Achieving health takes time and effort. How can you get back on track and start feeling better? By taking action, one step at a time. With a society focusing on productivity, it is easy overlook health and well-being. Take action TODAY by implementing these three pillars of health!
Sleep is one of the most neglected aspects of health. Sleeping gives the body time to repair and regenerate. The sleep-wake cycle follows a circadian rhythm (24 hour cycle). Many factors influence this cycle which regulates when we sleep and when we are awake. Hormones (notably cortisol and melatonin), light, temperature, food consumption, and caffeine are among the most common.
How long should I sleep? 8-10 hours is a general rule of thumb, some may require more while others a little less. A good night of sleep includes: no trouble falling asleep, sleeping through the night, and the ability to wake up feeling refreshed and energized.
Steps to better sleep:
- No electronic use 1 hour before bedtime
- Dim lights 1 hour before bedtime
- Sleep in a dark, cool room
- No caffeine after 12:00 PM
- Get on a sleep-wake schedule
Life is movement, movement is life. We were made to move. Exercise should be a priority every day. Movement has benefits far beyond feeling good physically. It helps control weight, boost mood, balance blood sugar, and promote healthy cardiovascular function. By contracting muscles, fat tissue becomes mobilized, glucose gets delivered to cells, blood flow increases, and energy increases!
How long should I exercise? At least 30 minutes per day. The type and intensity of exercise depends on you! It is important to schedule time every day to move because consistent exercise is vital for physical and mental health.
Ways to exercise:
- Walking / Running
- Stretching / Yoga
- Weight Training
- High Intensity Interval Training
- Outdoor games
Eat food, real food! Eating good, nutritious food takes time and preparation. Without preparation, it is all too easy to reach for processed and packaged foods. What we put in our body is the foundation to our health. Our food gives us the building blocks to carry out our daily biochemical functions. Without proper nutrients, our body is forced to find alternative ways to fuel itself. Over time, this can lead to nutrient deficiencies and sub optimal bodily function.
What should I eat? Start by including one vegetable with every meal. Aim to slowly increase vegetable intake and whole foods while removing processed foods and sugars. Sugary drinks are a great place to start, replace them with clean water. Have fruits and vegetables available and ready to grab/eat.
- Carrots / Celery / Cucumbers / Peppers
- Nuts and Seeds
- Hummus / Guacamole
- Shakes / Smoothies
- Clean Meats
Start Today! Let's live healthier together!
**Note: These recommendations do not replace advice given by your healthcare provider. Always consult your healthcare provider for personalized medical advice. Recommendations and Information provided are designed for informational purposes only, they are not intended to diagnose, treat, or cure any disease.