Many times, when people think they need a prescription, they actually need a health habits revamp. Being significantly overweight, out of shape, overtired, and stressed can lead to various health issues. What feels like depression might be a lack of sunlight. Anxiety and panic may be the consequence of insufficient sleep. Even chronic pain is often the result of a lack of movement.
So if you’re feeling generally unhealthy, the good news is that there’s a pathway to a healthier you. It just might take a handful of lifestyle changes.
1. Eat and Drink Better
A nutrient-rich diet can have a positive impact on your health. Eating junk food makes most people feel sluggish and even bloated. Switching to whole foods like fruits, veggies, and organic meats and dairy can rapidly change your energy levels. Just cutting out highly processed foods can be huge. You’ll find you have more pep in your step and better focus.
Fruits and veggies offer many of the vitamins and minerals you need to build a strong foundation of health. A diet full of both can reduce your risk of getting cancer and diabetes, lower your blood pressure, and boost your mental health. If you find all the washing, peeling, and chopping burdensome, use a super greens powder to help meet your nutrient goals. Add it to a smoothie every morning and feel good about contributing to your health journey.
2. Move More, Move Outside
When you cut the junk and eat healthy foods, you’ll have more natural energy. Use some of that energy to move more.
Health experts recommend getting at least 20 minutes of cardiovascular exercise daily. You should also be doing some strength training at least twice a week. Cardio can be any activity you enjoy — walking, biking, salsa dancing — that also gets your heart rate up. As for weight lifting? Invest in a set of dumbbells and lift while you watch your favorite show.
As you incorporate movement, make sure some of it is happening outside. Fresh air and sunlight improve your mood and energy levels. Even better is getting out into nature, which has been shown to reduce stress, heighten focus, and ward off mental health conditions. So take a walk in the woods, swim in a lake, or hike a nature trail, and watch your health improve.
3. Get Sufficient High-Quality Sleep
Too many people today think that hustling is the key to success. They proudly proclaim, “I’ll sleep when I’m dead.” Sadly, they may find themselves doing so sooner than they planned. The studies are in, and they show that those who give sleep short shrift also shorten their lives. If you have been skipping shuteye to get more done, stop.
To turn your sleep ship around, prepare for your evening in advance. Turn off your electronics a couple of hours before bed. Play a board game with your family, read a good book, and ease yourself into sleep. Then plan for eight hours of slumber in a nice, cool room in a comfy bed. Even if you wake up early or fall asleep late, you’ll still likely get the minimum seven hours health experts recommend.
4. Prioritize Stress Management
Once you eat better, exercise more, and sleep, you will be better equipped to manage your stress. That’s a good thing, as stress is the new smoking — a silent killer. Chronic stress can lead to everything from depression and headaches to heart disease and stroke. Again, in today’s hustle culture, many people are conditioned to “push through” when they feel overwhelmed. Put a stop to that practice by setting boundaries, using a calendar to stay organized, and carving out time for leisure.
To help manage your stress, consider activities such as meditation and yoga. Breathing exercises help lower your heart rate and calm your mind. These practices can even reduce your blood pressure and improve your cholesterol. By managing your stress, you’ll increase your longevity and improve your overall health.
5. Grow Your Community
The last, and perhaps least obvious, way to improve your health is to grow your community. If the COVID-19 pandemic and resulting global shutdown taught the world anything, it was this — isolation is a killer. Human beings require social interaction. You need someone to talk to, to vent to, to be your sounding board — and others need you to be that person for them. Community is what makes life worth living.
If you have a community already, reach out and engage more. If you don’t, look for one, or a few, to join. You can find book clubs, walking clubs, cooking clubs, and gardening clubs — the possibilities are endless. Get involved in community service at local nonprofits. Volunteer your time with an organization that has special meaning to you.
The world has 8 billion people, and you are bound to find many worth getting to know. Your health will be so happy you did.
Walking the Path to Improved Health
The path to a healthier you is just that — a path. You will need to walk it every day, making conscious efforts to improve how you feel and perform.
Luckily, these efforts are typically synergistic. The more you exercise, the better you will sleep. The better you sleep, the less you will stress. The less you stress, the easier it will be to connect with others. And so on.
Taking care of your health is a lifelong journey of lifestyle changes. And each change makes the journey that much more enjoyable.
