10 Healthy Habits That Can Improve the Quality of Every Day

A routine built from good habits is a solid foundation we can rely on to face everyday challenges and take care of our health and energy. 

What healthy activities can we start including in our daily routine today, and even turn into habits?  

Start your day with 1-2 glasses of water 

 First on the list is hydration, since it's a key factor in how we perceive the world around us. Often, when we feel sleepy, uncomfortable, or simply not in a good mood, it can be due to dehydration. A good habit is to signal to your body as soon as you wake up that it's time to start the day by drinking 1-2 glasses of water. This kickstarts metabolic processes, helps cleanse the body of toxins, and reduces the acidity of gastric juices.  

Pay attention to your sleep 

 One of the most important factors for longevity and a healthy lifestyle is quality nighttime sleep. When we learn to give ourselves the hours we need, we not only become more productive during the day, but we also help maintain a good appearance and feel more energized in the long run.  

Enjoy the sun in the morning 

What could be more pleasant than enjoying the sunshine right after we wake up? Natural sunlight controls and resets our circadian rhythm – the one that governs all the natural processes in our body. As the seasons change, the day-night ratio shifts, and it's our circadian rhythms that are responsible for helping us feel good during these transitional months. Sunlight helps our biological clock adapt, making it easier for us to wake up and fall asleep.  

Choose the stairs over the escalator 

It's much more convenient to ride the escalator, isn't it? But the easier way isn't always the healthier choice. Though it may seem like a small effort, taking the stairs is a “step” toward more movement throughout the day. It supports aerobic capacity, tones the glutes, and can improve “good cholesterol” levels in the blood. And why not fit in a quick workout on the way to work?  

Start your day earlier 

Sometimes a whole day isn't enough to get through our tasks, let alone leave room for personal time. A good trick is to give ourselves some time in the morning, before stepping into the rush of our daily schedule. This way, we not only gain more time, but we also give ourselves the attention we deserve, without the usual hurry.  

A study by JAMA Psychiatry followed nearly 840,000 Europeans, tracking the effects of waking up earlier. It turns out that people who typically go to bed and wake up an hour earlier than everyone else have about a 23% lower risk of developing depression. Of course, this doesn't mean depriving ourselves of sleep, since, as mentioned, it's essential for our health. It's important to get the rest hours we need, but even 30 minutes earlier can work wonders.  

Start every main meal with a salad 

French biochemist and author of the bestseller “Glucose Revolution,” Jessie Inchauspé, explains in her book the importance of the order in which we eat our food. According to her research, fiber consumed at the start of a meal creates a “protective net” in our stomach. This prevents glucose molecules from other foods from breaking down too quickly, which helps regulate blood sugar levels and speeds up our metabolism. Vegetables are high in fiber, so it's a good practice to start with a salad before the main course. 

Replace your bra periodically 

This is something that's often overlooked, but it actually matters a great deal for health. Experts note that a bra typically starts losing its shape after about 180 wears (roughly 6 months) and should be replaced after this “warranty period.” Changes in the fabric's structure depend on various factors – machine washing, stretching, and worn-out elastic.  

Of course, this is entirely a personal matter and every woman decides for herself when to take this step, but there are a few key signs that indicate wear. Wearing an old, worn-out bra can cause bust discomfort, poor posture, and consequently back tension and lower back discomfort.  

Plan and get organized 

Building good organization into your daily life usually brings a sense of security and calm, reduces stress, and boosts efficiency. There are several ways to plan your tasks – keeping a journal, entering things into your phone's calendar, or the traditional method of notes on paper. All of these are “visual aids” that give your day a good structure. 

Spend more time with positive people 

Simple as it may sound, surrounding yourself with positive people can really help clear your mind and lift your spirits during a busy day. We can always learn something new by sharing a problem with someone. Talking with good friends, family, or cheerful colleagues gives us a new, different perspective on what's going on.  

Take care of your collagen

Collagen in our body helps maintain the skin's elasticity and hydration, strengthens nails and hair follicles, and supports healthy joints and muscles. For collagen to be synthesized effectively in our body, we need to support it every day.  

It's no secret how many benefits an active lifestyle brings. Regular exercise keeps us fit, supports the body's natural processes, and fills us with even more energy. Meditation gives us the chance to turn inward toward calm and reduce stress, which is one of the main “enemies” of collagen. Others include smoking, direct sun exposure, excessive sugar consumption, and stressful situations.