Health is directly proportional to happiness. We all know that an unhealthy person lacks joy for themselves and their surroundings, and no one desires such a life.

However, we often overlook the fact that owning a healthy and happy life requires a proper lifestyle every single day. Therefore, I want to remind you of what you can do to make each day a happy and healthy one.

In the Morning

1. Drink water upon waking

Most people rarely drink water during 6 to 8 hours of sleep. Since your body will be dehydrated, it is vital to replenish fluids as soon as you wake up. Drink water before you have your morning coffee or tea.

2. Soak up the morning sunlight

Morning sunlight is the best natural source of Vitamin D. Additionally; it refreshes and energizes both the body and mind. Try to get about 5 minutes of warm morning sun within the first 30 minutes of waking up.

3. Morning movement

You don't need a heavy workout. Just 5 minutes of stretching, light physical movement, or a short walk upon waking is enough to "wake up" your joints and bones.

4. Don't use your phone immediately

Avoid using your phone or starting work within the first 30 minutes of waking up. This allows you to start your day with a clear and calm mind.

During the Workday

1. The 20-20-20 Rule

If your work requires intense focus on a screen, you should use the "20-20-20 Rule." Every 20 minutes, look at something at least 20 feet away for 20 seconds to rest your eyes.

2. Be mindful of sitting too much

If you have a desk job, be careful not to sit for too long; get up and walk frequently. If you can't manage a separate workout, aim for 10,000 steps a day. For more tips about prolonged sitting, click here.

3. Diet

Your daily diet is crucial. Avoid "extreme" foods that are too sweet, too salty, or too spicy, as well as man-made foods that are far from nature. To get the nutrients your body needs, you should eat a balanced diet of properly cooked protein and colorful vegetables.

You can use the 80/20 Rule for eating: ensure 80% of your food is healthy and allow yourself to eat whatever you crave for the remaining 20%. This makes your diet more psychologically sustainable.

Additionally, don't forget to hydrate. A person needs 30 to 35 ml of water per 1 kg of body weight daily. In other words, an average person needs about 3 liters of water per day.

At Bedtime

1. Phone usage

The "Blue Light" emitted from phone screens makes it difficult to fall asleep. You should stop using your phone 60 minutes before bedtime. If you have a habit of watching videos before sleep, choose only relaxing content that allows your brain and eyes to rest.

2. Maintain a regular sleep schedule

Don't cut into your sleep for work during the week, and don't oversleep on weekends. Your sleep schedule should be consistent every day. Aim for at least 7 hours of quality sleep. To ensure good sleep, keep your bedroom dark and cool.

3. Rest your mind

Before sleeping, try not to dwell on future anxieties, present difficulties, or past sorrows. Instead, reflect on what made you happy today or what you were satisfied with. This rests the mind and helps the brain rebuild positive connections.

It isn't easy to change all these points at once in a single day. Try changing one thing at a time, day by day. Gradually, you will find yourself living a beautiful life that is healthy and happy every day.