After working in health care for over a decade and working one on one with thousands of clients, it has become clear that there are certain habits that are absolute game changers when it comes to your health.

Implementing the following habits will quickly make a huge impact on your health - both physically and mentally.

 

If you wake up late and feel rushed in the morning, the rest of your day tends to continue in a similar hurried and stressful fashion. In order to set the proper tone for your day and to carve out some precious time just for yourself, try waking up a half-hour earlier than you normally do to walk, stretch, meditate or write in a journal.

By doing so you will lower your stress levels and begin your day in a clear and calm fashion. To make life even easier, pack your bags and lunch (and the bags and lunch of your kids) the night before and lay out your clothes for the next day.

 

There is no way around it: Eating too much refined flour and sugar in the forms of cereal, bread, cookies, granola bars and muffins results in a dramatic energy plunge and food fog. To make matters worse, refined flour and sugar also tend to trigger the over-secretion of the hormone insulin, which leads to excess fat storage in the abdominal region and intense sugar cravings.

 

Highly healthy people treat white refined sugar as a "toxin" and save it as a very occasional treat. Instead of white sugar, opt for naturally sweet foods, such as berries, apples, unsweetened applesauce and mangos, to make morning parfaits and smoothies or frozen deserts. And remember to consume whole grains rather than refined flours.

 

Highly healthy people keep moving. In order to keep your body mass index in a healthy zone, your heart healthy and your stress levels down, it is important to engage in cardiovascular and weight-bearing activities three to five times per week.

Pick something you love - or try something new! - such as yoga or Pilates, personal training or brisk walking.

 

If you are feeling fatigued or bloated simply add more water to your daily regimen. Highly healthy people hydrate!

Whether you opt for water or herbal tea, it is critical that you take in two litres or more of hydrating fluids every day.

For an extra health boost, add freshly squeezed lemon or lime to your water to take advantage of their natural astringent effects.

 

Let's face it - life can get so busy and cluttered that we often forget to make time for play and joy. Highly healthy people understand the importance of taking a break and engaging in activities that allow them to follow their bliss. Whether that means going for a massage, spending time with friends or taking an art class, be sure to find something that makes you lose track of time and enjoy life. 

 

Commit to implementing these five tips for seven days straight and you're sure to notice a huge difference in your overall sense of physical and mental wellness.