When we think about health, we often focus on the most well-known recommendations, such as exercising regularly, drinking water and eating healthy foods. However, some simple and often overlooked habits can have a big impact on our physical and mental health. Here are 10 habits that you may not know about, but that can have significant benefits for your well-being.
1. Regular exposure to natural light
Benefits: Natural light, especially during the early morning hours, is essential for adjusting the circadian rhythm, the body’s natural sleep-wake cycle. Exposure to sunlight helps regulate the production of melatonin, the hormone that controls sleep, improving the quality of nighttime rest. In addition, natural light promotes the production of vitamin D, essential for bone health and immunity. Being outdoors can also improve mood and reduce symptoms of depression.
Tip: Whenever possible, spend a few minutes outside in the morning, even if it’s just for a brisk walk or sipping coffee on the porch.
2. Deep, mindful breathing
Benefits: Deep breathing activates the parasympathetic nervous system, which is responsible for the feeling of relaxation in the body. By practicing deep, mindful breathing, you reduce levels of cortisol (the stress hormone), improve blood circulation, and increase oxygen flow to the brain. In addition, controlled breathing can help improve focus and mental clarity.
Tip: Try setting aside a few minutes each day for a deep breathing practice, breathing in through your nose and exhaling slowly through your mouth.
3. Take cold showers
Benefits: Cold showers are associated with a number of health benefits. Cryotherapy, which is exposing the body to cold temperatures, can improve blood circulation, boost immunity, and speed muscle recovery. In addition, cold showers help release endorphins, the happiness hormones, promoting greater energy and stress relief.
Tip: If a full cold shower seems uncomfortable, start alternating between warm and cold water, or just end the shower with a few seconds of cold water.
4. Laugh often
Benefits: Laughter is one of the simplest and most enjoyable ways to improve your health. It releases endorphins and dopamine, which reduce stress levels and promote a sense of well-being. Laughter also improves immune function, reducing the risk of disease. Science shows that it can even improve heart health by relaxing blood vessels and increasing blood flow.
Tip: Watch a funny movie or spend time with friends who always make you laugh. The important thing is to cultivate laughter in your routine.
5. Walking barefoot (Grounding or Earthing)
Benefits: Walking barefoot on natural surfaces, such as grass, sand or earth, has been shown to have several benefits. This direct contact with the ground helps to balance the body’s electrical charges, which can reduce inflammation and improve sleep quality. Studies also indicate that earthing can speed up muscle recovery and promote relaxation.
Tip: Whenever possible, spend a few minutes each day walking barefoot in a park, beach or garden.
6. Writing a journal
Benefits: Keeping a journal is a powerful way to manage stress and improve mental health. By putting your thoughts and feelings on paper, you reduce anxiety, organize your emotions and develop greater self-awareness. Studies show that writing about traumatic or difficult events can help with emotional healing and even strengthen the immune system.
Tip: Don’t worry about grammar or writing style. The important thing is to express your thoughts and feelings honestly.
7. Eat slowly and chew well
Benefits: Eating slowly and chewing your food properly improves digestion, as it allows digestive enzymes to work more effectively. In addition, eating slowly helps increase the feeling of fullness, which can prevent overeating and, consequently, help with weight control. Eating mindfully also promotes a greater appreciation of food and improves your relationship with food.
Tip: Put your fork down between bites and pay attention to the flavors and textures of your food.
8. Disconnect from technology before bed
Benefits: Exposure to blue light emitted by screens of electronic devices such as smartphones and laptops can interfere with the production of melatonin, impairing sleep. Disconnecting from technology at least 1 hour before bed can significantly improve the quality of your sleep and help