10 FREE Healthy Habits That Changed My Life!

10 FREE Healthy Habits That Changed My Life!


everyone and welcome back to my channel
and welcome if you’re new my name is Liv
and I make lots of healthy recipe and
wellness videos on this channel I am in
my fourth year of Nash Pathak medicine
which means I’m all about natural food
as medicine and everything like that so
I have tons of tips to share with you if
you haven’t yet make sure to hit that
red subscribe button so you don’t miss
any future videos and let’s get in to
these 10 healthy habits so I’ve seen a
lot of these videos pop up lately and
I’ve done a bunch of healthy habit
videos in the past so I’m gonna leave
the playlist with a bunch of my tricks
like for weight loss or how to start a
healthy lifestyle all that kind of stuff
but I wanted to do a little twist and
I’m gonna include healthy habits that
you can do that are free so no fancy
things they’re literally free things
that anybody can do so you don’t need to
worry about buying anything or anything
that costs because I really truly
believe that health doesn’t have to cost
something although all the fun like
halogens and everything are great you
can do so many things that are free so
the first one are contrast showers
I love contrast showers though they do
take some getting used to so basically
what happens is when you’re taking a
shower you’re gonna do a series of hot
and cold so you end up doing 3 cycles of
about 90 seconds hot and 30 seconds cold
and that’s a ice cold as cold as the
shower will go without turning off
basically and what this is good for is
it really gets the circulation going
and this circulation and lymphatic
drainage that happens through the shock
of the cold is what helps to stimulate
your immune system it helps to boost
your metabolism so it’s great for weight
loss it’s good for a lymphatic drainage
you’re just getting all the toxins out
and it also helped to wake you up and
increases energy in the morning so if
you’re really foggy
nothing’s gonna wake you up then a
contrast shower so you do it by doing
like I said the 90 seconds followed by
the 30 seconds and you need to do about
3 cycles that’s just what the research
says is beneficial so try that out
because everyone has a shower and I’m
hoping everyone showers every day the
next house the habit is to practice
meditation and/or gratitude they can
kind of be similar or the same type of
thing there are a couple apps that I
love that have some free meditations on
there they made
not all be free but there’s definitely
some on the apps that you can do that
are free my favorites are headspace and
I also know of the one called calm and
meditation is super great for you
they’ve done so many studies on people
who meditate and people who meditate are
actually able to endure physical stress
and trauma along with mental stress and
trauma so they study people going
through traumatic events those who
practice meditation actually were more
resilient and came out better they also
show the people who practice meditation
and gratitude engage in less social
comparison and with Instagram and social
media these days practicing meditation
and gratitude can be really good I also
use a gratitude journal it’s called the
five minute journal which you have to
buy but you don’t even need that journal
because it’s really just listing three
things that you’re grateful for in the
morning and like three things at night
so you can just take any piece of paper
your phone anything three things you’re
grateful for as simple as that you can
obviously do more but they also show
that just listing three things we’re
grateful for they gave those two
depressed patients and made them do
gratitude journaling and it actually was
comparable if not the same to CBT which
is crazy so meditation and gratitude is
super free to do and it just there’s no
reason why you can’t do it meditation
does take a little bit more practice if
you’re an antsy person or you’ve trouble
sitting still but like with anything it
takes practice number three a healthy
habit is minimizing it screen time
before bed and that’s because screens
emit what is called blue light and you
can wear blue light glasses as well I do
that if I have to work late at night but
a free way is to just not use your
screens late at night so either your
phone your iPad your TV they all
actually interrupt what is called
melatonin a melatonin helps your
circadian rhythm and that’s what helps
your body tell you that it’s time to go
to sleep and for every 20 minutes that
you are exposed to blue light it delays
melatonin production for three hours so
that’s what the studies have found so
those twenty minutes on Instagram or
when you think you can’t fall asleep the
worst thing to do is to go back on your
screen so I like to minimize it an hour
before bed no screens just read a book
do the gratitude journal you do
something like that so number four is
not only free but saves you money and
is to cut out processed food processed
food is one of the worst things
especially the ones that are heavily
processed and heavily refined have next
to no nutritional value so the more you
can cut up the better obviously there
are some great healthier processed food
options brands like simple meals that
you guys know I love but there are
definitely not my diet staples so
sticking more to Whole Foods
basically the perimeter of the grocery
store is a great habit to form so your
habit is not to eat processed food your
habit is to eat the other food and the
processed food becomes more of a once in
a while or if you can’t eliminate it
completely then completely um and it
also will save you money if you’re not
like buying junk food and things like
that
next healthy habit is to get outside
nature is amazing the fresh air combined
with the vitamin D because you also need
vitamin D in the winter and you can make
vitamin D from the Sun in the winter as
well so even if it’s like where I live
like – 25
you can still synthesize vitamin D and
vitamin D is important for a mood
support an immune support so think
anxiety depression and then think you
know immunity and vitamin D we can’t
make in our body so we have to get it
from the Sun or from other sources and
you can make your daily required amount
of vitamin D for about 15-20 minutes
outside so that’s all you need so walk
to get a coffee which I mean wouldn’t be
the free part but you can just whatever
gets you outside and moving and fresh
air and that vitamin D is great so you
don’t need to go buy a vitamin D
supplement save money and go literally
walk outside the next healthy habit is
to make a routine routines are so
essential for me for staying on track
and being healthy and once you have a
routine and you keep doing it then you
don’t have to think about it it’s just a
habit and it becomes a lot easier so
this especially is for like my morning
routine I start the day with lemon water
you know I take my vitamins and
supplements I’m making a routine that
you don’t have to think about this also
helps me with my anxiety when I have a
routine then I don’t have to think as
much it’s not as much left out in the
open and as much chaos and so getting
your routine for yourself getting it
down pat something that you enjoy is
going to be essential and it’s a great
way to set yourself up for 29 my next
healthy habit is water first thing in
the morning now I do low in water which
isn’t free but you don’t even have to do
lemon water you could just do plain
water as long as you are getting it in
in the morning
before you have your coffee or anything
else while you’re sleeping your body
actually loses one liter of water so you
want to replenish that you want to get
your systems hydrated you want to wake
up your digestive system wake everything
up that’s kind of been sleeping and
dormant throughout the night so I have
at least 20 ounces or a leader so
between there of water before I like to
have my coffee which is dehydrating
because coffee is a diuretic and
diuretic what that means is it makes you
pee and so if you’re getting up and
you’re not having water or you’re just
having a little bit and then you’re
having like a giant Starbucks coffee
that is going to really let you deplete
your minerals when you get depleted
minerals you get things like heart
palpitations and things like that
so you want all those minerals in there
so drink your water just do it if you
have to have a little bit if you just
chug
keep it by your bedside put it in your
swell if you let cold water and put that
by your bed whatever works for you so
the next healthy habit is to sleep I
remember when I was in undergrad I would
stay up and only sleep one to two hours
a night if I was studying and this is
actually not good you need it for brain
health for memory your working memory
and actually everything solidifies when
you’re sleeping cause it’s staying up
all night studying you’re not actually
gonna solidify anything that’s one of my
biggest like study tip is sleep but this
goes for everything else you’re not
gonna lose weight or have a healthy
weight or stress levels if you’re not
sleeping and that’s because when you’re
not sleeping your cortisol creases
where does cortisol do korzel makes your
body store fat and you’re not going to
lose weight so if you’re you know
getting up early at 5:30 because you’re
gonna fit the gym in and you’re only
getting four five hours of sleep you’re
actually doing more harm to your body
then if you were to sleep seven eight
hours and you’re not gonna end up you
know losing weight you’re gonna get
puffy you’re gonna be inflamed because
your body is in a state of stress it
needs seven to eight hours of sleep a
night
my next healthy habit is what I like to
call get outside yourself and that is
when you’re down or you have anxiety or
anything like that you just you become
very inside yourself you’re thinking and
worrying about your thoughts and what’s
going on with you so what I say
is to go out reach up to somebody else
thank them for something do something
for someone else you know give back
volunteer do charity something where
you’re physically getting outside
yourself and your problems because the
world is so much bigger than that and
there’s so many people in need so really
making it a habit of getting outside of
just your own world and your own kind of
I don’t want say selfish bubble but like
your own little bubble of your world and
for you and like doing things for other
people my 10th healthy habit is one for
digestion and that is to chew your food
slow and be mindful when you’re eating
not only will this help you to eat the
correct amount because if you eat super
quick then your stomach can’t register
that it’s full and you end up eating
more than you need to
but this also helps with bloating and
digestion because the digestive enzymes
and amylase and everything in your
saliva help to break down the food more
if you chew it more versus chewing it
less and swallowing so it’s less work
for your digestive system the more your
saliva can start to break that down so
the more you can chew and chew food
thoroughly before swallowing the better
it’s gonna be for a digestion bloating
and all that kind of stuff and I’m gonna
throw in a bonus one so there’s actually
11 because I couldn’t eliminate one of
these and this is probably one of the
biggest ones so I saved it for last
maybe I shoulda done at first I don’t
know but that is nutrients over calories
I get a lot of questions with the
calories of my recipes and the reason I
don’t include them is because I don’t
want to promote disordered eating
there’s a time like six seven years ago
or I would use you know apps to calorie
count every single thing and I just
think it’s so much more important to
focus on Whole Foods then maybe
something that’s less calories like
those thin stations you know snap
cookies that are full of no nutrition
but 100 calories you’re definitely off
better off eating 200 calories of nuts
and all calories are not created equal
fats react different in the body and
then you know carbs do and then protein
does so focusing on the nutrients in
them instead of the calories are gonna
be so much better I know it’s not pill
battle it was a struggle but the more
you can focus
I’m just getting whole good foods in
without the calorie number the better
off you’re going to be and I’m telling
you guys I’m healthier if not like as
healthy now as before and you know
you’re not going to be
is obsessive about it because I there’s
no reason to wait all your food you
don’t need to weigh all your food to be
healthy and you don’t need to calorie
count to be healthy and that’s
definitely something I want to promote
on my channel is you definitely don’t
need to create macros or calories in
order to be healthy so I hope you guys
found these healthy habits useful let me
know if you want more like sleep tips
weight loss tips anything like that down
in the description bar below I’m gonna
do one on hormones because I know that
was really requested so I’ll do that
because guys I have tons of knowledge
besides what food can do for you
food is medicine and I love telling you
guys the health benefits of food but I
have so many other tips for like
everything else so I hope you guys are
all having a great day

40 thoughts on “10 FREE Healthy Habits That Changed My Life!

Leave a Reply

Leave a Reply

Your email address will not be published. Required fields are marked *