When it comes to healthy living, sometimes the little things count. Think of small lifestyle changes that add to a big wellness boost without disrupting your day-to-day. A routine overhaul isn’t easy, but making tiny tweaks can be. So, let’s break them down; here are five simple and speedy lifestyle updates you can start doing today.
Start drinking more water
Sounds obvious, right? And yet, according to a survey, one-third of Britons don’t drink water every day. By that, we mean they go for 24 hours without letting a single drop pass their lips. Meanwhile, 62% admit to not drinking the recommended daily allowance of 2.0L–2.5L, meaning their body isn’t getting the hydration it needs to function at its best.
If that sounds like you, make sipping more water your first small lifestyle upgrade. You can do it on the go, at your desk, at the gym or out for dinner. It’s the simplest tweak of all.
Water is hailed for many health benefits, from improving sleep to transporting nutrients around your body. So always keep a large bottle with you, ensuring you’re hitting that two-litre quota each day.
Take immunity-boosting vitamins
Give your immune system extra support with the right mix of vitamins. We’ve made it easy for you by adding vitamin D3, vitamin C and zinc to our Bright Days CBD Capsules.
Instead of taking each supplement separately, you’ve got the trifecta in one quick-to-take capsule alongside 10mg of our premium, THC-free CBD. Take two per day with water at a time that works for you. It could be with your AM coffee, during your gym recovery or – like our brand ambassador, Claudia Winkleman – just before you get into bed.
Increase your step count
Does walking count as cardio? According to studies, it does – as long as you move briskly to increase your heart rate. Daily exercise benefits mind and body, but it doesn’t have to be a high-powered gym session.
Going out for a leisurely walk helps too. Plus, being out in nature can be useful if you’re feeling a little run-down, helping to clear your mind and break the boredom of working from home or traipsing the treadmill. Try getting out for one hour per day, switching up your routes every few days to make each outing feel like a new adventure.
Try meditating to ease anxiety
Meditation may not be for everyone, but our verdict is this: 1. You lose nothing by giving it a go, and 2. If it helps you, you’ve found a quick and effective way to reduce stress and manage anxiety.
YouTube offers a host of guided meditation videos you can try for free, while the Calm app gives you a mix of free and paid-for content that’s targeted to everything from quieting a busy mind to improving sleep.
We also recommend sound baths with resident sound therapist Tamara Klien, who plays various instruments to lull you into a more relaxed state. You can watch her Sounds of CBD videos over on Cannaray‘s Instagram.
Start a wind-down routine
Struggling to sleep? Then you might need a wind-down routine. It’s just what it sounds like; a daily ritual to help you switch off at the end of the day.
We have plenty of sleep tips for those who find it tricky to drift off at night, but here are our basic rules:
Make sure you get outside during the day. ‘Sensors’ behind your eyes use daylight to regulate your internal body clock, so it can better understand when it’s time to be awake or asleep.
Set your phone down at least one hour before bed, as the blue light from the screen can interfere with your sleep cycle.
Read in bed or listen to an audiobook. Concentrating on a story will distract you from the day’s worries and help you feel calmer.
Why do small lifestyle changes make a difference?
Unlike a dramatic lifestyle change, small healthy living updates can be easily integrated into your daily routine. Trying a few won’t eat into an already-busy schedule, but it will produce noticeable results that improve your body and mind.
If you want to start with three lifestyle changes, begin with the basics: more water, immunity-boosting vitamins, and daily hour-long walks. These three will keep your body hydrated, give you a healthy hit of essential nutrients, and let you reap gentle exercise’s fitness- and mental-health-enhancing benefits.