After-work rituals that will improve your health

Instead of Netflix and takeaway, these simple, easy and quick rituals will improve your health and help you feel energised the next day.

Eat dinner with no distractions

“Do not eat in front of the TV,” says nutritionist and Eat, Drink and Still Shrink author Michele Chevalley Hedge.

“It is easy to get into this habit because you are tired, but do everything to avoid this. Make eating mindful, not mindless.”

Michele says eating mindfully will allow you to take better notice of when you’re actually feeling full, which in turn will help you avoid overeating.

Put your feet up

A quick way to get into relaxation mode is by laying down on the floor and resting your legs on a wall so they’re at a 90-degree angle, says Kate Kendall, co-founder of Sydney’s Flow Athletic and author of Life in Flow.

“Simply relax, focus on the breath and sip in the rare moment of stillness,” says Kate.

Trust that you’re getting all the benefits of fluid draining out of your feet and ankles (great if you’ve been on your feet all day or wear heels).

“And because this is technically an inversion (pose), it’s boosting your circulation and digestion,” she says.

Ban phone scrolling before bed

We all know we shouldn’t, but we invariably do.

But the reality is if you want a good night’s rest, it’s important to give your phone a break.

The blue light emitted from mobile phones has been found to interfere with the body’s production of melatonin, the hormone that regulates our sleep-wake cycles.

Calm your mind with meditation

Find a quiet space, put your phone on silent, play some relaxing music to help you “detach from the day’s events”and meditate, says Australian Centre for Holistic studies founder and meditation teacher Lisa Forde.

Start by sitting or lying on your back while tuning into each of your five senses one at a time.

“This practice is called ‘grounding’ and helps you get into the present moment and leave the day behind,” says Lisa.

“Scan the body gently and slowly from top to bottom, like an X-ray, noticing areas of sensation or lack of sensation.

“Try to do this without any judgment, or without seeking to change anything, and with simple acceptance and kindness. You may notice that as you do so, your body naturally begins to relax.”

Lisa says you can stay in this position for as long as you like.

Read for six minutes

In the time it takes you to decide on something to watch on TV you could be well on your way to feeling relaxed already.

A University of Sussex study found that reading for just six minutes a day can reduce stress by up to 68 per cent and is more effective than other relaxation methods, such as listening to music or drinking tea.

Written by Tania Gomez.