Trying to Get Healthy? Try These 8 Tips Today!
I get asked this all the time: What is the secret to health? My answer: There is no secret! I always start my patients with a simple plan to get and stay healthy. Regardless of your illness, this plan will get you started on changing your life!
8 Tips to Get Healthy
Water is essential to human life. We are scouring the cosmos searching for signs of water, as it is essential to life as we know it, so it is clear that we need it; however, dehydration is prevalent in today’s society. Many people do not drink any water at all.
Dehydration can lead to sore muscles, brain fog, dry skin, dizziness, and rapid heart rate, among other concerns. It has also been implicated as a contributor to urinary and kidney problems, seizures, and many other chronic diseases.
I recommend that my patients drink half their body weight in ounces of water per day. Many say that it a lot of water or water, it makes me go to the bathroom a lot, etc. — but this is normal physiology. The more you drink, the more you will urinate. In addition, your body will normalize within a few days, so those frequent bathroom trips will trim down.
I have even been told that “I do not drink water because it causes diarrhea.” Of course, that is not true. Many avoid water like the plague, stating that there is no taste. The secret is that the more you drink, the more you crave. In addition, our sense of thirst has been seriously compromised by things like sugar, salt, and artificial flavors.
Just drinking plain water will regulate our senses and end cravings.
As a society, we are sleep deprived. In fact, we are the only species on the planet that knowingly withholds sleep. Without sleep, risks of chronic disease and poor health (such as heart disease, hypertension, and depression) increase. In general, we need seven to nine hours per night of high quality, uninterrupted sleep for optimal health.
Growth hormone is mostly released at night, which allows our bodies to repair and regenerate during sleep. High sugar diets, excessive light, sleeping too close to electronics, alcohol, and television watching prior to bed can cause disturbed sleep. Supplements like melatonin, 5-htp, valerian root, and magnesium are great natural sleep aids
Fruit and vegetables
We are a meat and potatoes culture. Fruit and vegetables are chronically under-eaten. Without these, you are missing out on vitamins, minerals, phytochemicals, and fiber — all of which are essential and important to achieve and maintain optimal health. Ideally, seven to nine servings of fruit and vegetables are necessary to maintain health. There are so many varieties that “I don’t like vegetables” will not work. Fresh are the best, followed by frozen.
We eat way too much sugar.
It is found in everything. Items like yogurt, peanut butter, tomato sauce, and almost all packaged and convenience foods contain sugar.
Food manufacturers also hide sugar by labeling it under different names, such as tapioca starch or turbinado. These are in all processed foods, which should be avoided like the plague. High sugar diets have been associated with diabetes, hypertension, heart disease, and many other health concerns.
Eat from the rainbow
Eating from the rainbow means eating a variety of colors of food that you eat. Changing the color and type of food will ensure a variety of essential, health promoting nutrients. In addition, natural plant pigments are excellent antioxidants and have cancer preventing qualities as well. The more variety, the more health promoting effects of the foods increase.
Sunlight is the chief method of converting vitamin D from the inactive to active form. Since most of western society stays indoors, we are not getting enough. As a result, over eighty percent of the population is low or deficient. Every cell in the body has vitamin D receptors, which makes it an extremely important vitamin. Vitamin D has been implicated in many diseases, including heart disease, diabetes, depression, anemia, and many more!
Remember the phrase: stress kills. We are a stressed out society, and it’s only getting worse. Increased levels of stress have been associated with anxiety, depression, heart disease, and high blood pressure, among other things. Stress relief techniques (such as exercise, meditation, tai chi, and yoga) can easily be incorporated into daily life to decrease levels of stress and anxiety, preventing disease.
We live a sedentary lifestyle. Exercise helps elevate mood and decrease risk of chronic diseases. Shoot for a mix of cardiovascular and strength training at least 5 days per week. Go for a walk, hit the gym, try yoga… anything that gets you moving! As stated previously, exercise is a great stress relief and can really make a difference when it comes to changing your health.
These are the 8 easiest steps to get healthy. You can add to them and alter them to fit any lifestyle, so start where you need the most help. Try doing one category a week until you can comfortably adjust your life to include them all. Get healthy, one step at a time.
Do you think this is too hard or are you looking for help? Overwhelmed? Feel free to check out my website MN Spine and Sport for additional reading articles and tips to get healthy!
I can also be contacted via my website or on social media. Good luck changing your health!
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