. It’s about making small changes and turning them into everyday habits. Try these 5 healthy habits, planning what you eat and drink, staying active, and getting enough rest all play a part in supporting your overall wellbeing and help you reduce the risk of developing serious health issues like type 2 diabetes.
This article was originally published on February 2017 and has been updated for relevance.
