7 Small Habits for a Healthier Life

Zebeaman Tibebu
Mar 26
5 min read

Habits are essential to our everyday living. Whether we like it or not, whether we’re conscious of it or not, these habits define not only our identity but also our health. If we are in the habit of eating fast food, it is as if we have signed up for metabolic syndrome. If we are in the habit of being anxious or stressed most of the day, then we are sure to acquire a multitude of illnesses later in life. So, if our habits define our means of demise, can we also use them to define our health?

Small daily habits—seemingly minor actions—can shape our health in profound ways. They can either protect us from chronic diseases or push us toward them. The choice is ours.

Imagine this: a single drop of water falling on a rock may seem insignificant. But over time, those tiny drops carve deep grooves into solid stone. This is the power of consistency. Just like water shapes rock, small daily habits can reshape your health. So, what daily habit will you commit to today?

It has been nearly a century since we waged a successful war on infectious diseases using antibiotics. However, in the wake of this success story, a frustrating reality has unraveled—non-communicable diseases are rising. In Ethiopia, non-communicable diseases are now responsible for over 40% of deaths, with heart disease, diabetes, and hypertension leading the way.

Chronic diseases like diabetes, hypertension, heart disease, and cancer don’t appear overnight. They creep in silently, fueled by years of seemingly harmless choices. The good news? Science shows that small, consistent habits can be our shield against these silent killers.

And the best part? Many of these habits require no money—just intention and consistency.

1. Start Your Day with a Glass of Water, Keep Hydrated

Your body wakes up dehydrated, and dehydration stresses every cell. Water is the medium for most reactions in your body. Drinking a glass of water first thing in the morning kickstarts your metabolism, flushes out toxins, and keeps your blood flowing smoothly. Studies show that proper hydration reduces the risk of kidney disease, improves cardiovascular health, and supports digestion.

Coffee is a cultural drink in Ethiopia. Many people start their day with a strong cup of buna (Coffee). But coffee is a diuretic—it pulls water out of your system. Balancing it with a glass of water before that first sip of coffee can make a big difference.

What if I have difficulty drinking enough water?

Drink small amounts throughout the day.
Add lemon, mint, or anything that gives it extra flavor.
Make a habit of drinking a full glass of water right after getting out of bed.

Being hydrated gives you more energy, better focus, and fewer headaches! And remember—consistency matters. A single glass won’t change your health overnight, but a daily habit will.

2. Move More—Even Just a Little

In today’s world, most of us are locked in an office, sitting behind a desk for hours. We commute using transportation, further limiting our movement. This sedentary lifestyle is a key culprit in the rising epidemic of non-communicable diseases.

You don’t have to run a marathon or spend hours at the gym to protect your heart. Simple actions like walking, stretching, or taking the stairs instead of the elevator can reduce the risk of heart disease, stroke, and obesity.

Research published in the British Journal of Sports Medicine found that even 11 minutes of moderate exercise a day can increase life expectancy. A study from the American Heart Association also found that walking just 7,000 steps daily reduces the risk of premature death by 50%.

If you take a taxi to work, try getting off one stop earlier and walking the rest.

If you sit all day, take stretch breaks every hour. Small, consistent movements matter!

Start small. Make a habit of it! Keep moving more!

3. Upgrade Your Plate One Step at a Time

Diets are crucial for our health. After all, we are what we eat. Eating healthy makes us healthier. Consuming poorly prepared or unhygienic food can lead to illnesses like typhoid and food poisoning. A poor diet can cause malnutrition in one way or another.

But most people who start a diet don’t stick to it for the long term!

Diets fail because they demand drastic changes. Don’t go big! Instead, think small—swap one small, affordable ingredient at a time. Add one vegetable or one fruit to your meal in a consistent manner. For example, replace white bread with whole-grain injera, add a serving of gomen (collard greens) to your meal, or swap sugary drinks for fresh fruit juices.

A study published in The Lancet found that a diet rich in whole grains, vegetables, and legumes could prevent one in five deaths worldwide.

Remember: healthy eating is not about short-term diets; it’s about sustainable habits.

4. Sleep—Your Body’s Best Healer

Overworking yourself might be good for financial gain, but not for your health. You need sleep—six to eight hours a day. And not just any sleep—good quality sleep. Chronic sleep deprivation is a ticking time bomb for metabolic disorders, heart disease, and even mental health issues.

Studies show that just one night of poor sleep can disrupt insulin sensitivity and increase stress hormones.

The National Sleep Foundation reports that adults who consistently get fewer than six hours of sleep per night have greater risk of developing heart disease.

In Ethiopian culture, late-night social gatherings are common, but lack of sleep takes a toll. Finding a balance between social life and rest is crucial.

Make sleep a priority by setting a bedtime routine: dim the lights, avoid screens before bed, and keep your room cool and dark. Your body will thank you with improved immune function and sharper cognitive abilities.

5. Master the Art of Deep Breathing

Stress is a killer. Chronic stress wreaks havoc on the body, increasing inflammation and elevating the risk of hypertension, heart disease, and even autoimmune conditions. The antidote? Mindful breathing.

Taking five deep breaths before a stressful event can lower blood pressure and reduce anxiety.

Several studies has found that deep breathing exercises significantly lowered systolic blood pressure in people with hypertension.

Try the 4-7-8 technique: inhale for 4 seconds, hold for 7, and exhale for 8. Repeat daily for lasting effects.

6. Feed Your Mind with Laughter and Connection

Humans are social animals. Loneliness is as deadly as smoking 15 cigarettes a day. In Ethiopia, where communal life is deeply embedded in the culture, maintaining strong social ties can be a natural way to boost health.

Strong social ties reduce stress, improve heart health, and even strengthen immunity.

A Harvard study that tracked people for 80 years found that meaningful relationships were the strongest predictor of long-term health and happiness.

Prioritize meaningful connections—call a friend, share a meal, or laugh more. Laughter reduces stress hormones and increases endorphins, acting as nature’s best medicine.

7. Make Prevention a Priority

Most importantly, have regular checkups and screenings. This helps detect problems before they become serious. Monitor your blood pressure, blood sugar, and cholesterol levels.

Many Ethiopians only seek medical help when they are already sick, but early detection can prevent major health issues.

Early detection saves lives. Research from the CDC confirms that lifestyle changes, combined with early intervention, can prevent up to 80% of heart disease and stroke cases.