Tag: habits

  • Underappreciated habits for a healthy brain

    Underappreciated habits for a healthy brain

    It’s more in your power than you think

    Have you come across any deep-seated beliefs about brain health? How about: “Dementia runs in my family; there’s little I can do about it.” Or “Diet and lifestyle can’t do much past a certain age; damage has already been done.” Let’s take a closer look at these ideas.

    Your brain wants you to sleep better

    Good-quality sleep may help reduce your risk of developing dementia, while poor sleep can reduce stress tolerance and may increase risk of depression.

    Regular bedtime and wake-up times and a screen-free bedroom can help improve sleep quality. Skip the night cap, since alcoholic beverages can affect the brain in two ways―they can fragment sleep, potentially impacting brain health, and they can also cause brain shrinkage over time, even with low to moderate consumption.

    Oral health is brain health

    Our oral microbiota affects brain health and cardiovascular health,  while tooth decay and tooth loss are associated with higher the risk of dementia. Diet also influences oral bacteria.

    A Mediterranean-like eating pattern, rich in whole foods and low in ultra-processed foods, promotes a healthier oral microbiota. Moreover, 10-year adherence to the MIND (Mediterranean-DASH intervention for neurodegenerative delay diet), no matter the age, was associated with a 25 percent lower risk of developing Alzheimer’s disease.

    Can you hear me now?

    Age-related hearing loss can increase the risk of cognitive impairment, cognitive decline, and dementia. Limit exposure to loud noise and wearing protective gear whenever you can (concerts included!).

    The connection between heart and brain

    Cardiovascular health is essential for brain health, though that connection is often forgotten. Research points to an association between high blood pressure in midlife and a higher risk of cognitive decline and dementia. Managing high blood pressure with a whole foods diet and regular exercise also benefit the brain. These lifestyle changes can improve cardiovascular function and lower the risk of heart and brain disease over time.

    Brain-bolstering foods

    A daily handful of blueberries can help improve memory, reduce the risk of cognitive decline, and lower systolic blood pressure.

    A daily serving of dark leafy greens can help slow down age-related cognitive decline. As for the magical “fruit” (yes, beans), regular consumption is also associated with a lower risk of cognitive decline.

    The advice is simple: opt for a plant-centred diet (it doesn’t need to be exclusive) that’s rich in polyphenols, protein, and healthy fats—derived from various sources, including veggies, fruit, coffee, tea, legumes, whole grains, and nuts and seeds—to help reduce the risk of cognitive decline and neurodegenerative disease.

    By Daniela Ginta

    Article Courtesy of Alive Magazine
  • Routines for resilience

    Routines for resilience

    Creating healthy habits to help us thrive

    In today’s fast-paced world, routines can anchor us to peace and calm—helping us to manage cognitive load, imbue everyday activities with meaning, and live more harmoniously with the Earth.

    What’s in a routine?

    Chances are, you repeat many habits every day without thinking: going to bed after the sun sets, taking a shower in the morning, and packing yourself a lunch for work. These are known as “primary routines,” or routines around sleep, diet, and hygiene that are essential to human functioning.

    Secondary routines, such as leisure, socializing, exercise, work, and studying, help to support our mental health and give meaning to our daily lives. Regular repetition of a routine can help develop it into a habit—an action to which you’re so accustomed that it becomes almost involuntary.

    What can routine do for you?

    Routines sometimes get a bad rap in cultural discourse, particularly as we age. We’re told that we shouldn’t allow ourselves to get stuck in a “rut”; however, most people find that some degree of structure in their lives allows them to flourish.

    Routines help people reduce anxiety by being able to predict what their days and weeks will look like. In turn, reducing anxiety over our life’s structure can help free up access to our prefrontal cortex, the part of our brain that allows us to think logically.

    Feel the rhythm, your way

    Routines can support you emotionally, physically, and mentally. Simple swaps, like walking to work when it’s nice out instead of driving, can help you get your steps in and may reduce symptoms of depression and anxiety.

    Morning routines, such as having a cold shower, drinking a glass of water upon waking, and getting some sunlight, can boost energy levels and improve overall health. Integrating routines into your workday, such as stretching every hour or having a cup of herbal tea after lunch, can help you to improve emotional regulation and find meaning in your day. Studies also show that regular self-care routines may even improve health outcomes for older adults suffering from chronic illness.

    Sync with nature

    Building routines also offers a way to connect more deeply with nature, which is associated with positive mental health benefits. Learn about Indigenous perspectives on seasonality, which call for us to connect with the landscapes around us; eat local, seasonal foods; and embrace the changing of the seasons.

    Try intentionally structuring your day around the movement of the sun: waking to catch its first morning rays, using its high-noon position as a cue to do some midday movement, and limiting access to screens once it has dipped below the horizon.

    Give yourself grace

    Remember to respect your body’s biological boundaries. If you’re naturally a night owl, implementing an early-morning routine may not last long. Aim for a routine that, above all, feels sustainable. Finally, don’t be afraid to shake things up if you feel a routine is no longer serving you.

    By Isabela Bonnevera

    Article Courtesy of Alive Magazine
  • Climb beyond your limits

    Climb beyond your limits

    Climb beyond your limits

    How to adopt healthy habits, one step at a time

    Habit stacking for health and fitness

    Habit stacking is the process of slowly pairing an established habit with a new one to create transformation over time. For example, if you’re already going for daily walks, why not try adding a five minute guided mediation while doing so?
    A big part of what habit stacking refers to is having discipline. That can manifest in a lot of ways, but whatever a person is doing, having discipline is what ensures it gets done.

    The power of a focused mindset

    Habit stacking requires a lot of work to build, hone, and adhere to routines, but it’s important to recognize that we’re also human. There are days we don’t feel like doing it. In these times, try slogans that motivate you. If you’re looking for an excuse to skip the gym, you might use, “I’m a person who goes to the gym when I don’t feel like going to the gym.” But it’s also important to listen to your body’s needs.
    For anyone who wants to make changes this year but feels overwhelmed or fears failing, try embracing the process. Transforming your life in 2026, whether that means adopting a plant-based diet to improve your heart health or focusing your workouts on improving your metabolic fitness, happens one step at a time.

    Habit stacking for all levels

    Ready to get stacking? Whether you’re a newbie or a habit-changing pro, this guide will help you make positive changes more easily.

    LevelFormulaExample
     beginnerAfter/before [current habit], I will [new habit].After I make tea in the morning, I will journal for 5 minutes.
     intermediateAfter/before [current habit], I will [new habit 1]. After [new habit 1], I will [new habit 2].Before I close my laptop for lunch, I will spend five minutes listening to a guided meditation. After I finish my lunch, I will take a 15-minute walk before I return to work.
     advancedAfter/before [current habit], I will [new habit 1]. After [new habit 1], I will [new habit 2]. After [new habit 2], I will [new habit 3].Repeat another chain of habits in a different part of the day.After I take my vitamins in the morning, I will put on my workout clothes. After I get dressed, I’ll go for a 20-minute run. After my run, I’ll drink a glass of water.After I eat dinner, I will wash my dirty dishes. After the dishes are clean, I will wipe down the kitchen. After the kitchen is clean, I will do 15 minutes of yin yoga.

    by Karli Petrovic

    Article Courtesy of Alive Magazine

  • Habits for healing

    Habits for healing

    Habits for healing

    Supplements and strategies to reach your health goals

    There are certain fundamental steps needed to reach any goals. Most of us know these things, but reminders are sometimes necessary to get back on track.

    These essential strategies—eating a healthy diet rich in colorful produce; exercising; getting plenty of sleep; drinking pure water; reducing harmful foods like fast food, fried food, and processed food; and eliminating habits that sabotage efforts, such as smoking and excessive drinking or eating—form the foundation for other health goals.

    Improve brain and mental health

    Nutrition and lifestyle choices play a large role in brain and mental health:

    • Following the Mediterranean diet—rich in fruits, vegetables, olive oil, and whole grains, plus fish, poultry, and eggs—can reduce the risk of cognitive decline and depression.
    • Supplementing with saffron may help protect against memory loss.
    • Drinking green tea may help reduce harmful amyloid-B plaques in the brain, linked to Alzheimer’s disease.
    • Exercising improves memory, so head out for a brisk walk on your lunch break or hit the gym after work.
    • Adding mushrooms to your diet at least twice a week may help reduce cognitive decline.
    • Supplementing with vitamin D3, if deficient, may significantly improve cognitive performance.

    Boost cardiovascular health

    The journey to cardiovascular health also involves healthy diet and lifestyle habits:

    • Engaging in regular activity—moderate to vigorous aerobic activities, with at least 150 minutes per week and muscle-strengthening activities twice a week.
    • Following a Mediterranean diet is linked to a reduction in stroke risk.
    • Drinking two to three cups of green tea may prevent fat buildup in arteries.
    • Sleeping seven to nine hours nightly; insufficient sleep may increase heart disease
    • Managing stress through self-care, connecting with loved ones, practicing yoga or meditation, journaling, or engaging in
    • Eating a diet high in anthocyanins (berries, cherries, and purple cabbage) has been linked to a significant reduction in heart disease risk.
    • Supplementing with omega-3 fatty acids—including wild salmon, mackerel, flaxseeds, and walnuts—may help reduce heart disease risk.

    Live a longer, healthier life

    To extend your life, what you don’t eat is as important as what you do:

    • Engaging in caloric restriction or fasting while maintaining optimal nutrition can effectively extend your life and ward off illness.
    • Maintaining a healthy body weight and reducing excessive abdominal fat through an active lifestyle improves
    • Eating at least three servings of nuts per week has been linked to a significant reduction in mortality risk.
    • Supplementing with curcumin has been linked to improved brain, heart, and lung health, and protection against age-related diseases.
    • Drinking green tea regularly has significant links to reduced risk of cognitive decline.
    • Finding purpose in life has been shown to lower inflammation, which can affect lifespan.

    By Michelle Schoffro Cook, PhD, DNM

    Article Courtesy of Alive Magazine