11 simple healthy habits to start today

  1. Breakfast / Not skipping breakfast

Eating breakfast is important because it helps to kickstart your day and is good for metabolism boost naturally. 


Is it bad to skip breakfast?


Eating in the morning does not only prevent overeating during the day, it helps you form healthy habits to stop overeating and  eating junk.

Studies showed that adults who eat breakfast do better at work while school children score higher grades.


Tips to eat breakfast

If going on an empty stomach in the morning is your thing. Don't worry, just keep your breakfast light. A few slices of fruit can go a long way. Just don't leave home on an empty stomach.

Benefits of eating breakfast

  • Boosts metabolism
  • Reduces overeating and  eating junk
  • Optimal performance at work 

    2. Meal planning / meal prep 




Take time out to plan your meal. You can plan ahead of a week or a month but preferably week (during the weekend). Planning meals can help you save money and time while improving your health. 


What's your health goal?


Decide what health your goal is. Want to lose weight? Cut back on fats, carb and sugar. Take more fiber rich foods, protein and veggies.


How to meal prep for a week on a budget 


Having a meal prep makes you the boss because you are in control of what you eat, when and where you eat.


Tips for healthy meal prep ideas for weight loss and overall well-being 

  1. Include more beans

There  are varieties of beans with different nutrient compositions. It's recommended to try out new beans each week to be able to get these nutrients.


  1. Include high Polyphenols plants 


Polyphenols plants are often bitter and colorful plants. They are good for gut health. 

Polyphenols rich foods list 


  • Turmeric 
  • Olive oil 
  • Berries 
  • Apple 
  • Spinach 
  • Red wine 
  • Green tea

Of these polyphenol rich foods my favorite is turmeric. I can't cook stew or jellof rice without using turmeric. I love the flavor, color and the fact that it's nutritious. What's your favorite polyphenol rich foods?


Planning or making meals can be very tedious but whatever you choose to make, try to add one or more polyphenol plants.


  1. Swap refined carbs for whole grains 



Refined carbs are lacking in numerous nutrients yet they are everywhere, making it almost impossible to do without them.


How to reduce refined carbs (rice, bread, pasta

  • Swap white rice for brown rice 
  • Swap white bread for whole grain bread
  • Swap pasta for whole grain pasta 
  • Swap chips for nuts and seeds

  1. Healthy snacking options

  • Snack more on
  • Fruits
  • Nuts and seeds 
  • Veggies 

Consumption of regular processed snacks is linked to increased weight and fat build up.


  1. Increase fiber intake 




Fiber rich foods improve your gut health,  lowers high cholesterol, good heart health, and improves your weight. Yet, many people don't eat enough fiber rich foods,


What you may not know, skin of fruits is loaded with fiber. So when next you want to peel off the skin, try not. Just eating all of it you will be consuming a lot of fiber which also helps to regulate blood sugar levels.


Fruits, nuts, seeds and veggies are good examples of fiber rich foods.

Best beans for high fiber diet / fiber rich foods list 

  1. Chickpeas
  2. Lentils
  3. Peas
  4. Kidney beans 
  5. Soya beans
  6. Pea nut

Many people don't like eating nuts and seeds because they contain lots of fats and oil. That's right but they contain the best type of fats (unsaturated fats) which is good for your health. 


Unsaturated fats health benefits 

  1. Good for a healthy heart 
  2. Maintain healthy cholesterol 
  3. Improve cognitive function 

  1. Include fermented foods


Yoghurt, cheese, castor seed pudding, fermented cassava and fermented oil beans, sauerkraut, kefir,   These are helpful in improving your gut health and maintaining a good metabolism.


    3. Hydration 



The benefits of drinking more water daily can never be overemphasized. It improves metabolism boost naturally, controls your weight and improves your overall well-being. 


Not a fan of plain water? Don't worry, consider adding your favorite fruit juice to the water.


It's no news that many health issues are linked to ultra processed foods. They are pleasant to the taste bud but ain't too nice to the body.


The effects of all of them however are not the same. Artificially sweetened beverages are closely linked to these harmful effects. Example; soda, sweetened beverages and more. Practice cutting down on all of them. 


How to stop drinking soda


  • Carry water bottle around 

Sounds weird but it is more preferable to carry a water bottle around. 

Do you know why?

It can help you reduce the rate at which you drink soda. As you will unconsciously be sipping water from the can.

  • Additionally, you can add slices of your favorite fruits to the water.

How to flavor water with fruit;

I prefer washing my oranges, then peeling them. After peeling I squeeze the juice. Then add the juice to my water bottle.

You can use any fruit of your choice. The bottom line is squeezing the juice and adding it to your water.


Best substitute for sweetened beverages are;

  1. Plain yogurt 
  2. Water
  3. Green tea

Lastly, still struggling with reducing excessive intake of soda?

Consider, taking the ones that are not sweetened, zero sugar and known ingredient 


     4. Everyday movement / Steps



Want to keep the blues at bay? You must exercise your body. Move your body parts everyday. Wait! Don't board that taxi, take a walk. Walking 30 minutes every day can do lots of wonders to your life. All these are summed up in staying active. 


Remember, you do not need to swim across an ocean to stay fit nor do you need to run a marathon.  That easy and regular movement of your body parts is all you need. 


How many step per day to stay healthy 

Make it a goal to increase your step each day. 


Most adults are recommended to get between 8,000 to 10,000 steps per day for a healthier life. However, this number depends on your health status, age and your health goals. Sedentary workers are expected to get almost 5, 000 steps per day.


How to be more active without the gym 



  1. Take a slow stroll before going to bed 
  2. Alight a few minutes before your destination 
  3. Choose stairs over the elevator 
  4. Ride bicycle instead of driving 

    5. Reduce your screen time / Digital detox 


 How to reduce screen time for adults 

It's true you don't want to miss out on any updates or your favorite shows. But they can wait till tomorrow. 


Digital detox tips at night 

Set a definite screen time and have a time to log off all social media. This enables you to have ‘a me time’. A special time to do your thing, look into your life, read a book, bond with loved ones and so on.


    6. Learn something new


Learning they say never ends. Benefits of lifelong learning on mental health is that it helps to sharpen your mind and focus. It also helps to keep you active. 


Online platforms to learn new skills 

Sign up for courses on platforms like

  • YouTube
  • Udemy
  • Coursera
  • SkillShare among others.

You can as well look for people you can teach any skill you have. 

How teaching others improves learning; teaching others has a way of making you understand the topic more. Because it opens up your mind to see the topic from a different perspective.


During my school days, I hardly forgot any topic I taught anyone. The topics always stick to the secondary memory.


You can also sign up for singing class, music class, or art class depending on what's available in your locality


    7. Sleep 



Sleeping has endless benefits; from sharpening your memory and focus to boosting your mood. It's even better to have a definite time for sleeping and waking up daily if you can. Something like a daily schedule. At least ensure you get 7 to 8 hours of sleep. 


Plan and work towards reducing stress in your life. Lots of things contribute to stress, these things are what make life interesting and challenging. 


Stress management techniques


Devise a means to walk through stress unaffected. It may seem impossible but with conscious and mindful effort, it's possible. A simple line like “everything is going to be fine or this too will end”


8. Strength training 



Doing strength training exercises can help you burn fat, tone your muscles and build strong bones. 

Beginner strength training at home (no equipment)

You can try out these strength training exercises like pushups, lunges, and weight lifting, at least 2 times weekly. 

I try out these exercises at most 3 times weekly before going to work.


It can also help you to develop good balance. Saving you from falling and breaking your bones.


Climbing stairs cardio benefits

Climbing stairs, going up and down stairs at least 3 times daily can improve your cardiorespiratory fitness - Jonathan Little, PhD, an expert Professor at University of British Columbia’s School of Health and Exercise  Sciences.


    9. Exposure to nature


Experiencing nature has a way of making you calmer and at peace. Take time out each week to visit nature. It can be a walk in a natural area, Sea Bank, garden, or evening sunshine. 


You can always exhale deeply and mildly.  And enjoy the beauty of nature for the time being.


How nature reduces stress and anxiety 

  • You are able to exhale deeply as though pouring out the burden in your heart 
  • You are refreshed
  • You then to forget your worries

A short visit to nature is very therapeutic.


    10. Mindfulness - mindfulness for stress relief 




Mindfulness is all about being present. Feeling your feelings; yes you heard me right.

It's also about feeling your mood, laughter and whatnot. 

Being mindful is a powerful tool for relieving pain, stress and improving your overall well-being. 


Simple mindfulness exercises you can do daily 

  1. It can be as simple as pausing to smell a flower
  2. Inhaling and exhaling deeply
  3. Enjoy every bite of your meal. 
  4. Another popular way to be mindful is through meditation.

11. Alcohol reduction 



Alcohol is a neurotoxin linked to diverse health issues. Decide you want to reduce your alcohol intake and you are half way into it. 

It will not be easy but with a firm decision, you can achieve it. All you need to do is to reduce the amount taken but by a bit. 

How to cut back on alcohol gradually




Used to taking 4 bottles? Decide to drink only 3 bottles. Do it for sometimes, then switch to 2 bottles and then 1 bottle and finally a drink. 

Recommended alcohol intake per day 

  • 2 drinks or less daily is good  for a healthier life for men.
  • While for women, 1 drink or less daily consumption of alcohol is recommended for a healthier life.


References /Resources


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