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HEALTHY HABITS: 10 daily habits that changed my life (science-backed)

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Healthy daily habits can transform your life. In this video, I share 10 daily habits that have helped not only my physical health, but also my mental and brain health. All the habits are backed by science so they really do work! The healthy habits in the video are things that I strive to do everyday, but I don't put pressure on myself to be perfect all the time. Even if I can do these items at least 4-5 times a week, it's enough to see the benefits. The habits in this video include nutrition changes, lifestyle changes such as sleep and exercise and also a few things you can do for brain health and mental/emotional health. All the scientific references to back up any claims I make in the video are below. ------------ Scientific + other references: HABIT #1: https://www.news-medical.net/news/20120218/Even-mild-dehydration-affects-mood-energy-level-and-ability-to-think-clearly.aspx https://www.healthline.com/nutrition/7-health-benefits-of-water https://www.ncbi.nlm.nih.gov/pubmed/21736786 https://www.businessinsider.com/executives-drink-water-when-they-wake-up-2016-9 https://today.uconn.edu/2012/02/even-mild-dehydration-can-alter-mood/ https://healthcare.utah.edu/the-scope/shows.php?shows=0_rry1htrr HABIT #2: https://www.ncbi.nlm.nih.gov/pubmed/12883106 https://www.ncbi.nlm.nih.gov/pubmed/29306937 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3772979/ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3580050/ https://www.ncbi.nlm.nih.gov/pubmed/26586819 HABIT #3: http://www.who.int/news-room/fact-sheets/detail/physical-activity https://www.huffingtonpost.ca/2017/10/11/living-close-to-trees-may-help-you-live-longer-study_a_23240459/ https://learningenglish.voanews.com/a/plants-help-women-live-longer/3311928.html https://www.ncbi.nlm.nih.gov/pubmed/19833605 http://time.com/4881665/green-spaces-nature-happiness/ HABIT #4: https://www.healthline.com/nutrition/sarcopenia https://www.bones.nih.gov/health-info/bone/osteoporosis/bone-mass https://www.ncbi.nlm.nih.gov/pubmed/16702776 HABIT #5: https://www.cdc.gov/pcd/issues/2014/13_0390.htm HABIT #6: https://www.healthline.com/health/make-holiday-spirit-bright-multicolored-meal#1 https://www.ncbi.nlm.nih.gov/pubmed/26287411 https://www.precisionnutrition.com/phytochemicals HABIT #7: https://askabiologist.asu.edu/plosable/does-playing-music-reduce-stress https://www.ncbi.nlm.nih.gov/pubmed/26270746 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5328126/ https://www.healthline.com/nutrition/ways-to-lower-cortisol#section5 HABIT #8: https://www.realsimple.com/health/preventative-health/benefits-of-reading-real-books https://www.health.harvard.edu/blog/learning-new-skill-can-slow-cognitive-aging-201604279502 https://psmag.com/economics/lifetime-of-reading-slows-cognitive-decline-61800 https://www.medscape.com/viewarticle/807290 HABIT #9: https://www.ncbi.nlm.nih.gov/pubmed/15834840 https://www.bustle.com/p/7-health-benefits-of-cuddling-according-to-science-7543527 HABIT #10: https://www.health.harvard.edu/staying-healthy/blue-light-has-a-dark-side LINK TO SLEEP VIDEO: https://www.youtube.com/watch?v=3Y9BdGjZvRk LINK TO HOW TO MAKE GREEN SMOOTHIES TASTE BETTER: https://www.youtube.com/watch?v=OipmEpVxHys WORKOUT CHANNELS I LIKE: https://www.youtube.com/user/ToneItUpcom https://www.youtube.com/user/blogilates https://www.youtube.com/user/FitnessBlender https://www.youtube.com/user/XFitDaily If you have any tips to share, let me know in the comment box below! Thanks for sharing :). If you liked this video, you should subscribe! I make videos every week. To good health! 🌷Ria --------------------------------------------------- Music is from Epidemic Sound --------------------------------------------------- DISCLAIMER The information provided on this channel is for informational and educational purposes only and is not intended as a substitute for advice from your physician or other health care professional. You should not use the information on this channel for diagnosis or treatment of any health problem or for prescription of any medication or other treatment. Consult with a healthcare professional before starting any diet, exercise or supplementation program, before taking any medication, or if you suspect you might have a health problem. COMMENT POLICY: Everyone is welcome on my channel, but I expect my viewers to be polite and respectful towards me and other community members as well. Wouldn't you expect the same if you had your own channel? Any rude, sarcastic, offensive, spammy, narrow-minded or irrelevant comments will be deleted without hesitation. Constructive criticism is welcome if you politely express it :). Thank you!
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Text Comments (451)
The Whole Happy Life (4 months ago)
Hello hello! Have you planned any goals for 2019? ⭐ It's never too late to start 😄. If you're interested in setting goals (including health, wellness + other goals) for this year, please check out my latest workbook. You can download the 2019 Life Goals Workbook on Gumroad here: https://gumroad.com/l/life-goals-workbook-2019 You can watch the video on the workbook here: https://www.youtube.com/watch?v=GzBHrMG7nxQ I hope you have a wonderful 2019! 💖
Sara Thomas (2 months ago)
You said your a nutritionist? How do you like it? What's the difference between a nutritionist and a dietitian? Which one do you recommend? I'm looking into being one of these. Any tips would be helpful :)
ebi faezah (3 months ago)
my goals is to get pregnant.glad to say that i have gain ideal weight from obese after i did pcos diet. now still keep consistent in my diet to improve my insulin resistance and balance my hormone. 😊😊😊😊
Indrani Das (3 months ago)
Most powerful n health benefits video.
Sayanti Maitra (3 months ago)
I want to cut my expenses and adopt a minimalist lifestyle. I want to be physically and mentally healthy. I have already started all those habits you told in the video. But the main problem is that, there are days, when I can't follow those habits. That makes me very guilty and I become very depressed and I blame myself for not being the better version of myself.
Peter Piper (18 hours ago)
I love eating GREEN and will add spinach to my smoothies all the time. Actually, I LIKE the taste of spinach, so I don't have to add it to my smoothies, but I never miss an opportunity to eat GREEN. GREEN MAKES YOU LEAN!
Hi am new subscriber 🙋‍♀️
Crushing Meditation (5 days ago)
Hi Ria, I just discovered your channel today and I now I am binge watching your videos! I love all your videos in terms of quality, content, value and sincerity. And I am blown away by the similarities between you and I! I also live in Canada, I am also into yoga, meditation, walks, minimalism, healthy eating and I also hate going to the gym lol. I am also an engineer and I make YouTube videos about meditation. I subscribed to your channel and look forward to watching many more of your videos!! Keep it up girl!!
John Vilor (5 days ago)
Thanks for your advice. It's awesome. Congratulations!
Eileen Reed (6 days ago)
Thank you for your video, it was so helpful and refreshingly honest.
Sara IdlbI (13 days ago)
The best thing ever that is good for me is I practice my hobby every day or when I feel that I have to do so. Doing things that you love every day helps in activating your brain and to feel comfortable. And other thing is if I'm angry. I shout out about the things that I don't like and I try to express my emotions whatever it is, it's better than when I used to hide the things that bother me. Now I wanna try as much as I can your advice to keep my cellphone away from me before sleep.
Phoebe (14 days ago)
Thank you. =)
Bontu jimma aba jiffar (14 days ago)
Good job..txs
Rachell M L. (14 days ago)
love it thanks
DavisDay Beauty (15 days ago)
I am just now finding your channel. I have to say I have learned a lot. you are extremely informative with your videos. One habit that has changed my life for the better is staying consistent with waking up before 5:000am & going to the gym. Its the best kick start of my day. something I'd like to work on is putting my cell phone down an hour before bed, but sometimes its so hard to just let it go.
Nicole P. (26 days ago)
I downloaded a blue light filter app on my phone it helps a lot....the one habit that has changed my life is drinking tea daily. I love Herbal Teas and I have recently tried Oolong and Jasmine tea really good gived me that little caffeine kick in the morning (not a fan of coffee the taste and too much caffeine).
kari joan salli (27 days ago)
I love your cat! What breed is it and what's the name of it's color?
The Whole Happy Life (26 days ago)
Hi! I have 2 cats - both are the Birman breed. One is red lynx point, and the other is blue lynx point.
Mig Ram (1 month ago)
Thanks for sharing! Subbed 👍
anand balam (1 month ago)
FREEMEDIA Society (1 month ago)
Let's put it to test😁 ready, set, go!!!
Great tips that help the mind, body and soul. Thanks! What's your next video going to be on?
B Bacc Soon (1 month ago)
If you're scrolling through the comments don't let these opinions stray your mind. I know you're looking for some type of confirmation, but sometimes you gotta confirm with your own mind. Side note, heal yourself with the food you eat! Doctors will rarely tell you, but there's so much we could do for our sick and depressed state with natural foods. Oh, and one more thing. I kow you're tired but..KEEP FIGHTING. The hardest battles make for the greatest stories.
Loice Kasande (1 month ago)
I was really lost today, this morning I was feeling so lost. I am back to order and will continue to nurture my daily habits as I have learnt that it takes years for the habits to develop.
The Avengers (1 month ago)
U r vry beautiful
Miah A. (1 month ago)
It's nice to hear someone else say they are not a naturally calm person. Cause I often wonder if it's just me.
Ambika Magar (1 month ago)
Thank you!
Kimberly Snow (1 month ago)
Reading scriptures and meditation changed my life. Thank you for your videos they are tremendously helpful.
Dipti Karki (1 month ago)
Your tips are helpful and realistic and I would further like to request you to make these sort of videos for busy working mothers of small child because its a whole different world
Dipti Karki (1 month ago)
+The Whole Happy Life I knew you would say so but still u can make one for busy working women with dynamic and demanding jobs like myself. I am a law enforcement officer btw and I'm quite hopeful that you will soon come up with something❤️
The Whole Happy Life (1 month ago)
Thank you, Dipti. As much as I would love to create that sort of content, I'm not the right person to do so since I have no kids and therefore no relevant experience.
Ruchi Dave Hembram (1 month ago)
One thing that has changed my life is Rajyoga Meditation from Prajapita Brahmakumaris World Spiritual University. It provides Daily Spiritual knowledge which acts as food for the Soul and the practice of Rajyoga Meditation acts as an exercise for the Soul(Mind & Intellect). This adds Virtues and Values to our lives making it easy to be stable in every situation.
Swapnil Kamble (1 month ago)
Great video
It's a good habit
resh rafa (1 month ago)
MEENAXI (1 month ago)
Hi very nice video, first time I watched your channel, n I liked it 😘
Firehiwot Getachew (1 month ago)
All you mentioned is right
Alecx Mossige (1 month ago)
Walking to and from work really has change my outlook in some ways
Leyna Aa (1 month ago)
You look and sound like Megan Young..
teklay brhane (1 month ago)
Wow,keep it up.
Nelly Shaik (1 month ago)
You look so intelligent!thx for the information.💚
Esther Esther (2 months ago)
M unable to leave meat ...M much meat lover .....
Nick Stahl (2 months ago)
Jeganathan Visakan (2 months ago)
RIA, excellent, keep up the good work
llozano2 (2 months ago)
I love you so much! You are a blessing to the world.
Himanshu lifestyle (2 months ago)
i am new subscriber you are gorgeous and your skin glow like pearl😍😍😍😍
Micael Borges (2 months ago)
Hi Ria! I’ve been looking through your videos lately as I discovered your channel just recently. Thanks for the interesting info! But I have to say that you are so beautiful! 😊 Cheers
Ali Haiy (2 months ago)
any tips on any good vegs to add to my diet trying lose weight i dont really like smoothies. I never really eat vegs so trying to ease my way in any recommendations would be great.
I used to like to read a book but now not so much
Heavenly Chase (2 months ago)
You’re beautiful!
Elisjada Skendaj (2 months ago)
watching you videos is so relaxing ...hugs
Taja Devi (3 months ago)
thank you, wonderful videos
Francios Dimasaca (3 months ago)
On my opinion you must not recommend a guided meditation Because meditation is to clear your mind if you have a guided meditation you will not clear your mind Dont delete it im being polite ☺️
The Whole Happy Life (3 months ago)
It's a common misconception that all meditation is to clear the mind. It is not. It's about being present and learning to focus. https://lifehacker.com/meditation-isnt-clearing-the-mind-it-s-focusing-on-on-1643101622 https://medium.com/thrive-global/why-meditation-is-not-about-clearing-the-mind-611bdd5ea07
Shahzeb Khan (3 months ago)
U look pretty maybe because of these good habits
Brittany Autumn (3 months ago)
Sugar is sugar. Fruit is natures candy it should be consumed on occasion as a treat.
The Whole Happy Life (3 months ago)
That's not what the scientific evidence suggests, so not sure where you're getting that idea. 🤷 Can you back up your claim with peer-reviewed scientific literature (not blogger articles)? I'd be curious to know why you believe that fruit is to be limited to occasional consumption. If fruit was so "bad" that it should only be a treat (as you imply), then the World Health Organization would have clearly stated that fruits and vegetables with sugar are to be limited. They don't say that. Their recommendations to limit sugar only apply to added and "free" sugars (isolated sugars). That's because there's no scientific evidence to support the fact that sugar naturally found in whole fruits and vegetables is problematic for most people. All the research points towards reducing added sugar, not sugar in whole foods. Which is exactly what I mentioned in the video. The scientific evidence I've reviewed personally suggests that regular fruit consumption is a healthy part of the diet. This includes both observational studies as well as randomized controlled trials on fruit. Fruit consumption is associated with lower obesity rates as well as lower disease rates. Randomized controlled trials with fruit also show positive benefits such as lower inflammatory markers and better cholesterol profiles. With benefits like that, why would anyone just want to have fruit as an occasional treat? P.S. Please don't provide any literature on isolated fructose. That's irrelevant. Fruit is not the same as high fructose corn syrup, and therefore studies that show harm of isolated fructose don't apply to whole fruits.
amrutaj28 (3 months ago)
Very nice video 😊 but I was happy to find out that I already am a minimalist 😃 so this made me feel good about myself 🤗
Sara Ilyas (3 months ago)
".....and cuddle human to.." haha love your contents keep yup! New subie from Pakistan🙋‍♀️
Emma Gustafsson (3 months ago)
I am studiying a lot and setting a timer for 1 hour helps me relax and not think about time because it will call me in an hour, that's when I take a break from studying, eating something small and healthy, walking around and doing a few exercises to help my bloodflow going. This makes me feel so much better. Still don't know what to do about food coma after lunch time but I'm working on it, trying different activites to prevent me form taking a two hour nap.
Rhea Ghotgalkar (3 months ago)
Yay to sharing a name!!! 😎
cindy duran (3 months ago)
Thank You I agree with a lot of your tips.
pallavi dixit (3 months ago)
Thank you for letting us know the healthy ways of spending each day😊
Jasna Z. (3 months ago)
In July I watched your video and now after more than 6 months I can say I implemented your suggestions (I downloaded Calm App and this one made the HUGE difference (it took a while to get used to it :), water and lemon in the morning,, music, TED Talk ...) As I live in great GTO area these days I can't walk outside (-20 Brrr) my Fitbit reminds me to finish 250 steps every hour... and I can go on and on .... I CAN'T THANK YOU ENOUGH FOR A GREAT VIDEO YOU ARE PUTING OUT !!!
The Whole Happy Life (3 months ago)
Thank you, Jasna. So wonderful to hear the impact on you! Keep it going!
She does it all (3 months ago)
I have been looking for a channel like this for a while!! Holistic nutrition backed by science. Learning from the basics.
Sunshine (3 months ago)
Good advice.
Joy Lara (3 months ago)
I really have to kick my sugar habit, specifically, that chocolate bar after 9pm, when I’m still trying to finish up “just one more thing” on the kitchen cleanup list.. Thanks so much for your videos! You are inspirational. :)
Vidhi H Bhatt (3 months ago)
Amazing tips.
Shatakshi Aggarwal (3 months ago)
I try to have at least 10 glasses of water daily. This keeps my system clean and I noticed that my immunity increased.
All in All (4 months ago)
Very useful information Ria, one small suggestion, you will be so beautiful when you smile while talking. I feel very therapeutic when seeing your videos, but smiling is missing, so please consider.
Kathryn Piazza (4 months ago)
Stopping my habit of drinking soda pop (dr pepper) has kept my weight down and helped my skin so much. I get my fizzy addiction from sparkling water and my sweet tooth addiction from fresh fruit now.
Rashmi Ambedkar (4 months ago)
Last one is most difficult 1
Venkatesh Babu (4 months ago)
1.Waking up early in the morning 4 o' clock without an alarm. 2.Taking Cold shower. 3.Reduced smartphone use. These habits brought possitive changes in my life. Some habits mentioned in your video going to added above mentioned list.. Thanks for ur video..
Nishat Shormi (4 months ago)
I hit the like button before the video even starts. Sweet, simple and smart.
Murni Mohammad (4 months ago)
I find it difficult to drink plain water. I know it is very dangerous to drink flavoured drinks everytime but I cannot help it. I love coffee too much. How do I trick my brain to love plain water?
Pipe Duster (4 months ago)
Thank you for no nonsense videos without a lot of music!
Stenige Maldonado (4 months ago)
Thanks for the tip about Calm app
Thảo Nguyên Cao (4 months ago)
after a long working day with the preschoolers, I often get tired and sleepy, if I go running or take a walk, it will make me more tired and can not prepare for lesson plans, can you please give me an advice?
Mari Suggs (4 months ago)
Hi there, new to your channel, just subscribed! 😃 I think we’re twins—in our habits.
Optimal Way (4 months ago)
Thanks ! Very helpful
meme goswami (4 months ago)
Hi Ria your face is so soothing to watch..do you have any connection with India? Because u look pretty Indian..neway love you..😘😘
meme goswami (4 months ago)
+The Whole Happy Life love you lady and keep going..😘😘
The Whole Happy Life (4 months ago)
Hi Meme, thank you for your comment! Yes, my parents are from India. 😊
Klaus Espi (4 months ago)
Thank God I've found you!!!! God bless you.
Neethu Jayakumar (4 months ago)
Really awesome video .
Taradevi Timilsina (4 months ago)
Which is better drinking hot water or cold water plz answer
Meredith Swain (4 months ago)
i love watching this video. you have such a calm voice and great tips
Amy E (5 months ago)
4/10 is not nothing! Great video!
Taradevi Timilsina (5 months ago)
Your channel is very informative ♡♡♡♡
Katti Winkler (5 months ago)
Thank you for this video I've started putting greens in my egg bakes spinach it's very filling and when I make a shake I put in berries spinach almond milk. Thanks again.
Cleo Pitt (5 months ago)
Hi Ria, I've only just found your channel and I love it. I've always struggled with my weight, and over the last 6 months I've managed to lose 8kg which is great. As well as eating less food and eating a healthier diet, the biggest change I've made is that if I do break out and overeat or eat the wrong food, I go straight back to my new healthy regime at my next meal. That has been a real break through.
Sam Galloway (5 months ago)
I walk more in the winter because I hate the heat and I can just wear a coat and I'll be okay. I love when it's near Christmas and seeing people's Christmas decorations.
Alpha Babe (5 months ago)
Drinking warm water first thing in morning followed by 40 min brisk walk has changed my life, feel positive and active all day long
Rahul Kandavara (5 months ago)
Thanks for info. n ua cat is so cute 😍😘😘🐈🐱
Camila Pham (5 months ago)
I obviously love all your tips. And one more thing Idk if anyone does but it helped me a lot is One work at a time, like eating without distraction from tv or involded loud things, when I walk just walk only, no music. it helps me concentrate on the thing I'm doing and to be more careful and feeling so grateful of having it right that time.
Dzikrina Saira (5 months ago)
Reflecting and musing of what happen to me today is a good habit for me. I do it everyday before going to bed. And writing gratitude journal is also something i used to do everyday, it gives me a good vibe and keeps motivating me. Anyway thanks Ria, this is such a good video as usual :) Greetings from Indonesia 😊😊😊
Leah Jordan (5 months ago)
Thanks Beaut ♡
sonali sona (5 months ago)
Iam from India i love your vedios
patty 8873 (5 months ago)
Another good meditation app is called Breethe.
GD (5 months ago)
Ur skin is very smooth n clean.. whats d secret...😍
The Whole Happy Life (5 months ago)
I have two videos on healthy skin on the channel. 😊😉
Hello I m from Brazil. I am a teacher and teach in public school. The school I teach is very poor and your video helped me a lot I have grown up very well about knowledge , thanks. my e mail [email protected]
Dorothy Raklios (5 months ago)
Found your voice very calming and life affirming. One thing that helps me a lot is to avoid negativity whenever possible or acknowledge it and move on quickly. 😇
Maria Silva (5 months ago)
Thumbs up for the 10 healthy habits
Freja Schneider (5 months ago)
I love Blogilates too! I work out every day 1 hour with her videos, so motivational she is <3
Rosina A (5 months ago)
Thank you for the daily habits.
albino hedgehog (5 months ago)
I use calm aswell its amazing. Also have started using insight timer too, to mix it up a bit.
Heidi Solberg Økland (6 months ago)
I keep a gratitude journal, so the last thing I do before going to sleep is to think grateful thoughts. Absolutely life changing. 😊
Sabrina P. (6 months ago)
I’m becoming very interested in self-care, something I never used to pay attention to or find very important. As I grow older and more stress enters my life, I have come to appreciate self-care and I realize it’s power over stress and anxiety. Thank you for taking your time to promote self-care. You are making the world a better place. ♥️🌎
FunFreak (6 months ago)
Very useful tips. Thanks for sharing with us...:)
Carmen Stein (6 months ago)
One year ago I started with pranayama (Breathing technique in Yoga) in the Morning. It helps me to wake up, get rid of bad thoughts and clean my nose and souroundings. And meditation als well! ❤️
karina martinez (6 months ago)
Water intake has been a big difference. Thanks for sharing ideas.

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