Most of us have busy lives with little time to spare for our well-being.
That’s why we’ve pulled together five easy habits for health that you can include in your daily life, so read on to know more about improving your well-being step by step.
One fun daily habit to improve health is to sing.
Singing releases those “feel good” hormones that lift your mood, such as endorphins and dopamine, and oxytocin, which helps you bond with others.
The benefits aren’t just emotional. People with chronic pain who sing report that they don’t need to rely on painkillers as much (1).
Just five minutes of singing a day can offer these benefits. It doesn’t even matter if you’re not in tune… just let yourself go and belt out your favourite song in the shower or while you go about your household tasks!
2. Drink tea
As well as being a refreshing beverage, tea offers many health benefits, too.
Green and black tea are packed with antioxidants that can improve your digestive and heart health. Meanwhile, herbal tea offers its own unique benefits — and you can even choose a blend to target a specific health condition.
3. Spend time in nature
We all know that nature has an instantly calming effect.
Studies have found that being in green spaces means a reduction in the hormone cortisol, which is linked to stress (2).
Spending time outdoors can also help lower your blood pressure and heart rate and reduce anxiety.
There’s no limit on the amount of time you should spend in nature. Aim for a walk or activity outside every day if you can or, if you don’t have access to outside space, consider adding some houseplants to your home.
There are many science-based benefits to meditating, including reducing stress and anxiety, protecting against memory loss and improving concentration.
In addition, meditation can improve sleep, which, in turn, resets your mind and body.
Studies (3) have also shown that meditation can help control chronic pain by empowering sufferers to cope with it better.
If you’re new to meditation, use apps, videos, or classes to guide you. And know that you only need to invest a few minutes a day to feel the benefits.
5. Take a break
Stepping away from your everyday tasks and duties means you have the chance to refresh both your body and mind.
If you have the ability to go on vacations frequently, you’ll reduce your chances of suffering from stress and heart disease and you’ll also improve your outlook on life.
But you don’t have to take a long break from your usual routine. A mini vacation of 24 hours will have similar effects, as will taking breaks during your working day.
Schedule in regular breaks of 10 minutes at least every two hours and you’ll find that you return to your tasks with a more positive attitude and increased focus.
A healthier life…one step at a time
Which daily habit to improve health and wellness could you start today? If it’s drinking tea, then take a look at our tea collection. Each blend is designed to offer both a delicious cup of tea as well as unique benefits for the body and mind. It’s the easy way to a healthier life… one step at a time!
1. Irons J, Kuipers P, Wan A, Stewart D.’ Group Singing Has Multiple Benefits in the Context of Chronic Pain: An Exploratory Pilot Study,’ Pain Management Nursing, Volume 21, Issue 3, June 2020, Pages 259-264.
2. Hunter M, Gillespie B, Chen S. ‘Urban Nature Experiences Reduce Stress in the Context of Daily Life Based on Salivary Biomarkers,’ Frontiers in Psychology, 04 April 2019, Sec. Environmental Psychology https://doi.org/10.3389/fpsyg.2019.00722.
3. Zancha J, Gilchrist C, Ortiz C, Dyson-Hudson T. ‘Pilot clinical trial of a clinical meditation and imagery intervention for chronic pain after spinal cord injury,’ The Journal of Spinal Cord Medicine, 2022 May;45(3):339-353. doi: 10.1080/10790268.2021.1970894. Epub 2021 Oct 6.