To feel happy and at ease in your body, it is not about upending your life, but simply adding some habits that promote your well-being. Small daily rituals can greatly improve your well-being and promote overall happiness. Here are 7 good habits to adopt to live a healthier and happier life!
1. Learn to breathe
We breathe, yes, but not correctly, and this has consequences for our posture and our health. Several times a day, remember to breathe deeply. Breathe in through your nose, hold the air in your lungs for a few seconds, then breathe out, still through your nose. During this breathing exercise, similar to a cardiac coherence exercise to relieve stress, focus on your heart by trying to feel its beating. Performed several times a day, such a ritual relaxes the body, recovers energy, and promotes creativity.
2. Take a walk regularly
Exercising is not about climbing Mount Everest; it’s about getting your body moving slowly but surely! Innate and practicable every day, walking is a universal activity. It improves general physical condition, erases fatigue, tones the body and helps it to regenerate. It also has a beneficial impact on our mind. Practiced at a good pace, it is beneficial regardless of age.
You should do at least one hour of walking per week. You can also invest in a pedometer or install an app on your phone. Playful and practical, this small instrument, which counts the number of steps according to the jolts, allows you to better assess your walking effort and to set goals. You should walk about 10 thousand steps per day. As a reference, a sedentary worker or a college student walks three to five thousand steps per day. In the opinion of scientists, this is the minimum number of steps per day to maintain good health.
3. Take a Scottish shower
Practiced according to the rules, the Scottish shower allows you to recharge your batteries and revitalize yourself at a low cost; it is also a good preventative habit if you have heavy legs.
The Scottish Shower involves taking a cold shower, starting with lukewarm water, and then alternating between cold and warm. A Scottish shower helps, under the action of the alternating temperatures, to stimulate blood circulation. At first, the vessels dilate under the influence of hot water. Then, under the action of cold water, they automatically retract reflexively.
This activates blood circulation which has many positive effects for health and well-being:
- Scottish showers have been shown to stimulate the immune system:
- Good blood circulation allows the body to optimally moisturize the nasal and pharyngeal cavities and provide them with immune cells – this makes it harder for microbes to find their way into the mucous membranes.
- Scottish showers reduce sensitivity to the cold
4. Learn to stretch
When you wake up or during the day, stretching is an easy way to get rid of contractures and calm your mind. As much as a few seconds are enough to fully enjoy the benefits.
When stretching, the body temperature gradually increases by one degree and, through mechanical action, the contraction-relaxation of the muscles will modify the pressure of the blood capillaries and improve blood circulation, and thereby flush out toxins.
A body that is often stretched loosens and unfolds with fluidity. It is also better equipped to cope with stress, and this for a simple reason: each movement requires at the same time two antagonistic muscles, that is to say opposed: one contracts while the other relaxes. But when you are stressed, both muscles tense up, which blocks joint mobility and causes pain.
5. Give yourself a massage
Massage is a good way to reconnect with your bodily sensations and energize the body. If we do not always have the opportunity to have someone massage us, many self-massage exercises exist. There also many self-massage machines that you can get at a reasonable price. Indulge yourself and feel better.
Performing a self-massage regularly helps to stay fit and healthy. It can help you overcome daily stress, but also muscle tension, joint pain, or headaches.
Self-massage also helps improve blood circulation and the elimination of toxins. You can choose from different types of massages: energizing massage or relaxing massage.
The energizing massage is directly inspired by traditional Chinese medicine. A massage like this will allow you to start the day on the right foot and take away the feeling of morning fatigue. This massage is mainly performed on the face, scalp, neck, and shoulders. Start by massaging your face, moving up towards the head, then work your way down to the back of the neck and onto the shoulders.
The relaxing self-massage is ideal after a hard day’s work. It helps to eliminate the tensions accumulated throughout the day. It is inspired by the Californian massage and helps relieve physical aches and pains by getting rid of muscle knots. This type of self-massage is performed on the arms and legs, with or without massage oil.
6. Take care of your back
The condition of our back, which is the keystone of your posture, says a lot about your physical condition. Consider relaxing your regularly if you are stiff from stress, or from sitting too long. In the morning when you wake up or in the evening just before going to bed, do this exercise: lie down on a mat; hug your knees and tuck your chin in while breathing deeply; gently rock yourself from side to side, then back and forth. This movement should never be painful. If you feel pain doing it, it is important to see your doctor.
7. Boost your blood circulation
Because good blood flow is the key to optimal cell nutrition, it is important to take care of its circulation. By first adopting a diet that emphasizes quality fruits, vegetables, and vegetable oils. But also, by incorporating some ingredients into your diet such as garlic, seaweed, and soy. Garlic, in particular, is known for its regulating effect on cardiac activity. Arterial and venous circulation is also improved with garlic consumption, especially in the legs, which helps to gently fight against varicose veins. You can also drink some red wine, which has been shown to thin blood circulation.
Marquis was born in Paris, France and emigrated to United States at the early age of 5. He gained a medical degree from the University of Michigan and has worked as a dermatologist for over 10 years. He covers a wide-range of health related subjects for the Scientific Origin.