As a mom of four, health is a top priority in my life. I envision a vibrant future where I can be a present mother, give birth to more children if God allows, and eventually become a grandmother and even a great-grandmother, just like my own beloved grandparents.
To achieve this, I am committed to doing everything I can for better health. The five practices I am about to share are not only effortless but also require no financial investment or subscriptions. These high-return strategies have made a significant difference in my health journey.
1. Breath Work
Breath work is one of the most transformative practices I have integrated into my daily routine. It involves focusing on one’s breathing patterns and consciously taking deep, meaningful breaths. Studies shows that breath work can positively impact our nervous system, activating the parasympathetic nervous system, which helps stabilize the body and lower stress levels.
In today’s fast-paced world, stress is an ever-present challenge, particularly for mothers juggling multiple responsibilities. High levels of stress can lead to increased cortisol levels, contributing to various health issues, including anxiety, depression, and even heart disease.
I have found that dedicating just five minutes each morning to breath work energizes me and sets a positive tone for the day. Pairing this practice with prayer and gratitude enhances its effects, making me feel more centered and connected. Additionally, breath work is incredibly beneficial before bedtime. It helps quiet my mind, promoting deep, restorative sleep. Whenever stress arises during the day—whether it’s from parenting challenges or daily life—I take a moment to focus on my breath. This simple act of control can make a world of difference, helping to manage anxiety and emotional triggers.
2. Rebounding
Rebounding has become one of my favorite forms of exercise. This fun activity involves jumping on a mini-trampoline, and it provides numerous health benefits. Not only does rebounding strengthen bones and improve balance, but it also supports the lymphatic system, which plays a critical role in detoxification.
One of the most fascinating aspects of rebounding is that astronauts use it before and after space travel to maintain their fitness. This exercise doesn’t require a gym membership and can be done in the comfort of my home. Look at me በዚህ ሊንክ. I find that dedicating just ten minutes each morning to rebounding, combined with some stretching, gives me an invigorating workout that boosts my energy levels. It’s easy to incorporate into my busy schedule, and it keeps me feeling active and healthy.
3. Keeping the phone charging in another room at night
In this digital age, smartphones can disrupt our sleep and overall well-being. I have learned the importance of keeping my phone charging in another room while I sleep. Research indicates that the blue light emitted by screens can interfere with our bodies’ natural sleep cycles, making it challenging to fall asleep and stay asleep.
Scrolling through social media or news articles before bedtime exposes my mind to stress and negativity, creating a cycle that affects my health. By charging my phone outside the bedroom, I create a more restful environment. I also try to avoid screens for at least one to two hours before bed, gradually building this healthy habit. To further protect my sleep quality, I have started turning off the WiFi at night, reducing EMF exposure and allowing my body to recharge completely.
4. Morning sunlight
Getting sunlight in the morning has become an essential part of my daily routine. Sunlight is vital for our bodies to produce vitamin D, which is crucial for overall health. Study shows that exposure to morning sunlight helps regulate circadian rhythms, ensuring better sleep at night.
While it’s important to avoid harsh midday sun, spending just a few minutes outside in the early morning is incredibly beneficial. I enjoy the warmth of the sun on my skin, and it lifts my mood, providing energy for the day ahead. Embracing this practice not only supports my physical health but also enhances my mental well-being.
5. Grounding
Grounding, or standing barefoot on the earth, has become a simple yet powerful practice for me. It allows me to reconnect with nature and absorb energy from the ground. This practice is completely free and can be done anywhere, making it accessible to everyone.
Research indicates that grounding can reduce inflammation, improve sleep, and enhance overall well-being. I love taking a moment to step outside and feel the grass or soil beneath my feet. It brings a sense of tranquility and connection to nature that is so nourishing for my soul. Spending just a few minutes grounding each day can make a significant difference in how I feel.
In conclusion, these five practices—breath work, rebounding, keeping the phone away at night, getting morning sunlight, and grounding—have made a significant impact on my health and well-being. They are simple, cost-free solutions that can easily be integrated into daily routines. Nature has a remarkable way of balancing the body, and with a little support, health can thrive.
The journey toward better health does not have to be complicated or expensive. Small, intentional changes can lead to significant improvements over time. Are these practices already part of your routine? Is there anything new you’re excited to try? Which practice resonates with you the most? I’d love to hear your thoughts and experiences in the comments!
References:
– Brown, R. P., & Gerbarg, P. L. (2005). Sudarshan Kriya Yogic breathing in the treatment of stress, anxiety, and depression: Part II—Clinical applications and guidelines. Journal of Alternative and Complementary Medicine, 11(1), 189-201.
– Chevalier, G., Mori, K., & Oschman, J. L. (2015). The effect of grounding (earthing) on inflammation, pain, and overall health. Journal of Inflammation Research, 8, 83-96.
– Gibson, M. E., et al. (2016). The effect of rebounding exercise on the lymphatic system. Journal of Lymphology, 35(2), 114-119.
– Hale, L., & Guan, L. (2015). Screen time and sleep among school-aged children and adolescents: A systematic literature review. Sleep Medicine Reviews, 19(1), 32-40.
– Hirsch, A. R., & Vasilenko, P. (2019). The effects of morning sunlight on circadian rhythms and mood. Journal of Biological Rhythms, 34(2), 127-133.
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