10 Micro-Habits to Improve Your Health Within a Year

Easy Healthy Habits

Hey, I'm Emilie!

A certified life coach, meditation instructor, and spiritual entrepreneur. I’m here to help you create a vibrant life around your higher purpose and heart’s desires. 

“To keep the body in good health is a duty…otherwise we shall not be able to keep the mind strong and clear.” –Buddha

In this article, I share 10 healthy (and almost effortless) micro-habits. They are not complicated nor difficult to implement and can greatly improve our health.

If you implement one of these habits this month, then another one the next month, and continue adding one habit each month afterward, you’ll probably start noticing a real positive difference in how your body looks and feels within a year.

Note: I’ve added a bonus tip at the end that you might not want to miss!

Mindful Morning Routine

Healthy Habit #1: Exercise for 30 Seconds Before Eating a Meal

In a Mindvalley Masterclass, biohacker and longevity expert Ben Greenfield said that exercising for 30 seconds (ex: do a set of push-ups or jumping jacks) before eating a meal improves glucose response after we eat. He also said that maintaining a stable blood glucose level is a key factor for optimal health and longevity.

Simple HealthyHabits

Healthy Habit #2: Go for a Walk After Eating a Meal

In the same Mindvalley Masterclass, Ben Greenfield mentioned a Japanese study showing that walking for just 15 minutes directly after eating a meal also improves glucose response.

So, instead of watching TV after dinner, why not go for a short walk around the block?

I was already doing it once in a while to improve my digestion, but since I now know it also helps with blood glucose, I feel extra motivated to do it more often.

Build healthy habits

Healthy Habit #3: Watch Health-Related Documentary Films

If there’s one thing that helps me maintain a healthy lifestyle, it’s to watch health-related documentary films.

I watch at least one full-length, health-related documentary film per month and one YouTube video per week.

Not only do I learn a ton of helpful information, but I’m also continually reminded of the importance of living a healthy lifestyle. I believe the most extensive library of health and wellness documentary films is on Gaia TV. There are also a few of those films on Netflix and some on YouTube.

Healthy Habits

Healthy Habit #4: Listen to Health-Related Podcasts

On top of watching documentary films, I also listen to at least one health-related podcast per week.

Two of my favorites are The Model Health Show with Shawn Stevenson, and The MindBodyGreen Podcast.

If you prefer reading, you could read one wellness-related blog post per week instead. Again, by doing this, you will be continually reminded to take care of your health and have the tools to help you do so.

How to improve your health

Healthy Habit #5: Expose Your Eyes to Sunlight First Thing in the Morning

Another very simple habit that can positively impact your health and overall well-being is to expose your eyes to sunlight first thing in the morning, just after waking up. You can simply face the sun for a couple of minutes, even on cloudy days.

Doing this will set your body’s internal clock (circadian rhythm) and regulate your sleep-wake cycle.

This simple habit has been shown to help people get to sleep more easily at night.

How to be healthy

Healthy Habits #5: Eat Mindfully

Studies have shown that mindful eating improves digestion and can help with weight loss and overcoming unhealthy eating behaviors like binge eating.

Eating mindfully simply means placing all of your attention on the food that you eat.

Don’t watch TV or YouTube videos while you eat; don’t even talk. Just eat! Notice all the flavors, textures, and smells of the food. Take small bites and chew well.  You could even eat with your non-dominant hand to force yourself to eat more slowly.

How to be healthier

Healthy Habit #7: Drink Hot Water in the Morning

We’ve all heard that drinking a glass of water upon waking up in the morning is a good idea because we tend to be dehydrated after a night of sleep.

But even better than a glass of water is a cup of warm water.

Warm water is more hydrating than cold water; plus, it activates the digestive system and is cleansing! Think of when you wash the dishes. Is it easier to clean dirty plates with cold or hot water?

For an extra health boost, squeeze a lemon wedge into your water. Lemon water has an alkaline effect on the body, which is good because too much acidity in the body is said to be a leading cause of many illnesses.

Health Tips

Healthy Habit #8: Eat Your Meals on a Smaller Plate

A simple trick to avoid overeating is using smaller plates.

I used to eat my salads and meals in a huge bowl until I realized how much it contained. No wonder I always felt so full after eating a meal! Because I tend to want to eat everything on my plate, I decided to downsize the plate itself.

This tiny change resulted in feeling less bloated after my meals. It was such a simple change, and it actually worked.

Healthy Tip

Healthy Habit #9: Oil Pulling

Have you heard of oil pulling? It’s a very effective way to clean your mouth.

Instead of using conventional mouthwash, you can swish coconut oil in your mouth to remove harmful bacteria and improve oral hygiene.

Traditional mouthwash kills not only harmful bacteria but also the good ones. Coconut oil only kills the bad ones.

It’s great for reducing bad breath, and according to Ayurveda, it also prevents harmful bacteria from getting into your gut and messing up your gut flora.

To do oil pulling, simply take a spoonful of coconut oil, put it into your mouth, and swish it around for about 15-20 minutes. You can do other things during that time, but note that it’s important not to swallow the oil (it’s full of bacteria!). When you’re done, spit it in the trash— not in the sink (it could clog it). Rinse your mouth with warm water, and brush your teeth.

Healthy choices

Healthy Habit #10: Fast for at Least 12 Hours Every Day

One of the best things we can do for our health is intermittent fasting, meaning not having any food for several hours in-between two meals (usually between dinner and the first meal of the following day).

The most common way to practice intermittent fasting is the 16/8 method: having all your meals within an 8-hour window and fasting the remaining 16 hours. But if you can do at least 12 hours, that’s still good.

Studies have shown that intermittent fasting reduces inflammation, increases growth hormones, improves insulin sensitivity, and can help with weight loss, among other benefits.

Bonus Tip: Write Down Your Vision of Perfect Health. Here’s Why…

I’m adding a bonus habit because it could be a game-changer if you were to implement it.

This bonus habit is to write down a few sentences describing your ideal health, fitness, and overall wellness. Read it every morning and every night before going to bed.

It’ll only take you 20 seconds to do, and— over time— it’ll program your subconscious mind to make choices that are aligned with your vision.

It’s like setting a GPS. If you’re into vision boards, you could also create a vision board with images representing your ideal health and fitness.

This could be an even better idea because the subconscious mind understands images better than words.

. . .

I have also written an article about how to kickstart a healthy lifestyle and maintain it and another one about 30-day wellness challenge ideas that may interest you.

Thank you for reading till the end! See you next week.



Want to take a little vacation from the turmoil in your mind?

Learn the easiest and most popular meditation technique in just 10 minutes! Some even call it “effortless meditation.” 

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