Table of Contents
- 1. Sleep More
- 2. Drink More Water
- 3. Substitute Real Food for Junk Food
- 4. Eat More Fiber
- 5. Preventative Checkups and Regular Maintenance
- 6. Avoid Sugar
- 7. Get More Omega-3 Fatty Acids
- 8. Exercise Daily
- 9. Avoid Recreational Drug Use and Moderate Your Alcohol Intake
- 10. Take a Mental Health Break Every Day
- Improve Your Health and Wellness
Of the almost three million people who die each year in the U.S., close to 40% are due to preventable diseases. Heart disease, cancer, stroke, and type-2 diabetes are leading causes of preventable death.
Improving your health and wellness has the potential to give you not only a longer life but a higher quality of life. A sedentary lifestyle and unhealthy food habits are huge contributors to disease and preventable death.
Are you ready to commit to improving your health and wellness? It’s not as hard as you think! Take a look at these tips, tricks, and routines for living your best life.
1. Sleep More
If your schedule is busy and you fall behind, it’s tempting to stay up late and get up early to work. Sleep deficiency doesn’t do your mental or physical health any favors.
Aim for at least seven hours of sleep per night. If you still feel tired, your body may need eight or even nine hours of sleep. Every person has different sleep needs.
Not getting enough sleep? You’re compromising your immune system and making it harder to lose weight. You’re also putting yourself at risk for an accident or injury if driving while sleep-deprived.
2. Drink More Water
Dehydration leads to fatigue, poor body temperature regulation, and decreased physical performance. It’s important you stay hydrated by drinking about eight cups of water per day.
If you’re exercising hard and sweating, make sure you drink extra water. Athletes lose as much as 10% of their body weight through sweat during challenging events. Although most people don’t exercise that hard, if you’re sweating, you’re losing fluid.
3. Substitute Real Food for Junk Food
You know you shouldn’t eat junk food but do you know what that means? Avoid eating cured meats, such as cold cuts and bacon. Read food labels and avoid anything with trans fats, such as partially hydrogenated vegetable oils.
Eat more whole foods. Whole foods are plant-based such as legumes and vegetables. Include grains such as brown rice and quinoa.
Avoid restrictive diets and also avoid diet foods. Many diet foods contain unhealthy sugar substitutes as well as being highly processed.
4. Eat More Fiber
Fiber is important for your digestive system. Eating more fiber helps you avoid the discomfort of constipation.
Foods that are high in fiber include nuts, seeds, vegetables, and fruits. Some delicious high-fiber foods include:
- Berries, such as blueberries and raspberries
If you’re not a fan of vegetables, try cooking them a different way. Roasting vegetables brings out the flavor. Cut up a few types of vegetables, put them on a pan, and roast them in the oven for about 20 minutes at a temp of 425 F.
Get creative and sprinkle on some herbs and spices of your choice. Avoid using too much salt.
5. Preventative Checkups and Regular Maintenance
Many people avoid doctors but getting an annual checkup is good for your health. Discuss any issues with your doctor so you can nip them in the bud before they’re serious.
If you suffer from back pain, regular chiropractic care can help. A chiropractor offers effective therapies such as intersegmental traction. Here’s more information.
6. Avoid Sugar
Excessive dietary sugar increases your risk for type-2 diabetes, makes weight loss difficult, and increases your risk of heart disease. Reserve candy and sugary treats for special occasions only.
Many store-made foods, such as spaghetti sauce, have unnecessary sugar additives. The same goes for salad dressings which are full of preservatives, sugar, and unhealthy fats. Use a little olive oil and vinegar on your salad instead.
7. Get More Omega-3 Fatty Acids
Fatty fish, such as salmon, is full of healthy omega-3 fatty acids. Fish is also a good source of protein.
If you don’t like eating fish, try chia seeds and walnuts, though keep in mind that fish is the best option.
8. Exercise Daily
Exercise every day if possible. Don’t stress if you can’t make it to the gym every day. The most important thing is moving your body for at least 30 minutes.
If you’re exercising hard, 75 minutes of exercise per week is adequate. If your exercise is moderate, aim for 150 minutes per week.
Do you have trouble fitting exercise into a hectic schedule? Break it down into 10-minute periods. Go for a 10-minute walk several times a day.
The best exercise is a combination of cardio and resistance training. Install a bar in the doorway and do pull-ups. Add push-ups and planks into your daily exercise regimen.
Avoid long periods of TV watching or sitting in front of the computer. Sitting a lot for work? Make it a point to get up at least once an hour and move around.
Don’t forget that walking the dog is great exercise, and it helps keep your pet healthy too!
9. Avoid Recreational Drug Use and Moderate Your Alcohol Intake
Avoiding smoking, excessive drinking, and recreational drugs. Although more states are legalizing marijuana, that doesn’t make it healthy. Weigh the pros and cons before you indulge.
If you drink alcohol, avoid more than two drinks per day if you’re a man and one drink per day if you’re a woman.
10. Take a Mental Health Break Every Day
Exercise and good nutrition help your mental health, but you also need some mental breaks in your day. Try some “me” time. This could include prayer or meditation time, a slow walk in nature, or a new hobby.
Take small gratitude breaks throughout the day and think of a few things for which you’re grateful. This helps focus the mind on the good and helps with a positive outlook.
Another part of good mental health is good social relationships. People with close family and friends live longer than people who don’t have those relationships.
Improve Your Health and Wellness
Improve your health and wellness for a happier and longer life. It may seem like a lot, but most people can easily incorporate many of these habits into their daily life. Aim to crowd out your bad habits with good habits and healthy routines!
Are you looking for more good health and fitness advice? Find more articles on our blog!