More and more research is showing that the key to lifelong good health is what experts call “lifestyle medicine” — making simple changes in diet, exercise, and stress management.
To help you turn that knowledge into results, we’ve put together this manageable list of health and wellness.
✅ THINK POSITIVE AND FOCUS ON GRATITUDE
Research shows a healthy positive attitude helps build a healthier immune system and boosts overall health. Your body believes what you think, so focus on the positive.
✅ EAT YOUR VEGETABLES
Shoot for five servings of vegetables a day — raw, steamed, or stir-fried. A diet high in vegetables is associated with a reduced risk of developing cancers of the lung, colon, breast, cervix, esophagus, stomach, bladder, pancreas, and ovaries. And many of the most powerful phytonutrients are the ones with the boldest colors — such as broccoli, cabbage, carrots, tomatoes…
✅ EXERCISE DAILY
Did you know that daily exercise can reduce all of the biomarkers of aging? This includes improving eyesight, normalizing blood pressure, improving lean muscle and lowering cholesterol.
If you want to live well and live longer, you must exercise!
Studies show that even ten minutes of exercise makes a difference — so do something!
Crank the stereo and dance in your living room. Sign up for swing dancing or ballroom dancing lessons. Walk to the park with your kids or a neighbor you’d like to catch up with. Jump rope or play hopscotch. Spin a hula hoop. Play water volleyball. Bike to work. Jump on a trampoline. Go for a hike.
✅ GET A GOOD NIGHT’S SLEEP
If you have trouble sleeping, try relaxation techniques such as meditation and yoga. Or eat a small bedtime snack of foods shown to help shift the body and mind into sleep mode: whole grain cereal with milk, oatmeal, cherries, or chamomile tea.
Darken your room more and turn your clock away from you. Write down worries or stressful thoughts to get them out of your head and onto the page.
This will help you put them into perspective so you can quit worrying about them.
✅ CHECK YOUR FOOD ’TUDE
What we eat and how we feel are linked in very complex ways. A healthy approach to eating is centered on savoring flavor, eating to satisfaction, and increasing energy, rather than focusing on weight.
Check your balance of low-calorie foods, nutrient-dense foods (providing many nutrients per calorie), and foods that are calorie dense but nutrient poor.
Most Americans need to eat more fresh whole foods (in contrast to processed, highly refined foods). Try to add more whole grains, fresh fruits and vegetables, and legumes into your meals. Pair these carbohydrate-rich foods with a healthy fat or lean protein to extend satisfaction.
✅ BE A PICKY EATER
Limit saturated fats and trans fats, and aim to eat more foods rich in anti-inflammatory omega-3 fatty acids to cut your risk of cardiovascular disease and maybe even improve depressed moods. The equivalent of just one gram of EPA/DHA (eicosapentaenoic acid/docosahexaenoic acid) daily is recommended. Eating cold-water oily fish (wild salmon, herring, sardines, trout) two to three times per week will provide both EPA and DHA.
✅ GET SATISFACTION
Both eating and physical activity are fun, sensory experiences! In both, aim for pleasure — not pain. Pay attention to the nutritional value of the foods you choose to eat, as well as your sense of satisfaction, relaxation, tension, exhilaration, and fatigue when you sit down to eat. Check in with yourself as you eat, rekindling your recognition of hunger, fullness, and satisfaction when considering when and how much to eat.
✅GIVE YOURSELF A BREAK
“I spend countless hours doing cardio and never seem to lose that last ten pounds!” is a common complaint I hear from clients. Give yourself permission to shorten your workout. Believe it or not, overtraining could be the problem. Your body can plateau if not given adequate rest to restore itself, ultimately leading to a decline in performance. Fatigue, moodiness, lack of enthusiasm, depression, and increased cortisol (the “stress” hormone) are some hallmarks of overtraining syndrome. Creating a periodization program — breaking up your routine into various training modes — can help prevent overtraining by building rest phases into your regimen.
For example, you might weight train on Monday and Wednesday, cycle on Tuesday and Thursday, run on Friday and rest on Saturday and Sunday. You can also help balance your program by simply incorporating more variety.
✅ KEEP GOOD COMPANY
You can do all the right things — but if you have personal relationships with people who have unhealthy habits, it is often an uphill battle. The healthiest people are those who have relationships with other healthy people. Get your family or friends involved with you when you walk or plan healthier meals. Making healthy changes with a loved one can bring you closer together as well as motivate you.
✅ SIGN UP FOR AN EVENT
Let’s face it, exercising just for the sake of exercising or losing weight can get boring. Spice things up by signing up for an event like a run/walk race or a cycling ride where you can be part of a team. Doing so gives your workouts a new purpose, and it’s fun to be around others who are exercising just like you — not to mention that most events benefit nonprofit organizations, which doubles your feel-good high.