Mindful eating is a powerful tool that helps you eat healthier with minimal effort.
It is based on the concept of mindfulness and helps you pay attention to what you are eating, why you are eating and how fast you are eating.
Here are a few simple tips that can help you become a more mindful eater.
- Eat food slowly.
- Chew thoroughly.
- Focus on how you feel when you’re eating — are you actually hungry?
- Turn off the TV and put your phone away.
You can find more helpful tips on mindful eating here.
SUMMARY:Mindful eating is a powerful tool to help you eat healthier. It helps you pay attention to what, why and how fast you are eating.
Eat Sitting Down
In today’s fast-paced society, people are always eating on the go.
However, research has shown that eating on the go can affect your ability to process hunger signals.
For instance, a study with 60 women discovered that people consumed more food and overall calories if they ate while walking (48).
Sitting down is also a form of mindful eating. Combine it with a few other tips above to eat healthier with less effort.
SUMMARY:Sitting down while you eat can help you process hunger signals better and eat less overall food.
Go for a Walk During Your Breaks
Finding time to exercise is a real problem for many people around the world, especially with work.
However, regular exercise is important for a healthy lifestyle. In fact, there is plenty of evidence that shows a lack of exercise is linked with poor mental and physical health (49, 50).
That said, there are many ways to fit exercise into your day — even with a busy schedule. For instance, walking during your lunch break can greatly improve your health and well-being.
In one study, 56 people walked for thirty minutes three times a week during their lunch break. This improved their enthusiasm and relaxation at work, while also reducing nervousness (51).
SUMMARY:Walking during your breaks is a great way to fit exercise into a busy schedule. Try walking with a few colleagues to help make it a habit.
Take the Stairs Instead of the Elevator
Taking the stairs is a simple way to add exercise to your daily routine.
It is also great for your long-term health. Research has shown that people who climb at least eight flights of stairs daily have a 33% lower risk of death than people who spend most of their time sitting (52).
What’s more, taking the stairs may actually be faster than taking an elevator.
One study discovered that, on average, taking the stairs was 23.5 seconds faster per flight of stairs. This includes the average waiting time for an elevator (53).
If you are constantly moving between levels in your office, taking the stairs could help improve your fitness and productivity.
SUMMARY:Taking the stairs is a great way to fit exercise into your routine. Surprisingly, it also seems to be faster than taking an elevator.
Try Using a Standing Desk
People are sitting for longer than ever before.
In fact, research shows that the average office worker spends 15 hours of their day sitting. In comparison, an agricultural worker sits for around 3 hours per day (54, 55).
Unfortunately, research has shown that people who sit the most have a higher risk of heart disease, type 2 diabetes, cancer and death (56).
A standing desk could help you be on your feet for longer while still being productive.
Not to mention, research has even shown that people in the same job who use standing desks were 53% more productive over six months (57).
SUMMARY:A standing desk could help you stay on your feet longer while working. Studies show that people who sit for longer have a higher risk of chronic diseases.
Unplug From Technology an Hour Before Bed
Quality sleep is absolutely essential for optimal health. However, roughly 50 to 70 million Americans suffer from poor sleep (58).
It seems that technology and other sources of artificial light are a big reason for poor sleep (59, 60).
These devices emit blue light, a type of light wave that is common during the day. However, this means your devices may tricking your brain to think it is daytime (61).
Not to mention, research has shown that using artificial light before bed is linked with a higher risk of breast cancer, mood disorders and depression (62, 63, 64).
Avoiding technology an hour before bed may help improve your quality of sleep.
SUMMARY:If you suffer from poor sleep, try avoiding technology an hour before bed. Devices like your phone and computer emit blue light, which can keep you up for longer.
Sleep at the Same Time Every Night
Besides poor sleep quality, a lot of people struggle to fall asleep.
It can leave you exhausted, feeling sluggish and even increase your risk of chronic diseases like heart disease and type 2 diabetes (65, 66).
One of the biggest culprits is not having a regular sleep schedule. Having a set bedtime helps train your body’s internal clock to fall asleep faster at a certain time (67).
SUMMARY:Having a set sleep time, even on weekends, can help you get to sleep faster. It helps train your internal clock to fall asleep at a set time.
Try Regular Meditation
Stress can have a major toll on your overall health.
Research has shown that meditation is an effective way to alleviate stress and improve your overall health (70, 71).
For instance, an analysis of 47 studies with over 3,500 people discovered that mindful meditation helped reduce anxiety, depression and stress (71).
You can learn more about the benefits of meditation here.
SUMMARY:Meditation is a great way to relieve stress. Try incorporating it into your routine a couple times per week.
The Bottom Line
Being healthy is easier than you think. In fact, there are many ways that you can get healthy with minimal effort.
These include having a glass of water with each meal, eating fatty fish, having a regular sleep schedule and choosing more real foods.
Additionally, shopping on a full stomach can help curb supermarket cravings and prevent impulse buys, while mindful eating can help you take control of your eating habits.
Adding just a few of these strategies into your daily routine can lead to a healthier and happier lifestyle.
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