HEALTHY HABITS that changed my life » Diet, self care, minimalist lifestyle

Hey and welcome back to another healthy habits that changed my life video, which is part of my new healthy habits and self care series
I will link the playlist right here if you want to check it out.
And today I share five more healthy habits that helped me to feel my best mentally, physically and emotionally.
And these are all very simple easy things you can do that
do not require anything fancy or expensive. And today I will talk about diet
Self care and just general lifestyle habits, let’s begin.
Alright, let’s start with a kind of weird one.
But I really like it myself, and I was actually very
surprised at how good this feels when I first started doing it, because I did not expect it at all.
And it’s actually a very simple yoga pose called legs up the wall or viparita karani.
I learned this as a yoga pose.
But it is easy to do with your regular clothes on, so you don’t have to change or get out a yoga mat or anything.
You can do this everywhere as long as you have access to a wall and
preferably a clean floor.
I learned about the health benefits that are associated with this pose, because I found it very interesting.
And to be honest, I don’t really know whether they are scientifically proven or not.
I don’t know if they have done research to prove them.
But I do know that I experienced these benefits myself. And that is why I do it, usually maybe two times a week.
So how it works is you lie down on the floor and you kind of shimmy against it, and
put your legs up. And you can have your legs up straight or with a bend if your hamstrings are a bit tight, or
you can have them wider for a different stretch or even in a butterfly position.
And you just kind of lay there for usually about 10 minutes.
This pose is super simple
most people will be able to do it at home. And you can also use a
small pillow to prop up the hips a little, that feels really nice.
Here are some of the health benefits that are associated with this pose. Again
I don’t know if they are super scientific or not. But I do know that I experienced these myself personally.
So legs up the wall increases blood and circulation, and relieves tired legs.
Especially after sitting or standing for a long time.
It improves flexibility of hamstrings, hips and groin, and helps with lower back pain.
It helps to reduce swelling of feet and legs and it reduces stress and it is very calming for the nervous system.
Especially when combined with slowing down your breath.
When I put my legs up the wall
I noticed that they start to feel more rested and less heavy. And it’s also just a really
relaxing thing to do. And for me also
my hamstrings are quite short and very prone to injuries. And I have had hamstring injuries in the past.
So this pose helps me to stretch out my legs and my hamstrings in a very soft safe way, without forcing it.
So if you want to, try it out sometime and see what you think and let me know your experiences.
Next healthy habit that I want to share with you is that I started adding some fruits to my breakfast and veggies to my lunch.
Now, of course if you prefer can also be the other way around, but for me this works best.
So instead of just having some yogurt for example as breakfast
I put some fruit in there. And instead of just having a sandwich for lunch
I add some greens and maybe a sliced up cucumber or bell pepper or maybe add a small salad, etc.
it can be tricky to make sure that you’re always eating enough fruits and vegetables throughout the day. And
for me
I was used to eating fruits
basically only as a snack in between meals. And then
vegetables basically only with dinner. And if you do it this way
it can be quite tricky to make sure you’re eating enough of them, especially with the vegetables.
So let’s say that I am making a pasta for example. I do always put some vegetables in there
but if that’s all that you’re having, it’s kind of tricky to make the recommended daily amount of
vegetables that way. So it really helps to add them to other meals of the day as well.
We all know that fruits and vegetables are super healthy. We know that they are loaded with
vitamins and minerals and fiber and we should be eating them every day for these things.
But I also noticed that adding some veggies to my lunch really helps me with staying full and saturated for longer and
It helps me with digestion and it’s also just really yummy.
So I try to always have at least some fruits and vegetables in my home ready to go.
So I can add them to my meals. And also, fruits
they add some sweetness to my day, and I noticed that I’m now less prone to get
like chocolate cravings, or things like that, now I just prefer to eat some strawberries if I want something sweet.
Next healthy have it you might think is kind of duh, but it’s really important.
And that is that I made my sleep more of a priority. And I really adopted that early to bed, early to rise lifestyle.
Sleep plays a vital role to your health. Be it mental health, physical health, or general well-being. And
getting enough of quality sleep at the right times can greatly impact how you feel throughout the day.
Yet a lot of people don’t put too much thought in our sleep patterns, and they prioritize other things like staying up late to watch
Netflix or scroll on their phone. There are more benefits to getting proper sleep than I could possibly mention in this video.
So I will just give a few highlights here. A good night’s sleep
improves learning and new pathways are formed in the brain to help remember information.
Sleep helps you to pay attention, make decisions, solve problems, and be creative.
It helps to control emotions and decrease mood swings, cope with change and lower the chances of depression and anxiety. And
quality sleep also plays a vital role in our physical health. Such as the health of our heart and blood vessels
Regulating our hormones, boosting our immune system, and supporting healthy growth and development.
I’m sure maybe some of you have heard this tip before.
But I do notice that not a lot of people actually turn sleep into a priority in their life.
And of course if you have small kids in the house
I know that sleep is almost always an issue and there’s not that much that you can do about it
But even if you could make some really small changes
I know that that can at least help a little bit. And for me, I do notice when I started doing this one
I do feel a lot better.
Some of the changes I’ve made to make sleep a priority are introducing a sleep schedule
Going to bed and waking up roughly at the same time every day. No screens before bed
Adopting an evening routine, and reading before sleeping, making sure my room is dark and
turning the lighting down during the evening to prepare my mind for bedtime. If you guys are interested in a more in-depth
Healthy habits for a better sleep video, please
let me know in the comments. Because I have a lot more to share about this. And I also have a video
about why I don’t participate in that waking up at 5 a.m trend
I will link it for you right here
If you want to check it out. Next healthy habit has been incredibly important for me and it is one that I am still
very consciously working on every day and that is mental energy management.
Basically what this means is, to be mindful of managing your energy levels throughout the day, to have perfect balance between
optimum productivity and making sure your energy doesn’t get depleted.
Now I know a thing or two about having my energy levels depleted, because I have experienced a pretty severe burnout myself a
few years ago that took me a really long time to recover from.
For me, it didn’t have that much to do with work stress or stress related things at all.
I just let my energy levels get so low that they didn’t recharge anymore. And for me, being a highly sensitive person
I know that a lot of stimuli drain my battery more strongly probably than the average person.
So I also know that I need to take even more care than the average person as
annoying as that is sometimes. I like to think of mental energy as kind of a battery because it does have a maximum
capacity, and it is a finite resource. And our battery
recharges when we either rest or do something really fun that gets us excited. And
we use it up and then it goes down again.
So the trick to mental energy management is to make sure that you are aware of your battery
throughout the day.
So you know when to recharge, and when you can use it up a little bit more. All that
so that we can be productive and keep working and achieving results
While at the same time not letting it get so depleted that it doesn’t really recharge anymore.
Some things you can do to manage your mental energy levels are
Cutting out distractions when you want to focus on work, and being actively engaged in what you are doing.
taking frequent small breaks
Planning and scheduling, and therefore relieving your mind of needing to remember everything.
No multitasking. And making the choice to mentally engage when it matters and disengage when it doesn’t, because it is
impossible to be fully engaged mentally the whole day every day.
An important thing here that I want to mention, is that when you’re taking those frequent small breaks
Make sure that they’re actually breaks. So which means for example no screens
No watching a YouTube video or scrolling through social media, because those things still work with your brain.
So they’re not really restorative.
So instead I choose to maybe stand near a window, drink a glass of water a cup of tea or do something completely
different so that I leave my brain alone for a while.
Now there are more things you can do. So again if you guys are interested in hearing more
please let me know so that I can make a in-depth video about how to manage your mental energy levels better.
Lastly, this healthy habit is also quite easy. But so few people actually do this on a regular basis
At least from what I’ve seen, and that is to be very intentional and aware of
the effect that something will have on your body
before eating or drinking it. And then making the choice to either do it or not. So let me explain what I mean.
I know that eating fries that are not natural and have a lot of additives and them will give me a stomach ache.
But I used to eat them anyway.
Whenever I crave them. And I knew that coffee would give me mood swings, but I used to drink it anyway.
And I knew that sugar would make me hungry, yet I would eat it anyway.
Not all the time of course, but you see what I mean. And for the last couple of years
I just don’t really find it to be worth it anymore. So before I eat or drink something, I always ask myself first
How will this make me feel afterwards?
And am I okay with that? And then I choose to either eat or drink it or not.
But I always ask myself the question first. And this really helps me to make good
healthy diet choices most of the time. And it also depends on other
circumstances and my mood for example.
I know that I can have caffeine if I haven’t had it before during the day, and also if I have just eaten
something, and if I don’t combine it with sugar.
Then I know that it’s fine.
But if I have not eaten anything for the last 3-4 hours, and someone asks me
Do you want to go get a cup of coffee with a piece of cake? So caffeine with sugar, I know
that it will make me feel horrible for the next 3-4 hours.
So then I don’t do it. And of course alcohol
I do enjoy drinking alcohol occasionally, and I can kind of guess beforehand how it will make me feel.
So for example, if I’m already kind of tired and I decide to have a glass of wine with dinner.
I know that it will probably make me even more tired, and possibly even give me a headache.
Whereas sometimes I can have like an IPA or two
maybe even three
Well three is a bit much but you know what I’m saying, or even a glass of whisky or something, and I’m totally fine.
So there’s an important difference.
What I’ve come to learn, is nothing that tastes good for a few minutes is worth feeling lousy over for the next 3-4 hours.
So always asking myself the question
How will this make my body feel afterwards, really helps me to make healthy conscious food choices.
This video is part of my healthy habits and self-care series.
So if you want more, check out these videos right here. Subscribe to the channel
Questions comments conversations down below, and as always have an amazing day, and I will see you again soon. Bye. Bye

100 thoughts on “HEALTHY HABITS that changed my life » Diet, self care, minimalist lifestyle

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  • yes please, i think it would be very helpful to learn more tips about mental energy management. so many people deal with burnout these days with similar experiences to yours. id love some inspiration on this topic. thank you sweetheart! 🙂

  • Thanks for your videos, I do enjoy them. Please continue making them. I visited the Netherlands on our summer vacation and it was beautiful and calm.

  • It's amazing to hear about your burn out experience and you being so self aware that you are a highly sensitive person. Have you ever told your own story of burning out and discovering that you are a highly sensitive person? I would love to hear that. I suspect l am similar to you.

  • I also do viparit karani yoga pose it eases menstrual cramps and discomfort pleae do a video on mental energy management

  • Thank you for video and I am highly sensitive person too do would be nice to hear more about a mental energie menagement, please. Have a great day 🙂

  • Thank you for sharing this. I'm going to try the leg thing. I will try and remember how food makes me feel so I will not eat what makes me feel bad.

  • Great video Vera! I am definitely going to start the brain breaks! I really need them and I'm guilty of scrolling etc when I'm supposed to be taking a break, so I'm going to work on that. Hugs!! 😊🤗🤗🤗💚💚💚💚💚💚

  • That eggplant dish – could you please make a video how you cook it? Or at least share the recipe please? Thank you.

  • Great video Vera have watch some videos of Appalachian Trail hackers who when they start packing for the day will make a point to keep their feet up this causes the blood to be oxygenate more So it is definitely scientifically proven

  • I was able to sleep in today and I feel great. Good sleep is so important. yes please a video mental energy! great video as always

  • Hi Vera! I really enjoy your videos. They are always such a positive learning experience for me! I am definitely interested in videos regarding mental energy management. Do you have any videos on meditation?

  • Yes please, do another video on sleeping habits. You know, I love sleeping but my family is so disruptive so I constantly feel tired. I talked and talked and they did try to let me sleep but they are so opposite of me and it just doesn't work somehow. I guess I need to learn some more techniques how to get proper sleep. ( …saying hello to ostrich- I'm still thinking of him) And thank you for all those encouraging words and videos.

  • Such a great video Vera! The last tip about eating foods that make us feel bad felt like it was just for me. Yesterday I felt awful because of my food choices so from now on I’ll ask myself that very question, is it worth how I will feel for the next 3-4 hours. Brilliant! 👍🏻😘

  • I love the legs up the wall pose~ I found it a bit ago on an in-bed, before sleep, yoga video, so I usually do mine in bed to avoid the floor ^.^ it really helps me relax before bed, too~ which is nice because I have had insomnia for almost 20 years~ I usually only do it for a minute or so, but I'll definitely try doing it for ten minutes like you recommended ^.^

  • Vera, the legs-up-the-wall pose is so helpful for lower back issues. I, too, do it, at least once a week. Also, the reminder about not eating stuff your body rejects is so important. All wine gives me horrible heartburn, but I would still drink it. Not anymore! Having a drink now means “tea” for me.🍵😉

  • After several minutes of viparita karani, our yoga instructor has us do swastikasana on the wall too, which is super relaxing.

  • It seems so simple, but I needed the suggestion to ask myself how the food will make me feel later. I find that this becomes a problem when I don’t plan my meals or with spontaneous meals out with friends. Thank you!!

  • This is a nice presentation on how to stay in touch with oneself, thank you for this video, I guess I’m also a sensitive person, bad energies often get me way drained, I guess that a break would help a lot.
    Thank you very much for this video 🙂
    Have a great day, every day 🙂

  • Eating dinner at the same time every day to help my body clock, drinking pure tart cherry juice for melatonin and not sleeping with the tv on has really helped to improve my sleep. I've noticed when my eating habits are straightened out my sleep naturally follows.

  • Both the topics are very important for well being…Looking forward to such videos and many more….Thanks Vera

  • Hi Vera thank you for the great tips, i have learnt so much from you, i would love to know more about the mental energy, i am experiencing burn out, its like i can only manage so much and then my battery runs out, its all making sense, i was so ill once with it and i am still learning duh so thankyou for the help etc with love Jacqueline

  • Such wonderful tips! Especially placing value on our sleep and prioritizing that. So many of us get precious little sleep these days! I’ve been trying to wake all early and seize the day but insomnia sometimes is a struggle for me so I end up sleep deprived and cranky. On the other end of the ship we have chronically getting a late start in the day and feeling unproductive and behind all the time. Looking for that sweet spot in the middle! 💕💐xo

  • Congrats on 50k!!! I love your videos so much and appreciate the calmness I feel when watching! My favorite tip here was adding fruits/veggies in new places – definitely something I should try. Thanks for this beautiful video! 😊✨✨✨

  • Hi Vera thank you for the healthy habits. We do incorporate fruit in our breakfast, lunch and dinner. Also lots of vegetables for lunch and dinner. We Stir fry a bunch of veggies and put them on top of our pasta with Olive oil. Yes more healthy mental videos.

  • Hey hi…..loved ur vedio will surely try mostly all the tips……plz do make a vedio on mental energy and on sleep as Well ……cant wait to watch those coming up……virtual hugs……love laila

  • Your perspective is very helpful; it strengthens the idea that in order to live well, we have to take care of ourselves first. I find thinking the sentence "be kind to yourself" creates a physical relaxation response amidst the worries of everyday life.

  • I really enjoyed your video today. I especially needed to hear the part about food choices. I need to ask myself how this food (or drink) will effect me, both now AND later. Thank you!

  • I would love to see a sleep habits video thank you for sharing this beautiful video, your voice is so calming and graceful one thing that I do to help with my sleep on weekdays is take meletonin.

  • Please do both a mental energy, and sleep management video! 🙂 I look forward to your new video each Saturday Vera! 🙂 Thank you for sharing your tips!

  • How is it that you are so wise? These are very practical tips, and I plan to try them all. I'd love to learn more about your sleep research and successful techniques. Thank you!

  • This is so much better than I expected. Very helpful. It is clear a lot of thought went into this video. Thank you, Vera.

  • I really enjoy somethings I will do like the exercise you showed at the beginning and thinking about if I should have this coffee or sugar etc to eat or drink listen to my body more and what I put inside of me .😊

  • How will this make me feel? That is a question I need to start asking myself before saying 'yes' to things. I tend to have a bit of FOMO when people ask me to do things I know I'll enjoy, but will also drain me. I need to start embracing the Joy of Missing Out instead, and not worry about things other people might be doing.
    I am totally trying to sit against the wall tonight. That looks so relaxing after a long day on my feet!
    P.S. Congratulations on 50k!

  • I loved the video, and from the moment you mentioned tip, my legs have been up the wall ! Feels nice. 😉 It was very instructive, and not "cliché". I particularly appreciated the tip about not using your phone during breaks, I just realized thanks to you that this is what is giving me a sensation of never resting. I would also love the video about energy level, And where was this beautiful beautiful sunset shot from ? 🙂 It's wonderfully beautiful.

  • Absolutely amazing video! I'm feeling you speak about me. It's really what I discovered in my life too. It makes me laugh when I've watched the video with my legs on the wall automatically 😂.
    Thanks you. Have a nice day🌹.

  • More mental energy management videos please!! And thanks for sharing your experiences to helps us to improve our lives!🙏🏼

  • My Sunday morning started with this video. ☺️ Awesome work! Thank you! 🙂 Your videos makes my life much better. 👍🏼

  • I needed this. I'm resetting mylife and trying to make changes for my physical and mental state. Keep the vids coming. 😊

  • I find if I drink the same amount of water as alcohol that I drink, I dont have the headache. Alcohol dehydrates you and causes the headache. I am a social drinker. The water helps me make the alcohol last longer and gives the illusion of drinking more. Also, all the videos you suggested sounds great to me.

  • I would definitely be interested in a better sleep care video. All through my life I was never a morning person. In college I would always get plenty of sleep and I felt this did help improve my memory for learning. The problem began a few years ago when I began an office job. I have to be at work in the morning everyday. I work all day in a sedentary cubicle and want to relax when I get off work after using my intellect all day. In the evening I don’t want to go to sleep on time because I want to spend time for myself after I have rested. I stay up late doing things I enjoy to myself or I go to bed early and wake up in the middle of the night and do things for a few hours before going back to sleep. It’s difficult to create that time of work life balance without subtracting hours of restful sleep which I know are important for health and brain function. This would be an excellent video, Vera, so please consider making one when you can. Have a great week and keep up the good job.

  • Please make a video on mental energy management!
    Love your video! This is exactly what I needed today ☺️

  • I can no longer drink coffee because my stomach feels like it's twisted in knots afterwards! Sad because I used to love coffee, but as you said, it's totally not worth it!

  • Hi, a mental management video and a sleep aid video would be great please, I have problems with both of those things.
    Is it alright to do the ‘legs up the wall’ position on the bed instead of the floor? 💛💐

  • Loved the video! I have Fibromyalgia so a healthy lifestyle is super important in reducing symptoms. Will be trying out the yoga pose, thanks for the tips 🙂

  • Love your healthy habits videos. My mood changes quickly and I think it’s related to coffee and sugar too. Thank you x

  • A small mental energy break that helps me a lot: go to the bathroom! Especially when at school/work and around a lot of people the bathroom can be a place to have a break and be alone for just some minutes! ☺️

  • So, after 1 min, I paused the video, put my legs up and watch the end of the video 🙂 It was painful at the beginning but great feeling at the end. Thanks for your sweet advices and videos !

  • Thank you so much for this video, definitely going to try these tips. As always great content! 😀👍 Would love to see another end of summer decluttering video sometime too! 😊🌿xx

  • Hi! I’d be very interested in knowing more about dealing with mental energy problems. I feel like this is not as developed as other healthy habits.

  • Hi Vera what a fantastic video so much helpful information here thank you and please do the sleep and managing your energy levels videos ❤️

  • The cell smart phone ,social mediahas done us more harm than good…it has made us stupid,…..hope people understand that soon…

  • Hello 😊 nice video, as always, are you planning to do more videos talking about hsp ? 😊 i would be very interested of them!! ❤

  • I think the pose leads blood from legs to head. I heard about jiu-jitsu students mopping the floor with their hands before class so that blood flows to the head so they get more alert.

  • You are wise beyond your age. I truly mean that. This is coming from a 48 year old Zen Buddhist (who has been practicing for 30 years). You are amazing. Good job young lady! 🙂

  • I always wondered why drinking coffee made me feel sick and yet other people love it and feel great after drinking it. At least now I know why. I totally agree with the healthy food choices you talk about in the video. I take it a step further and grow my own fruit and vegetables out back, although I do have to buy the ones I don't have anyway. I also kept a few ducks and a rooster too for a while while researching recipes like crispy duck sauteed in butter and soy sauce with a delicate white wine, but I could never bring myself to eat them. I turned vegetarian soon after that anyway for healthier and kinder living purposes. It would be great to watch a more detailed video on re-energizing the mind as well as keeping it from getting too depleted. My stress, over indulgence and over work burnout took me years to recover from and it's not something I ever want to experience again.

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