10 daily habits that have positively impacted their life in areas like physical, emotional, and brain health.

10 daily habits that have positively impacted their life 

 1. Drink a glass of water in the morning: The speaker starts their day by drinking a glass of filtered water, which helps replenish hydration levels and boost energy.

2. Meditate for 10 minutes: Despite initial skepticism, the speaker emphasizes the benefits of meditation, such as reducing anxiety, improving immune function, and enhancing mental clarity. They recommend being patient in the beginning and trying guided meditation apps like Calm or Headspace.

3. Go for a daily brisk walk outdoors: The speaker acknowledges that this habit may not be possible year-round, depending on the weather. However, getting fresh air, sunlight, and exposure to greenery has been found to be a mood booster and beneficial to overall health. The speaker uses a heart rate app to ensure their walk counts as moderate cardiovascular activity.

4. Incorporate weight training into an exercise routine: The World Health Organization recommends weight training at least two times a week to preserve muscle mass and bone density, especially as we age. The speaker suggests seeking professional guidance initially and later incorporating bodyweight exercises or free weights at home.

5. Consume greens daily: As a nutritionist, the speaker admits to finding it challenging to eat greens but emphasizes their nutrient density. Smoothies can be an easy way to incorporate greens into the diet, and the speaker provides a link for tips on making green smoothies taste better.

6. Eat brightly colored fruits and vegetables: The speaker aims for at least two to three servings of brightly colored fruits and veggies daily. Different colors indicate various phytochemicals with diverse health properties. Eating a variety of colors helps obtain a range of vitamins and minerals.

7. Listen to relaxing music every evening: Music, particularly nature sounds and soothing melodies can reduce stress and lower cortisol levels. The speaker recommends winding down with calming music, such as flutes or nature sounds.

8. Read or learn something new every day: Engaging in mentally stimulating activities like reading or learning new things can slow down cognitive decline as we age. Fiction or non-fiction books, language learning apps, or educational videos are all ways to keep the brain engaged.

9. Spend quality time with loved ones: The speaker highlights the importance of giving undivided attention to loved ones, and avoiding distractions from phones or other devices. Quality communication and bonding, including cuddling with pets, can release oxytocin and reduce stress.

10. Avoid phone usage before bed: Using phones before sleep can disrupt sleep patterns due to mental stimulation and the blue light emitted by screens. The speaker recommends switching off or putting the phone on flight mode an hour or more before bedtime to improve sleep quality.

It's important to note that the speaker mentions the gradual development of these habits over five years and emphasizes the need for flexibility and personalization based on individual preferences and circumstances.