10 Healthy Habits to Adopt in 2021
The new year is here, and you have probably been giving some thought to resolutions or new habits you want to adopt for some time – especially since 2020 had us thinking about our health more than ever. Why not make a true effort to feed your mind, body, and spirit? When you focus on the actions you take, you are more likely to stick to your new habits and feel motivated about taking care of your well-being. Here are ten ideas for healthy habits to adopt in 2021. You can pick and choose which ones will work best for you or dabble in all of them if you want! The important part is that you take small actions every day to honor your body and health.
Get and stay hydrated
Did you know that a whopping 75% of Americans are dehydrated? Since your body is made up of 60% water, it is essential to drink enough water to stay hydrated. When your body is dehydrated, the balance of vitamins, minerals, and electrolytes is imbalanced. This impacts how your entire body functions. If you don’t drink enough water right now, set a goal to drink a certain amount per day and increase that amount in small increments. Or you can fill up your favorite Teami Tumbler and complete our 5-Day Water Challenge!
You can also purchase a goal-setting water bottle to help you with this goal. But you don’t have to only drink plain water to increase your hydration. Water infused with fresh fruits, eating fruits and vegetables with high water content, and drinking your favorite Teami tea are all great ways of increasing your fluid intake and staying hydrated! You can also use the Teami Lifestyle Pitcher to make detox water.
Move your body for fun
Exercise should never be thought of as a way to “earn food” or “punish” your body for eating too much. Regular exercise can improve your quality of life and help reduce your risk of certain health issues. It also makes you feel more energetic, boosts mood, maintains weight, and helps you sleep better! According to the US Department of Health and Human Services, more than 80% of Americans do not participate in enough aerobic or strength-training exercise.
Many people do not exercise because they haven’t found an activity that they love yet. And just because exercising is important doesn’t mean you have to join a gym if you don’t want to. There are many forms of exercise that do not require a membership, including dancing, walking your dog, and yoga. The important thing is to move your body and have fun doing it! Need help getting started? Complete the 5-Day Workout Challenge, designed for all fitness levels!
Keep a journal
Journaling is one of the best ways you can keep tabs on your mental health. There is no right or wrong way to journal, and you don’t need any fancy equipment. All you need is a pen and notebook or even an app on your phone to record your thoughts. Keeping a journal is a way for you to express how you feel in a safe place. Nobody has to read your journal (unless you want to share parts of it with someone). Artist and creative teacher Julia Cameron recommends practicing what she calls “the morning pages” every day. It’s simply getting up in the morning and recording whatever you feel in your journal before doing anything else for the day. The idea behind it is to clear your mind before the day starts. Not everyone has the same schedule, so you can journal whenever you want. And if you want to get creative, get a beautiful notebook with some stickers and fun markers to decorate it as you desire.
The artistic ideas are truly endless when it comes to journaling. Simply write down whatever you are feeling that day! Mad? Let it out! Can’t believe how happy you are? Write down why and what made you so happy that day. You will feel happy again later when you read it down the road. And if you don’t ever want to read your words again, you don’t have to.
You can also set goals in a productivity journal or planner. Focus on short periods of time so you can really focus and dig deep! For example, the Push Journal helps you set goals in 90-day increments.
Make time for hobbies you love
Hobbies are incredible stress relievers and are a way to reward yourself with something you find pleasurable. Plus, hobbies have healthy benefits such as reducing stress, increasing your mood, and boosting cognitive patterns and health. When you partake in a hobby that you love, you will feel more relaxed and happier. You can even improve your communication skills and relationships if your hobby involves other people. For example, if you love to read, host a virtual book club and you will not only make time for your hobby, but also get in some valuable social time. You can also participate in a new hobby that you have always wanted to try.
Spend more time outside
How much time do you spend indoors? Most people do not spend as much time outside as they should to gain health benefits. You need to spend time in the sun so you can produce adequate Vitamin D. Spending time outdoors also has multiple health benefits, including boosting feelings of positivity and reducing stress. In fact, a 2019 article in Global Advances in Health and Medicine reported that the act of forest bathing – spending time outdoors near trees – helped lessen stress and reduced tension. Plus, spending time outside is a way to clear out brain fog!
While there is no replacement for a nutritious, balanced diet, supplements are a great way to get extra nutrition into your daily routine. The modern world bombards us with more toxins than our ancestors had exposure to, which means we need to take more intentional steps to manage that exposure and be proactive about our health. Some of the key vitamins, minerals, and nutrients we can support with supplements include:
- Vitamin A, which supports eye health*B vitamins, which support energy metabolism and play a role in nerve health*
- Vitamin C is best known for supporting immune health*
- Vitamin D, or “the sunshine vitamin,” plays a role in immune health and also supports bone health*
- Vitamin E is an antioxidant that supports immune health and skin health*
- Vitamin K is involved in blood clotting*
- Collagen, which supports skin and joint health * (like Teami Beauty Butterfly Collagen!)
- Zinc supports skin health and immune health*
Many multivitamins are already formulated with these key nutrients. Work with your personal healthcare practitioner to design a supplement routine that fits with your health and lifestyle.
Eat more fresh food
One of the best things you can do for your body is eat more fresh foods, including in-season or frozen fruits and vegetables. Fruits and vegetables contain beneficial antioxidants that help your body feel good and run optimally. Fruits and vegetables are also loaded with vitamins and minerals that every system in your body needs to function – and many of them contain water to help keep you hydrated (like watermelon and pineapple). When you make an effort to eat fresher, healthier foods, you will feel the difference and maybe even see a difference in your hair, skin, nails, and figure. The important part is you are improving your health with each bite! An easy way to eat more fruits and vegetables is in smoothies. Why not start with our 5-Day Smoothie Challenge?
Why is it that when people run out of time, they cut sleep out first? We’ve all done it before, but in reality, we actually need more sleep to make the most of each day. While you sleep, your body is hard at work undergoing deep restorative processes to ensure that you feel refreshed and ready for anything the next day. When we don’t take the time to refuel with sleep, it impacts digestion, cognitive function, alertness, and even the decisions we make. Have you ever noticed that when you’re running on empty, you crave junk food? That actually might be because a lack of quality sleep impacts hormones and other important processes in your body. When you sleep well at night or take a nap to recharge during the day, you are doing your health a big favor!
And if you want to really unwind, create a healthy nighttime routine. Before snoozing, sip on a glass of Teami Restore – it is a relaxing, great-tasting supplement that is a good source of magnesium and calcium. These two minerals help support rest and calming feelings.
Plan your meals
Have you ever promised that you were going to make a conscious effort to eat healthier in the new year only to abandon your plans a day or two in? Well, consider shifting that resolution to something more intentional, like meal planning. Meal planning will naturally help you eat healthier because you will put more effort into deciding what you are going to eat. Plus, meal planning doesn’t need to be complicated – especially when you start your morning with a nutritious smoothie made with your favorite Teami protein powder.
Choose your affirmation
A positive mindset is essential for achieving your goals – and it requires even more training than working out does! Shifting your mindset can be challenging, but when you finally do it, it is so rewarding! Choose an affirmation to meditate on in the new year. Write it down on a piece of paper and stick it where you can see it – on your mirror, on the wall, on your wallet – just make sure it is a place you will see it often. This will help you train your mind to think positively. Say them out loud, recite them, and memorize them! Here are some affirmations you can try, or you can think of one on your own:
- I am strong
- I am powerful
- I am courageous
- I will achieve my goals
- I am healthy
- I am fit
- I am radiant
- I am bringing abundance into my life every day
The new year is a fresh start for all of us. To be successful, share your goals with your friends and family, or find an accountability partner that you can work with. When you set an intention to live a more healthful life, be gentle with yourself and don’t get discouraged when you hit a roadblock. Adopting healthy habits takes time, commitment, and effort. We hope that when you adopt new healthy habits in 2021 that you share them with us at Teami!
*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.
Adi Arezzini | @adiarezzini
Co-Founder + CEO, Teami Blends
Certified Holistic Nutrition Coach
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