5 health habits under 5 minutes

November 10, 2024

Staying healthy these days sometimes seems impossible! I have to stop myself from buying all of the supplements, doing all of the cleanses, or learning about all of the new "diets". Here are some simple habits I have incorporated into my daily routine that help me feel good.

1. Wake up with the sunlight (or red light)

Exposure to natural sunlight helps regulate the body's circadian rhythm, which in turn influences the sleep-wake cycle and various physiological processes. Sunlight exposure early in the day is linked to improved mood, enhanced alertness, and better overall mental well-being. Alternatively, using a red light in the morning can simulate the sunrise and has been found to be less disruptive to the circadian rhythm than other artificial lights. This gentle wake-up can contribute to a smoother transition from sleep to wakefulness, reducing sleep inertia and promoting a more energized and focused start to the day.

Bontanny red light

2. Rebound for one minute

Rebounding, or trampoline exercise, facilitates lymphatic circulation. The rhythmic bouncing motion stimulates the lymphatic vessels, helping to move lymph fluid throughout the body. This increased circulation promotes the efficient removal of toxins, waste products, and cellular debris from the lymphatic system, contributing to improved immune function and overall detoxification. Regular rebounding sessions thus play a pivotal role in supporting a healthy and robust lymphatic system. I rebound for one minute upon waking to get my system going.

Rebounder

3. Drink kefir

Kefir is a rich source of probiotics, live beneficial bacteria that promote gut health. The probiotics in kefir contribute to a balanced and diverse gut microbiota, enhancing digestion and nutrient absorption. Additionally, kefir contains vitamins, minerals, and proteins, further supporting immune function, promoting bone health, and contributing to overall well-being. I make my own kefir with apple juice and a starter - it's super easy! Here's the recipe.

4. Use a hip hook

I cannot say this enough-- if you sit for long periods of time, you need a hip hook. It helps counteract the negative effects of prolonged sitting on the hips and lower back. Sitting for extended durations often leads to tightness and stiffness in the hip flexors and surrounding muscles. Using a hip hook allows individuals to target and release tension in the pelvic area, promoting flexibility and reducing discomfort associated with prolonged sitting. Additionally, the hip hook encourages better posture and alignment, which can contribute to improved overall comfort and reduced strain on the lower back for those with sedentary lifestyles. I use mine once a day for 90 seconds on each side.

Aletha back and hip pain relief
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5. Set my alarm for 5 minute stretch breaks throughout the day

Regular stretching helps improve blood circulation, preventing muscles from becoming stagnant and reducing the risk of stiffness and discomfort. I set a few alarms each day because otherwise, I would forget. Taking short breaks for stretching has been shown to boost energy levels, increase productivity, and alleviate mental fatigue, contributing to overall well-being and improved focus throughout the day.