Fall is here, bringing with it cooler weather, a host of delicious seasonal treats and, for many, an even busier schedule. With kids returning to school and everyone getting back to the grind after the lazy days of summer, it can be tricky to find time to keep up with healthy habits. But fall is a great time to establish a healthy routine that will see you through the temptations of the holiday season. Here are five healthy habits for hectic schedules that will boost your mental and physical health without taking up too much time.
1. Kick-Start Your Day With Breakfast
Eating breakfast jump-starts your metabolism, helping you burn more calories throughout the day. People who eat breakfast tend to have a lower Body Mass Index (BMI), according to Rush University Medical Center. What you eat matters, though. Aim for a balance of whole grains, protein, fruits and veggies, while limiting sugar. Protein and whole grains help fill you up with lasting nutrition, and cutting added sugar helps you avoid a mid-morning crash.
It can be tough to prepare and eat breakfast before you head out the door, but there are lots of simple and nutritious options that you can take to eat at your desk, such as boiled eggs, yogurt cups and oatmeal.
2. Practice Mindfulness
Mindfulness may seem like a buzzword these days, but its appeal is supported by research. The benefits of mindfulness are extensive, including relieving stress and depression, lowering blood pressure and lessening chronic pain, according to HelpGuide.org. Mindfulness refers to being actively present and paying attention to the details of the moment. If you’re a beginner, try closing your eyes and focusing only on your breathing. Taking just 10 minutes a day to practice mindfulness can help you slow down and live in the moment.
3. Turn off Electronics
The whole family can benefit from this healthy habit: Set aside an hour to turn off the TV, phones and other devices. Additionally, try to resist the urge to check work email at home. Checking emails after working hours can make it difficult to establish a strong work-life balance and can ultimately increase your stress levels and damage your emotional health, according to a recent study presented at the Academy of Management. It’s common to feel like you must always be connected, but your mind and your family can benefit from unplugging for a while.
4. Enjoy Home-Cooked Meals
When you’re in control of the menu, you can decide to serve reasonable portion sizes, limit the fat and salt, and add more veggie-based side dishes. Eating at home is also easier on your budget. When you cook meals at home during the week not only will you have a nutritious, healthy meal every night, but, if you make a little extra, you’ll also have leftovers for lunch. If your weeknights are busy, planning ahead can help. You can prep, cook and pack food on the weekend for the coming week, or even freeze meals. A slow cooker can also be a great time-saver as you can prep ingredients the night before, then combine everything in the pot and turn it on before you walk out the door in the morning.
5. Set a Bedtime Routine
You may already do this for your kids, but it’s just as important for you. Adults need at least seven hours of sleep every night, according to the American Academy of Sleep Medicine. Adequate sleep lowers your risk of many health problems and helps you maintain a healthy weight. Try to go to bed at the same time each night. If you have trouble falling asleep or staying asleep, consider avoiding alcohol and caffeine in the evenings. Instead, drink warm milk or chamomile tea.
Fall may be a busy time, but these five habits can easily fit into your current routine so you can feel good, stay healthy and have the energy you need to keep up with your hectic schedule.