Are You Doing These 5 Steps to a Healthy Lifestyle? - Episode 26

Do you feel like you've already mastered the art of a healthy lifestyle? Perhaps you’ve cultivated some great habits and are feeling better than you have in years. Congrats! There is always room for improvement on our wellness journey. Here are a few simple-and-powerful ideas to help you thrive:

1. Mindful Eating: 

Nourish your body with an abundance of fresh, unprocessed foods. Hydration is key; strive for at least 64 ounces of water daily. Moderation is the name of the game for caffeine and alcohol. A balanced diet sets the stage for vitality. Check out our deep dive into the mediterranean diet for more ideas on healthy eating.

2. Be Active:

Aim for a minimum of 150 minutes of moderate-intensity aerobic exercise each week, or break it down to 30 minutes most days. Incorporate two to three 20-30 minute weekly strength training sessions, focusing on major muscle groups. Studies show there are several potential benefits of regular exercise: improved sleep, reduced anxiety, improved cognition, lower blood pressure, lower risk of developing Type 2 diabetes and cardiovascular disease.

3. Sleep is Not a Luxury; It's a Necessity:

Prioritize sleep by aiming for 7-8 hours every night. Consistency is key; maintain a regular sleep-wake cycle by going to bed and waking up at the same time daily. Quality sleep is the cornerstone of a revitalized you. Here are 7 great habits to help you unlock your best sleep.

4. Build and Maintain Positive Social Connections:

Don't underestimate the power of community. It's a potent stress-reliever, anxiety-buster, and mood enhancer. Building and nurturing meaningful relationships not only guards against loneliness, depression, heart disease, and dementia but also enriches your life in countless ways. For more on the positive benefits of building community, check out our discussion on episode 25 of the podcast.

5. Be Proactive With Your Healthcare:

Having a good primary care physician is like having a trusted partner for your well-being. Annual check-ups are essential for people of all ages. These visits are designed to detect potential health issues early, before they evolve into serious concerns. Depending on your specific situation, you might also add specialists such as a dietician or therapist to your healthcare team.

These are the essential building blocks of a healthy life. Embracing them will set you on a path towards a longer life filled with vitality, joy, and well-being. One step, and one day at a time.

Resources:

Blocker, K. (2023). It is all ‘exercise.’ Guidelines say every physical activity you do throughout your day counts. Retrieved from https://www.uchealth.org/today/every-physical-activity-you-do-throughout-your-day-counts/

DuVal, L. (2023). 5 ways to live a healthier lifestyle. Retrieved form https://www.uchealth.org/today/5-ways-live-healthier-lifestyle/

Godman, H. (2023). 3 ways to create community and counter loneliness. Retrieved from https://www.health.harvard.edu/blog/3-ways-to-create-community-and-counter-loneliness-202303082900

Harvard T.H. Chan School Of Public Health (2023). Diet Review: Mediterranean Diet. Retrieved from https://www.hsph.harvard.edu/nutritionsource/healthy-weight/diet-reviews/mediterranean-diet/

Hershner, S. & Shaikh, I. (2020). Healthy Sleep Habits. Retrieved from https://sleepeducation.org/healthy-sleep/healthy-sleep-habits/

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