Are you having backache, shoulder pain and difficulties to walk? Feeling weak and sick all the time? Weighing heavier each time on the scale? Feeling tired and lack of energy yet unable to sleep at night. You knew that you are unhealthy and you are worried about your health. You tried many diets and made many plans and you just cannot keep up with it. You are frustrated and eventually, you just give up.
Don’t be. Our body is the temple of the Holy Spirit. When God entrusted our body to us, He expects us to be a good steward of our body so that we can honor Him with it (1 Corinthians 6:19). God wants us to have vitality and energy and be in good health so that we can glorify Him and enjoy the life that He has for us (3 John 1:2).
If you have run out of ideas to keep up with your health, you may want to embrace these 7 simple small lifestyle changes that can reward you with long-term health benefits.
1. Don’t skip breakfast.
There is an old saying, breakfast like a king, lunch like a prince and dinner like a beggar. Breakfast is the most important meal of the day. After 8 to 12 hours of fasting, your body needs to replenish its glucose levels. Glucose is important for our brain function and energy for our physical activity throughout the day. If you skip breakfast, you most probably feeling tired, sleepy, having difficulties to concentrate and unproductive.
If you are not a breakfast fan, you can start with an easy prep breakfast that packs with nutrition. It is overnight oats. You can prepare it the night before. Just soak with room temperature water or milk to 3 tablespoons of rolled oats. When you wake up, the breakfast is ready and you will never skip breakfast anymore. Overnight oats can reduce obesity, high blood pressure, heart disease and diabetes.
2. Lemon water to the rescue.
Lemon water is incredible and it is truly God’s gift to us. It has power to rejuvenate your skin, heals your body, improves your digestive system, detoxification, helps to lose weight, a great source of vitamin C and help prevent cancer. It will help to boost your energy levels, reduce stress levels and improve moods. With just one cup a day you can have all these benefits. It is truly worth it to include it in your daily life.
You can prepare the lemon water by adding warm water to half a lemon juice. The recommendation is having the lemon water first thing in the morning but if you don’t like it, you can have it in the evening after dinner which will help you to sleep better at night. You can also have it throughout the day if you like.
3. 10 minutes exercise daily.
If you have sedentary lifestyle or exercise is not your priority or you are too busy, the least you can do is 10 minutes exercise daily. The 10 minutes can help improve your cardio-respiratory fitness, lowers heart disease, increase blood circulation, sharpen your mind, back & joint pain relief, reduce depression and anxiety and delay dementia.
During the busy day, the 10 minutes exercise that I fitted in my schedule is morning or night brisk walking. Sometimes, when it is raining I will twirl my hula hoop instead. Try to find some exercise that is easy and convenient to you so that you would not find any excuse to skip. However, as you progress, you may want to be more challenging by doing the exercise such as this.
4. Getting enough sleep.
On average, an adult should have 8 hours of sleep daily. Deprived of these hours constantly will have a negative impact on our health i.e. fatigue, lack of motivation & concentration, loss of memory, moodiness, inability to cope with stress, lack of creativity & problem-solving skills, decrease of immunity & sick frequently, weight gain, increase risk of diabetes & heart disease and even death.
In your daily routine, you should make sleep your priority. You should plan and schedule enough time for sleep. You can adopt “sleep early and wake up early” habit; for example, sleep at 10 pm and wake up at 6 am. In this case, your body will have enough time to repairs and restores itself and carry out the detoxification process smoothly. This will enable you to feel refresh and energetic the next morning and you will be able to carry out your daily tasks effectively and successfully. In the long run, you will really reap the health benefit of it.
5. Eating real foods instead of processed foods.
What is the different between real foods and processed foods? Real foods are nutrient-dense foods that provide nutrients for your body such as fiber, vitamins, and minerals with low sugar and fat. It will help you in reducing your cholesterol, regulating your blood sugars and reducing the risk for diabetes and also maintaining the body weight. Processed foods are energy-dense foods that are high-calorie foods that provide many calories with no value to your body. It has a high level of sugars, preservatives, dyes and bad fats (saturated and trans fats). In short, having real food will make you strong and healthy while having processed foods will make you fat, sick and eventually kill you.
With a careful selection of what you eat daily can make a great deal to your health and wealth. Instead of the fruits canned in heavy syrup, fruit roll ups, deli meats, potted meats, ice cream bars and processed cheese; you can replace it with fresh fruits, fresh vegetables, fresh lean meats, fresh fish, eggs, low-fat milk, plain yogurt and low-fat cheese.
6. Read daily.
Just as the Bible said in Romans 12:2, we need to be transformed by the renewing of our mind so that we can enjoy God’s blessing for us. Reading is tremendously beneficial to your mind. It is a perfect exercise for your brain. When you read, there is a mental stimulation to develop new neurons that will improve your brain functions. This stimulation does not have age limitation, which means no matter how old the individual is the brain can still create and develop new neurons. With constant development of new neurons in your brain, your power of imagination and creativity will evolve and you will have stronger analytical mind, wiser in decisions making, increase in knowledge, increase of writing skills, better in social and communication skills, improvement of memory, prevent of Alzheimer and Dementia and decrease of stress and anxiety. With the positive temperament in you, it is promoting healing to your well-being.
In order to incorporate the reading habit in your daily life, some suggestions can be reading fun and compelling books, become a book reviewer, start a books blog or join a book club. The reading input should be information that will build you up, which will improve your skill, enhance your understanding and do good to your well-being of your body and soul.
7. Spending time with God
Jesus said, “Come to me, all you who are weary and burdened, and I will give you rest” (Matthew 11:28). Consistently spending time with God by reading the Bible and praying will help you focus on God. As you communicate with God and get to know Him more, you will be transformed to be Christ-like. You will gain wisdom, understanding, direction in life, increase your faith and self-confidence. In turn, God will empower you to live a meaningful and successful life. A life that is worth living which will bring glory to Him.
Spending time with God is not necessarily be confined to a specific moment of time but involving your life with Him to experience His presence, comfort, and guidance. Apart from reading the Bible and praying, you can chat with Him throughout the day. Asking His opinion about a certain thing you do, telling Him your concerns, asking for His help or even sharing a joke with Him. This is really good for your total well-being.
Happy life = Healthy Life. Without health, there is no life. Take good care of yourself and enjoy a happy and healthy life. 🙂