Written by Amna Abrar Khan, Health Coach
Dr. Amna Abrar Khan is a well-known health coach who specialised in making things simple, from understanding hormones, energy, nutrition, movement, and even managing stress. Her 'a simple step' program has been known to transform clients' lives so seamlessly into their routine.
Your daily habits can have a powerful impact on your energy, mood, and overall well-being. Here’s a guide to five simple steps you can start today to thrive physically and mentally.
1. Morning sunlight
Start your day by stepping outside and soaking up the morning sun, even if it's cloudy. The UV rays close to sunrise send a specific signal to the brain to wake up and balance the hormones and systems in the body.
Why it works: Sunlight helps regulate your circadian rhythm (your body’s internal clock) and boosts serotonin, the feel-good hormone.
How to do it: Spend at least 10-20 minutes outdoors within the first hour of waking. No sunglasses! Direct exposure to natural light is key.
2. Eat healthy whole foods
Nourish your body with real, unprocessed foods.
Why it works: Whole foods provide essential nutrients that fuel your body, stabilize your energy, and support better sleep.
How to do it: Focus on fruits, vegetables, lean proteins, whole grains, nuts, and seeds. Avoid processed foods high in sugar and unhealthy fats.
You don't need to be a nutritionist to understand what your body needs, for centuries humans have thrived on whole foods, and while the soil quality may have impaired the nutrient value, it's still the best thing to eat.
3. Consistent bed and waketime
Create a predictable sleep schedule.
Why it works: Consistency helps your body know when to wind down and wake up, improving sleep quality and energy levels.
How to do it: Pick a bedtime and wake-up time that work for your lifestyle and stick to them, even on weekends.
The body loves consistency, this creates consistency and predictability for the hormone system as well as the gut.
4. Stress management
Find moments to relax and recharge during the day.
Why it works: Chronic stress disrupts hormones and can lead to poor sleep, low energy, and other health issues.
How to do it: Practice deep breathing, meditation, journaling, or simply take a few minutes to pause and be mindful.
5. Move every day
Incorporate some form of physical activity into your daily routine.
Why it works: Regular movement improves circulation, boosts mood, and supports better sleep
How to do it: Aim for 30 minutes of activity, whether it’s a brisk walk, yoga, or dancing. Do what you enjoy!
Final thoughts
These simple steps don’t require drastic changes, just small, intentional shifts that can transform your well-being over time. Start with one habit, build on it, and watch how your body and mind respond!
Want more tips or personalized guidance? Let me know!
Read more from Amna Abrar Khan
Amna Abrar Khan, Health Coach
Dr. Amna Abrar Khan is a health coach with a medical degree and a mother of three. After struggling with IBS, anxiety, hormonal imbalances, and an eating disorder, she discovered the profound impact of prioritizing sleep and holistic health. Now, she uses her medical expertise and personal experience to guide others toward sustainable well-being and vibrant living so that they know how to take care of themselves while they love to take care of the people around them because, ultimately, we are a community.
