10 Healthy Habits to Follow Every Day
1. Introduction
Because health is the number one priority, it should be a healthy habit. Given the modern-day lifestyle of people and their eating habits being so poor. Only everyone now suffers from junk food and packed foods that are lacking in essential nutrients our body needs.
As a result of their bad lifestyle and unhealthy food habits, people are suffering from health problems like cholesterol, obesity, and high blood pressure. Hence lifestyle modification and healthy habits play a vital role in changing man’s life with regard to present situations.
You cannot accept easily that changing someone’s lifestyle is very tough. But changing your habits about food is not difficult at all. Healthy eating does not mean that a person should stop eating the food he wants to eat. Instead, it is about understanding what to eat, how much of that particular food should be eaten, and when the consumption has to happen.
A healthy lifestyle focuses on two of those fronts. So, there is a need for scrutinizing each of the activities one does on a daily basis and altering them towards better health. There is no need to go for dramatic changes in one stroke. In their own daily lives, a person can take one slow step at a time with minimal changes.
Junk food and fast food are deprived of energy, which the body does not require, making no room for any spare levels of energy, whereas good, healthy, nutritious foods are full of high levels of energy, activating most everyone’s parts for a person to function. Adding some small activities in our daily lives to do without fail can make drastic changes in the health of a person (like drinking lemon lukewarm water with an with an empty stomach).
2. 1. Eat a Balanced Diet
A balanced diet is important for good health. These foods nourish your body and will allow it to work properly while maintaining a healthy weight. A diet that is balanced contains a combination of foods in the right proportions, able to help you both stay healthy and accomplish your goals.
It also lowers your risk for chronic diseases like diabetes, heart disease, stroke, and some cancers. To eat healthy does not mean you cannot have any of your favorite foods again; it just means having them less often. It is not hard to eat a balanced diet. Some hints for eating healthier:
Five servings of fruits and vegetables: You should aim to eat at least five portions of a variety of fruit and vegetables every day. Fruits and vegetables are very rich in essential vitamins, mineserals needed for effectively of the body functionin,grow thin low calories & low fat. They also include fiber in the diet that can control cholesterol and make you satiated.
Cook food with healthier methods—instead of frying, try grilling, steaming, or boiling & baking. This decreases fat in your meals. It is also a good idea to cook meat and fish without the skin since this can reduce their fat content as well. Use minimal amounts of oil for cooking; cut down on the amount of fat and butter in your diet by refraining from eating processed foods.
Cut down on energy-dense, nutrient-poor foods. Energy-dense, nutrient poor food and drink are high in fat, sugar, or salt with few nutrients that can be beneficial. It is advisable to stay away from sugary soft drinks as well as snacks such as chocolate, cakes or biscuits, and chips, of course, even fries, because they give little nutritional advantage to the body. If you choose these options, they need to be in smaller quantities and amounts.
2.1. 1.1 Include a Variety of Fruits and Vegetables
One of the best healthy habits to follow is doing a proper diet. A balanced diet is when you eat the right number of servings from all food groups in order to fully allow your body to do what it needs. We can categorize the foods into 5 major food groups that include carbohydrates, proteins, dairy products, fruits and vegetables, & fats (oils). Everything, for example, is divided into lots (all the different types of beans), I think, so it makes your plate never boring and you can still have variety.
One of the ways to be sure you are on a balanced diet is by consuming different types and colors of fruits & vegetables. Fruits and veggies are important to a healthy diet because they contain the vitamins and minerals that our bodies need in order to grow properly. These fruits and veggies offer various nutrients.
Ingesting a variety of colors and kinds of fruits as well as vegetables guarantees that your body is receiving every one of the essential minerals & vitamins. Aim to include some whole fruit and vegetables (raw or cooked), canned, frozen, and dried produce instead of fruit juice, in your diet when possible.
One way to do this is by filling your plate with different colored fruits and vegetables. Fruits and veggies pack a lot of nutrients into very few calories, as well as being famously told by their different colors. The lycopene and anthocyanin content in red fruits and vegetables helps reduce the risk of cardiovascular disease & cancer.
Orange and yellow fruits and veggies are high in carotenoids (beta-carotene), flavonoids, vitamins C & E, as well as antioxidants, which reduce heart disease risk, support immune system function, and support healthy skin. Folate and potassium rich fruits are also dark green in color, which helps maintain the health of bones as well as eyes. Antioxidants also have blue and purple that help to prevent diabetes or stroke.
So now we know how important food is to our survival and that a balanced diet helps us keep healthy. It is quite easy to take on healthy habits through the smallest of the changes in our everyday lives.
3. 2. Stay Hydrated
But although many of us wait for the sensation of thirst to reach into our up-cooler and snag a refreshing, cold canister, hydration is actually much more vital in regulating your health. Water is a critical nutrient to our body systems. It helps transport nutrients and oxygen throughout your body, plus when you want to lose weight, proper hydration is key because the process requires water. Your health depends on having enough fluid in your body. 2 You require adequate hydration to keep running at your optimal…
Proper hydration can help with headaches, hunger pangs, fatigueand bad breath Signs of inadequate hydration: tiredness, brain fog, dry skin and headaches. The body needs to drink water regularly and the drinking of substantial amounts does not help in this area except through an increase in power consumption (but also used another way), so there’s no excuse for you until your brain tells you to accompany him with fluids. We need to have pure water, free from any pollutants or toxins. Adding natural flavoring and minerals can also be a useful way to boost consumption of water.
3.1. 2.1 Drink Plenty of Water Throughout the Day
Hydration is not just sipping on water when one is thirsty. So it is important that one should drink water at frequent intervals during a day, and you must not wait for the time to arise so as your body gives you signals of thirst. Our body contains about 60% of water, and retaining it is vital for the immune system, so don’t forget to drink plenty of water each day. As gas to a car, so water for the person needs observation. To fill these fluids, one must replenish them by consuming drinks or foods that come with water.
Drinking water, herbal teas, or other fluids at mealtime—tthis way the body gets a sipy dose every day throughout your entire life. Take a glass of water with meals; it will soften your foods and push the food in the esophagus down. For those who like caffeinated drinks or coffee, make sure to drink more water in order to counteract the dehydrating effects of caffeine within your body. Also, remember that alcohol is dehydrating as well. After an alcohol drink, you should be taking a few extra glasses of water.
4. 3. Get Regular Exercise
But we all know that no matter how busy your life gets, exercise is a key part of any healthy lifestyle. This does not mean you have to go join a gym or prepare for the next marathon—there are lots of ways in which exercise can be fitted into your day. While you can also incorporate all of this with going to the gym, it would benefit if you walked/cycled more or took stairs instead of a lift and took kids for a daily walk ( rather than driving ) their school.
Family chores can even be seen as a form of exercise when it come to gardening, cleaning and getting down on the floor with your kids. Pick an activity that you enjoy or can do with friends of family so it is part of your daily routine.
The Healthy Body: Exercise The three types of exercise you need to stay healthy are aerobic (or cardiovascular) exercise, strength training and flexibility exercises. Aerobic (or cardiovascular) exercise is done in long, repetitive movements that get your heart rate up and work the largest muscles in your body, which improves or maintains blood vessel function.Adds fluid to joints; do not hold forcefully for a stretch.This can straighten things out with correct exercises that boost these muscle contractions. It assists in transferring oxygen to your muscles so that they can perform well. It can increase overall health and well-being, increase immunity to sickness or disease, reduce stress and maintain an optimal weight.
The goal is to start engaging in at least 30 minutes of cardiovascular exercise five days a week. These can include activities such as walking, running, cycling, swimming aerobics and dancing or playing a sport like tennis or football. From the beginning, you can start — 10–15 minutes, then work your way up.
Strength trainingSTRENGTH TRAINING uses weights or resistance (resistance bands or body weight) to increase muscle strength and endurance. This may help keep bones in good condition as you get older and speed up your metabolism to burn fat, which can assist in maintaining an ideal weight.
It is important to remember, however, that strength training should not be performed more than two or three times a week with recovery days in between. For strength training, visit the gym or lift weights at home; take a Pilates class and/or body conditioning.
4.1. 3.1 Incorporate Cardiovascular and Strength Training
Regular exercise is required for optimal energy output and to make sure that the body remains efficient and productive with its available energy. Exercise is important in general as it promotes deep breathing, a flow of blood and oxygen to the organs, and helps remove toxins that are often responsible for your fatigue. The form of exercise must be chosen carefully considering the kind. A complete workout program consists of cardio (aerobic exercise) and strength training (residence).
It is a sustained cardio activity like walking briskly, jogging, cycling, dancing, swimming, aerobics, or stair climbing. It helps form better respiration and opens up the lung walls. Cardio is a vital process as it keeps working to deliver blood and oxygenic nutrients while burning away waste products from your cells. It can be practiced daily without any break or recovery. This is ideal for anyone feeling tired in the morning when they wake up or are finding it hard to focus well during routine and working hours.
For those with lethargy-related diseases, they may want to look into a stricter regime of cardiovascular exercise. It includes lifting weights or even activities that use body mass (think push-ups), while strength training is performed for a short duration with many pauses in an attempt to make the moves harder. Exercises should be carried out on all muscles, both large and small. If you often get an afternoon slump or midday crash, resistance training will be a great option for your damaged energy reserves. All in all, practice requires recovery time, so this posture ought to be performed, best case scenario, once like clockwork (alternating days ) three times each week.
There are a number of ways to engage in cardiovascular and strength training exercise. You could join a gym or hire a personal trainer, find someone to work out with (with whom you can exercise solidarity), meet other people in the same boat and form walking groups, for example—perhaps even formal dance classes around your community centre—or track down aerobics & weight training videos via YouTube or at the local library.
With so many types and varieties of exercise, it can easily be adapted to individual preferences. What we are talking about is that the basics need to be drilled in only: running fast and breaking up your sitting. But be wary. For newbies or if you are returning to strength training after a while off, then begin with exercises that you can perform comfortably. Many larger commercial gyms will offer free personal trainer go-throughs of their equipment.
5. 4. Prioritize Sleep
Sleep, quality overlap has been a big subject in research, but it is something that we need to take more seriously.The importance of sleep (or lack thereof) for overall health and well-being, productivity office performance(can you be woken up by your colleagues tapping on the keyboard? lol), or weight management have all been written about ad-nauseum. We all tend to overlook sleep, but it is one of those things everyone should definitely have on their daily list. When you sleep well, it makes you feel relaxed in the morning, whereas on the other hand if a person does not have good quality of rest so he can behave lazy and dull there is more probability to be anxious or stressed. Whereas on the other hand, getting too little sleep can result in decreased productivity, feelings of being overwhelmed, and no motivation to get things done.
Good Sleep Health Please follow the following principles to develop good sleep health habits and achieve restful, better quality of sleep. Trying to implement these principles is not a simple task. ‘They all require consistent efforts. Those have to be valued, prioritised, personalised and trusted; those need greater protection. Avoid the pitfalls of seeking technological fixes—it can be done. Everyone can achieve good sleep health. While complete repair is difficult, actively addressing these concerns and adhering to the five principles may be a game changer.
5.1. 4.1 Establish a Regular Sleep Schedule
Well, the vast majority—around seven in 10, according to some estimates have long desired a good way to get by on less of it. Unfortunately, there is quite a lot of scientific research to say that this just isn’t the case—and it’s not only bad biology. Sleep deficiency is a key factor in all four of the major health risks causing heart disease and stroke.
Most important of all, establishing a sleep routine is one of the easiest habits to make —and it’s also one of the healthiest. More than just the effects of sleep propagation onto those surrounding, there are plenty of incentives to try and forge a more regular nighttime ritual. It has also been shown that those having jobs with a level of shift work and irregular hours associated in relation to the lowest sleep quality were more likely to have poor overall health. Just hitting or going to sleep at 8 a.m. each day, leaving your bed isn’t even something of the kind as routine.
Decide on a time you will wind down each night and stick to that even if the rest of your day is chaos. Or maybe you watch each night a power-packed drama box set from around the world featuring international criminal conspiracies, sex, and violence? Do they, and it is not a bad idea to steer clear of that, then?
Better get used to taking sleep seriously, because those are the behaviours you need. At night, think about creating a sequence of lighting, warmth, and comfort that is not loaded with stimulation. These can be plans like reading a good book, writing something down, taking Illumiant them for bath time cuddles, having bubble wrap with your pet(s), mindfulness listening, practicing meditated thoughts, organizing, making a list tomorrow, or any other cheerful things that come into your mind and give YOU peace of joy.
6. 5. Practice Stress Management Techniques
Everyone has stress but chronic stress is a killer on your overall health. Adding these stress relief strategies to your day will make you feel better physically and mentally. Not only will you get more life from doing what does not suck, but also gain energy to do the things which bring your joy and perhaps even discover new endeavors that you were missing out on because they required too much effort.
And also, you will experience a better ability to deal with life`s problems. The effect of physical stress is on the whole body. Stress leads to a cascade of problems with your immune system, blood pressure and hormonal balance 4. It is one of the reasons why coping with stress in unhealthy ways, such as turning to alcohol, junk food or sleep can bring your emotional state down 5:
As stress management techniques lead to a healthier lifestyle, they will not only improve your health but also contribute enormously to overall well-being. This knowledge makes the most common stress management strategies even more empowering. These applications to your own life should result in positive self-satisfaction and relationships with others.
Also, keep in mind with all of these strategies that they are available but you must also spend time practicing them. Unfortunately, stressful events and circumstances are not likely to disappear anytime soon so all-in-all everything you can do in order to include these techniques in your daily life is worth the effort.
7. 6. Maintain Good Hygiene
Good, clean hygiene is important for everyone. The first is that most people tend to skip or forget the basic hygiene habits like brushing teeth every day, taking baths regularly and doing laundry. For everyone, hygiene is the most important thing to do for better health, in which we find that a germ or virus bacteria are causing infection and diseases.
The basic level of hygiene consists in daily tooth brushing, taking bath every day; modern people who take care about their body and appearance act that way; cutting nails often, lady and man washing hands before meal or eating like gentleman, after coming, army washing dirty feet at the evening; it is obligatory step Also weekly hair washing women wear clean clothes [7]
Improper hygiene can cause many health issues like food poisoning, cough, cold, typhoid t etc. IFESTYLE.utils.mandatory=Please fill this in. Good hygiene is vital for a healthier and problem free life. The activities that may be included are defined as cleaning and sanitizing, 7 which Aim for Hygiene,a set of practices perceived by a population to correspond with health and hygiene.
The two kinds of hygiene are personal and environmental. Personal hygiene- which is how individuals take care of their body andEnvironmental Hygiene – that denotes ongoing responsibility to maintain the surroundings (living, working) hygienic along with discussions on Terms Infection disinfectant or sanitizing agent.
7.1. 6.1 Wash Your Hands Frequently
The primary foundation to a happy life is having good hygiene. Well as you all know hygiene is a set of practices that promote good health according to National Institute Of Environmental Health Sciences. Among the many health-hygiene habits, washing hands regularly is one of the most important hygiene habit. Hands are known as one of the vectors for transmitting different pathogens among them bacteria and viruses which causes many communicable diseases 8.
Hence, it is important to wash your hands (use soap preferably) regularly. especially we have gone toilet and before eating food or after touching objects that may be contaminated. Various health hazards including the importance of using a freshly prepared clean and germ-free solution to wash hand among children should be taught. When soap and water are not available, hand sanitizers can be an effective alternative.
Getting unwell not merely influences the daily life of someone; however, it impacts other people, including close friends and family. There are numerous ways through which diseases get spreads, directly as well indirectly and everybody should be aware of under what circumstances one can end up sick. This does become quite desirable, health being the most desired thing in life and one should keep themselves healthy everyday.
8. 7. Limit Screen Time
In the era of rapidly increasing screen time and technology ruling our lives—be it your computer, TV screens, laptops, tablets, or mobile phones. One study found that adolescent and young adult (AYA) daily average screen time use before COVID-19 was 6–7 h/day, in fact among the heaviest of all age groups for sedentary behaviors [9].
The COVID-19 pandemic caused a jump in screen time to between 14 and 15 hours as companies and homeschooled students transitioned from the office tradition of working at home while schools shut down. While technology can offer new possibilities and advantages, overuse of screens may also pose a risk. Even more troubling is the impact screens could have on our health in general. Much screen time limits are linked to lower measures of psychological well-being and higher depressive syndrome, as less exercise is provided than sleep disorders.
With hours of screen time added to our lives by the pandemic and potential consequences for physical health as well as cognitive ones like lower gray matter volume, it is even more important than ever that we learn healthy habits about how much time we spend on screens. When planning the time you have available each day looking at a screen, it is probably useful to consider the “enchanted island” technique (3-3-30), which limits 2 minutes of recreational technology use for every minute spent being productive with technology and an additional half hour engaged in non-screen physical activity.
8.1. 7.1 Take Breaks from Electronic Devices
Interrupting the long stints of screen time with something else is good for you. As a rule, people do it also on the screens. Like maybe you have a phone or computer, and you use it almost all the time for school or work. Staring at screens for a long time can be harmful to the body, like the eyes or back. And can leave you feeling sadder or lonelier because most of the time there are no people around. It is a good idea to reduce screen time; we all know it and there is no arguing with that.
The way to decrease it is break from screens! No television, no phone. No computer for a few minutes. It might be as simple as sitting for a brief rest every hour—60 minutes or so longer rests each few hours would be ideal—or getting away from the desk once an hour, preferably go outside. 【】 For instance, this could mean not looking at news apps or social media when taking a lunch break but going outside for a walk—eeven if it is only around the block—wwalking and silently repeating some kind of prayer instead.
It is possible to lower the screen time in other fields also. For instance, cell phones might be turned off or stored in another room during meals and TV time. Check your texts or emails only two times a day. Read a book in the evening instead of staring at screens. This could help children too. Perhaps their parents could establish some familial regulations like no phones at the dinner table or a general principle of anti-phone homework.
9. 8. Stay Socially Connected
Not only does it make one less likely to experience feelings of isolation, loneliness, and anxiety, but it can also lead to better cognitive functioning as well as memory formation. Therefore, it is vital that social interactions are included in one’s daily life to alleviate and prevent common mental health disorders.
To inculcate this habit, it is better if you all schedule time for your friends and family, as other daily things can be scheduled into a planner. Taking some time out and talking to them, even when you are stressed or busy, can once again make these small talks so meaningful. Whether that support is on the phone or through text and in person, others, such as family members, help calm me.
It can be casual social evenings—mmaybe a picnic in the park or dinner plans together, perhaps even an evening video call over some wine. Making an effort to hang out with family and doing some sort of community group for people who like driving motorcycles is a way we can make actual, high-quality friendships. Such hobbies as jogging, painting, or even just liking a glass of wine will definitely give you interesting topics to talk about with individuals who also enjoy the same. They might provide additional external rewards by adding friends in, but they… back-door method for giving yourself self-esteem and confidence as well.
9.1. 8.1 Schedule Regular Quality Time with Friends and Family
Life has a way of creeping into our relationships. As children, work or just day-to-day living takes away the time we used to share with our friends and family. Hold these folks near you and make a point to plan regular meetups, even if it is just hanging out!
Even though they are the most essential part of our lives, relationships require effort, which is often made challenging by everyday life. When you hear from someone on a text or phone call who you haven’t heard of in months, maybe even over the past few years and it’s as though no time has gone by at all! Families who live on the same block, however, may go months without speaking to one another. Unfortunately, life tends to get in the way — work, kids and everything else on that aforementioned list… But it doesn’t have to be this way! Life can get busy but when we make it a priority to spend time with family and friends, it will bring joy and keep us grounded.
Regular family dinners: Plan to get together monthly or bi-monthly. Schedule the time in calendars to make it happen. The food does not have to be gourmet; it could even amount to little more than pizza. In addition to family meals, schedule things you can do together (just having time should be on your weekly topic) movies, bowling, the zoo or a sport This will help, as proposed earlier in your case office at workplace, initiate routine meet-ups with friends. Set time aside with schedules for dinners, drinks, board game nights, outdoor activities, etc.
10. 9. Practice Mindful Eating
Mindful eating just happens to be a wonderful daily habit to acquire. This is, unfortunately, no longer a surprise since fast food restaurant, junk foods stores and processed meals are on every corner, with home delivered ones also thriving everywhere in the market. The most affected were these individuals’ health as they consumed food casually. How about one of the biggest — eating in front of the TV—a (way) too much occasion that can put your bad dietary choices out to pasture and have you delighting in binge-eating instead?
Mindful eating is a really easy thing to do for those newbies who have no idea where and what it means. Mindfulness is similar to meditation but involves awareness of everything. Simply put, it is about being mindful of thoughts, feelings & sensations without judgements. When it comes to eating, mindfulness can be incredibly helpful, as theres no automatic response to eat. If they scrutinised their food choices, had a look at the nutrition labels, and possibly avoided certain ingredients, then it would be simple to stop being unhealthy. This approach results in increased satiety with food and overall improvement.
10.1. 9.1 Eat Without Distractions
You need to concentrate on your eating process. Eating is an activity that must be done mindfully. Everything else and, whenever you do any TV watching or reading or being on the Internet there is automaticity for food lying at that experience´s foundations. These behaviors often translate to a lack of control over what is eaten and how much — in other words, food being the boss. IE: Eating without distractions — IE is a mindful environment within when attention at the moment, for example it may be taken some food that grabbed their mind. To get started, commit to making one meal a day distraction-free.
After that, plan your time to be free and let you enjoy the way. Shift to a table where you have ample space and out of sight from all the distractions, including your phones, tablets etc. Spend a few moments to become sit into the meal And Pay Attention to the → Bodily Sensations at the beginning, such as feeling [post-sleepy] before eating 14
Another thing is with clear order of things not to be in a hurry and let the appetite keeps eating notify. After eating food, make sure to look for a guild alertness. If you start to lose the visual field, that might be a sign of mind-wandering or boredom. If this happens, try to find some new taste buds and proper food in your meal that can awake you. Use this method for at least one week and take note of anything that happens. For example, changing tastes in food or the type of distractive eating behaviors requiring cessation of consumption could come to light 15.
Also Read: What Are the Best Transformations Medical Weight Loss?
11. 10. Listen: 10 Healthy Habits to Follow Every Day
Last but not least is to have a concrete awareness of your body. When it comes to mindful eating, that means noticing your hunger and fullness signals. When you feel hungry—I mean really, truly—and your stomach rumbles loudly enough to alert the room: do you notice? Do you wait for noon to eat lunch even if you are not hungry? Do you eat when you’re not hungry because your friend orders dessert? This will bring about more intuitive eating by making you aware of how you actually feel with food, which is your birthright.
After food and eating, other areas in which you can listen to your body are—you can also do it with exercise. Are you still only running a mile every day through the burning feet and sore muscles because that’s what you did last year? Or have you ever NOT worked out, not because of a schedule conflict or general laziness, but simply from being too exhausted?! Any of these can be a sign that you are not listening to your body. This will help keep you better in tune with the physical signals of what just genuinely feels good for your body—dday-to-day 13.
11.1. 10.1 Pay Attention to Hunger and Fullness Cues
A single good habit is listening to your body daily. This fast paced world can make you loose the way your body nudges and signals what it needs. My mind wanted to tell you these practices because maybe it will help me reconnect with physical things in my life and encourage each one of us to do that Here are the ways:
You will get used to the signs of hunger and fullness. Eat only when you have appetite and stop before feeling full. For example, you might decide to check in your body every so many times a day; depending on how much time that is for each individual person, it can be once an hour. What are you thinking about? What do you want or need? Take this info to move on to nourishing action 16
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