7 Morning Habits that can Save Your Life!

Getting healthy shouldn’t be a daily struggle but a way of life.  Here are 7 surefire steps you can invest in that will guarantee greater health and might even save your life.

1.       Floss your teeth.  The obvious reason for flossing your teeth is for cosmetic enhancement because your smile is often the first thing people will notice.  But flossing is also a major tool in combating gingivitis, inflammation of the gums, and periodontal disease.  Flossing strengthens your gums which lowers your risk of tooth loss.  Additionally, research reveals that flossing your teeth gives other benefits like lowering your risk of disease including cardiovascular disease which tops the list for the leading causes of death in the U.S. 

2.       Pack a Lunch.  Packing a lunch helps you say no to fast food which can be supersized portions of fattening garbage.  You can trim your waist while you trim your budget.  Make sure you include a variety of foods that include:  a good source of carbohydrates, lean protein, fruits and vegetables.  Stay away from processed foods like premade lunches, deli meat or potato chips.  This might take some time getting used to actually choosing healthy foods when you start but it won’t take long until it becomes a habit.  Remember, no one will invest in your body like you will.  Be selective in what you decide you want to put in it today, don’t leave it to chance.  It is like a savings account, you’re investing in the future.  You may not see an immediate return on investment today, but you will quickly realize a better quality of life.

3.       Take a multi-vitamin.  The older you get, the more important this one becomes.  While most people could theoretically get all the nutrition from the food they ingest, chances are they aren’t.  Especially if you are on a special diet like a vegetarian or a low-glycemic diet, or even if you are a perpetual dieter.  Partnering good nutrition with a great multi-vitamin is the ideal scenario.  Substituting a vitamin for food is never a good idea because the absorption rate of vitamins and supplements is substantially lower than the real thing.   Ask your doctor for a recommendation.  He can help you choose the right vitamin for you and can make suggestions as to what other supplements you may need.

4.       Don’t forget the sunscreen.  No matter what color skin you have, sunscreen is always a good idea.  Tans are in, but even tanning beds can cause considerable damage to the largest organ we own, our skin.  We know that the sun offers vitamin D which is essential to the body but you don’t need a lot of time in the sun to get this.  The fairer the skin, the more vulnerable you are to harmful rays.  Hats and shirts offer some protection but regular application of sunscreen has lifelong advantages.  Not only does it preserve skin and delay premature aging, but it can also help lower the risk of skin cancer.  Look for sunscreens that are skin-friendly as well as environmentally safe.  Checkout websites like EWG.com that gives suggestions and up-to-date facts on sunscreen products. 

5.       Avoid morning stress by getting organized.  This seems to be the hardest task for most people. Here are a few suggestions:  Before you go to bed give yourself 15 minutes of prep time to get ready for the next day.  Organize your clothes, pack what you can for lunch, and set your morning alarm 15- 30 minutes earlier than the time you really want to be up.  For many this is an impossible request as their bedtime routine robs them of this option.  So your first plan of action is to get organized the night before.  Starting the day wildly running about trying to get ready not only offsets the entire day, but usually ends the day like it started, in chaos. 

6.       Turn on the radio. – Recent studies show that music can uplift your mood and even enhance the quality of your life.  Start your day out right by tuning into the radio or putting on your favorite CD.  Make sure that the music is uplifting and not mellow or sad.  You want the music to help get you in the proper frame of mind for the rest of your day.  Research also shows that music has healing properties.  Music therapy has been around for centuries to help aid in the healing process and restore the body to its level of normalcy in a natural manner.  Listening to music has been known to reduce anxiety and stress, and improve one’s level of attention and learning.  Emily Lewis, a graduate student at the California Institute of Integral Studies who studies sound and healing, finds that music can even work on the cellular level and increase the longevity of your life.  Now that’s something to sing about!

7.       Arm yourself.  Before you leave your house make sure you throw a banana in your purse or an apple in your briefcase.  Why?  Because the chances of sabotaging your commitment to good health get pretty high the minute you get to work.  Donuts in the office kitchen or someone’s birthday cake may be there to greet you when you walk in the door to start the day.  Why not counter that temptation by reaching for your “secret weapon” that you packed away for such a time as this?  Also, studies have shown that eating fruit alone or on an empty stomach allows for greater nutritional absorption than when eaten with other food.  Nut or seeds are also a great stash to have handy.  Limit the amount of dried fruits you consume as these can be fattening and do not contain the level of nutrients as fresh fruit does.

Sources:

El Fadl KA, Ragy N, El Batran M, Kassem N, Nasry SA, Khalifa R, Sedrak H, Isenovic ER. (2011 Jan) Periodontitis and cardiovascular disease: Floss and reduce a potential risk factor for CVD.

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Zelman, K. (nd). Cheap and Healthy Brown-Bag Lunch Ideas (for Grownups). WebMD. Taken from http://www.webmd.com/food-recipes/features/cheap-and-healthy-brown-bag-lunch-ideas-for-grownups

Tovar-Sánchez A, Sánchez-Quiles D, Basterretxea G, Benedé JL, Chisvert A, et al. (2013) Sunscreen Products as Emerging Pollutants to Coastal Waters. PLoS ONE 8(6): e65451. doi:10.1371/journal.pone.0065451.  Taken from: http://www.ewg.org/2013sunscreen/best-sunscreens/best-beach-sport-sunscreens/

Boothby, S., (May 17, 2013). How Music Affects Our Moods. HealthlineNews

Taken from: http://www.healthline.com/health-news/mental-listening-to-music-lifts-or-reinforces-mood-051713

Leche, E., (May 30, 2012). The Major Rule for Eating Fruit. MindBodyGreen.  Taken from: http://www.mindbodygreen.com/0-4970/The-Major-Rule-for-Eating-Fruit.html