by ASHLEY NIELSEN
Are you feeling overwhelmed by the idea of getting healthy? You’re not alone. People are busier than ever, and healthy habits are the first thing to go by the wayside. The good news is, healthy living doesn’t have to mean drastic diets or grueling workouts. It’s about making sustainable choices that fit into your everyday life. Let’s explore some simple changes you can make today.
Stay hydrated
Did you know that your body is up to 70 percent water? That’s why when you don’t drink enough water each day, you feel it. You might feel tired, get headaches, or just have dry skin, pointing to the need for a long drink of water. Aim to drink at least eight glasses of water per day. If plain water doesn’t excite you, don’t reach for sugary drinks. Instead, try infusing it with a slice of lemon, cucumber, or a handful of berries for a natural flavor boost. Also, carry a reusable water bottle to easily drink water on the go.
Eat a balanced diet
A good mix of fruits, vegetables, proteins, and grains keeps your body fueled day in and day out. But how do you know exactly what to eat for each meal? Keep it simple at first by adding a variety of colors to your plate. Each fruit and vegetable color often represents different nutrients your body needs. For example, when making dinner, include some greens like spinach or broccoli, anything orange like carrots, and red hues with bell peppers. Then, fill half of your plate with veggies. Add lean meat or beans and whole grains to the other two quarters.
Limit processed foods
Processed foods are quick and easy. But they’re also packed with unhealthy fats, extra sugars, and a long list of additives that can work against your health goals. Aim to cut back on these foods by opting for fresher alternatives. Snack on carrot slices or a handful of nuts rather than chips. And when you’re too tired to cook, consider simpler meals you can whip up faster than taking a trip to a nearby fast-food joint. A little planning can keep you eating healthy without compromising on convenience.
Get regular exercise
Regular exercise keeps your heart healthy, mind sharp, and mood elevated. But you don’t have to commit to long hours at the gym. Start with small, manageable goals like a 30-minute walk around your neighborhood or a quick yoga session at home. Find activities you enjoy so exercise feels more like a fun part of your day than a chore. If nothing else, choose the scenic route, like taking the stairs instead of the elevator, to get your steps in.
Go outside often
Stepping outside, even for just a few moments, can boost your mood and energy levels. To get more time outside, try incorporating outdoor activities into your routine. Go for a quick walk in the park, spend some time gardening, or simply have your coffee outside each morning before work. As you breathe the fresh air, you’ll soak in vitamin D from sunlight and feel the stress melt away. For an extra dose of fun, consider joining in on a pickup sports game like soccer or basketball. Just remember, if you’re playing contact sports, protect your body with the appropriate gear. Also, get checked for a concussion or other injuries if you fall down and hit your head.
Take stretch breaks
Whether you spend a lot of time at a desk or stay moving every day, it’s important to take the time to stretch. And it becomes even more crucial as you grow older, helping to maintain flexibility and reduce the risk of injury. There’s also something to be said for doing all you can to relieve muscle stiffness and cramps. Try setting a reminder to stretch for a few minutes every hour. Reach for the sky, touch your toes, and do some gentle twists to get the blood flowing and release muscle tension.
Manage your stress levels
Stress can block creativity, sap energy, and even cause physical health problems. Unfortunately, stress builds day after day if you don’t actively release it. Regular physical activities like jogging and swimming can help dissipate stress before it overwhelms you. For even better results, practice meditation, deep breathing exercises, and other mindfulness routines daily. On top of that, engage in hobbies that you enjoy to let go of stress after a hard day. Nothing beats a quiet puzzle session or a trip to the RC car park to clear your mind and lift your spirits.
Sleep well each night
Sleep is key for maintaining a healthy mind and body. It’s not just about the number of hours you clock but also the quality of sleep you get. Establishing a calm bedtime routine can make a big difference. Consider activities that help you unwind before bed, like reading or listening to soothing music. Also, make your sleep environment dark, cool, and quiet. Never use your bed for studying or working, as this can make it harder for your brain to enter sleep mode when it’s time to rest.
Maintain social connections
Connecting with friends, family, and community can do wonders for your mental and emotional well-being. It’s a great way to avoid loneliness and offer or receive support when needed. To stay connected, you might schedule weekly coffee meetups or participate in group activities. If meeting in person isn’t possible, chat on the phone, use online messaging apps, or even email. And if you want to go old school, writing letters to a pen pal can be a fun and meaningful way to keep in touch.
Get your checkups
Don’t miss your annual checkups with your doctor, dentist, and other healthcare providers. This helps you stay healthy and catch potential issues before they become bigger problems. It’s also essential if you’re managing specific conditions like lymphedema. Your doctor can recommend effective lymphedema solutions, such as compression therapy or custom garments, to help reduce swelling.
Make some simple changes to build a healthier future
As you make small lifestyle changes, a healthier life will come into focus. Preventative health isn’t about drastic overhauls or becoming a completely different person. It’s all about those subtle shifts in your daily routine that create a ripple effect of positive change.
Ashley Nielsen earned a B.S. degree in Business Administration Marketing at Point Loma Nazarene University. She is a freelance writer who loves to share knowledge about general business, marketing, lifestyle, wellness, and financial tips. During her free time, she enjoys being outside, staying active, reading a book, or diving deep into her favorite music.
