Over 1.9 billion adults are overweight. Meanwhile, over 650 million are obese. That’s about 13% of the world’s population.

In fact, the world prevalence of obesity nearly tripled between 1975 and 2016.

Obesity can lead to other problems, including high blood pressure, type 2 diabetes, and coronary heart disease. You could develop sleep apnea, mental illness, and a change in your quality of life.

Developing a few healthy habits now can benefit you for years to come. Here are seven habits you can add to your healthy lifestyle. Making these changes to your daily routine could transform your overall health.

Improve your health and overall quality of life with these tips today!

1. Drink Water

Start adjusting your daily routine by grabbing a bottle of water first thing in the morning. Try to drink at least eight 8-oz. cups (64 ounces) of water every day. If you spend a lot of time under the sun, try to drink more.

Keeping your body hydrated can support your overall health. In fact, drinking ice-cold water at the start of your day can kick-start your metabolism. At the same time, water can get your brain pumping and help flush harmful toxins from your body.

Try to drink a glass of cold water before your first cup of coffee. Then, sip on water throughout the rest of the day.

You can also drink water to accomplish your weight loss goals.

Try drinking a glass of water 30 minutes before every meal. The water will fill your stomach, helping you feel full before you clear your plate. It could make it easier for you to lose weight as a result. 

End your day with a cup of cold water, too. Remember, water can clear toxins out of your body. It can also help you recover after a long day. 

2. Apply Sunscreen

A little sunshine can help your body produce vitamin D. Too much sun, however, can have a negative impact on your skin health. Your skin could age faster.

For example, too much sun exposure can cause wrinkles and blemishes. It could increase your risk of skin cancer, too.

Instead, make sure to apply sunscreen before you head outside. You might need to reapply your sunscreen throughout the day, especially if you sweat it off.

Consider applying sunscreen regardless of the weather outside. Applying sunscreen every morning could benefit your skin over time. It could produce age-defying results.

Skin cancer is the most commonly diagnosed cancer. Don’t risk your health. Instead, use these healthy habits and apply sunscreen as part of your daily routine.

Consider the skincare products you’re using, too.

3. Read and Relax

Wind down after a long day by sitting back and relaxing with a good book. Reading can benefit your mental health. In fact, it can strengthen your brain and help you empathize with others.

Reading can improve your vocabulary, too. As your vocabulary expands, your ability to communicate with others more effectively can improve. You might encounter more job opportunities as a result.

Reading can help prevent age-related cognitive decline, too. It might even help prevent diseases like Alzheimer’s.

Reading 30 minutes a day could lower your heart rate and blood pressure, too. It might minimize feelings of psychological distress as effectively as yoga.

Add reading to your routine and new, healthy lifestyle. 

4. Go for a Walk

As you develop these healthy habits, it’s important to keep your heart pumping. Consider going for a 10-minute walk during your lunch break. A short walk can boost your cardiovascular health. 

If you can’t make it out during lunch, that’s okay. Consider going for a walk before or after work. Walking could help you relax and unwind before bed each night.

Try to make it a habit to take the stairs more often, too.

Adding short spikes of activity to your day can keep your metabolism pumping. You can burn more calories and accomplish your weight loss goals.

5. Adjust Your Diet

Healthy eating is an important part of healthy living. Consider working with a nutritionist or doctor to improve your diet. A doctor can tell you if you have a vitamin deficiency, too.

Then, you can add the foods you need to maintain a healthy, nutritious diet. 

For example, you might want to add more dark, leafy greens to your diet. Leafy greens are full of heart-healthy, age-defying nutrients. They’re also full of antioxidants, telomeres, and folate.

These substances can help your body fight against disease and toxins.

They could slow the aging process as well.

Adding the right mix of foods to your diet can also give your energy levels a boost! Consider adding healthy fats and lean proteins to your daily routine, too. 

6. Get Some Sleep

Try to get seven to nine hours of sleep every night. Otherwise, sleep deprivation could impact your mental abilities and emotional state. You could struggle to concentrate or learn new concepts during the day.

Sleep deprivation can also impact your healthy lifestyle. For example, it can cause:

• Weakened immunity

• Mood swings

• Memory issues

• Trouble thinking or concentrating

• Increased risk of accidents

• High blood pressure

• Weight gain

• Increased risk of diabetes

• Increased risk of heart disease

• Poor balanced

• Reduced sex drive

If you’re struggling to sleep, talk to your doctor. Issues sleeping could indicate an underlying condition. 

7. Reduce Your Stress

Find ways to reduce stress and anxiety. Otherwise, stress hormones like cortisol can impact your mood and ability to sleep. You can reduce your stress levels by:

• Exercising

• Adding supplements to your daily routine (omega-3 fatty acids, ashwagandha, valerian, etc.)

• Using essential oils (lavender, camomile, sandalwood, etc.)

• Reducing your daily caffeine intake

• Journaling

• Laughing

• Practicing mindfulness

• Listening to soothing music

• Deep breathing exercises

• Yoga

• Meditation

• Spending time with a pet

Try adding different relaxation techniques to your daily routine. These healthy habits can ease your stress levels and help you relax.

Happy and Healthy: 7 Healthy Habits for Your Daily Routine

A happy, healthy lifestyle can improve your health for years to come. Consider adding these seven healthy habits to your daily routine. You can improve your mind and body while reducing your risk of disease.

These healthy living habits could help you accomplish your weight loss goals, too.

Need help shedding those last few pounds? We’re happy to lend a hand.

Explore our weight loss programs today to get started.