It’s no secret that being healthy requires a lot of work. However, sustainable improvements in all areas of wellness are possible with a little planning.
Eat a balanced diet, avoid junk food and make sure you get your quota of fruits and vegetables. Exercise regularly and don’t skip wellness exams like a dental cleaning or annual checkups.
Eat a Healthy Diet
One of the most important factors in living a healthy life is eating a balanced diet. This means choosing foods that are low in fat, sugar and salt and high in fibre, vegetables, whole grains, lean protein and heart-healthy unsaturated fatty acids.
Eating well doesn’t have to be restrictive. Instead of eliminating all treats, try cutting back on them and replacing them with lower-fat options like fruit, yoghurt or popcorn (low fat if possible). Also, be mindful of the amount of calories you are consuming by reading food labels and keeping track of your portion sizes. Eating a balanced diet can reduce your risk of chronic health conditions and help you feel your best.
Exercise Regularly
Exercise is vital to your health, but it’s also a challenge for many people. To be successful, it’s important to make it part of your regular routine and schedule it on your calendar just like any other commitment. Once you do, exercising will become a habit and feel normal to you, much like brushing your teeth. It’s recommended to do 60 minutes of moderate intensity aerobic physical activity on most days of the week, plus muscle-strengthening activities two to three times a week. Get creative – pick up your children at school, go swimming or take a walk in the mall, play basketball or join an office bowling league, boogie to music and stretch, or try yoga.
Sleep Well
One of the best things you can do for your health is to get a good night’s sleep. Insufficient sleep has been linked to a variety of health issues, including obesity, high blood pressure, and diabetes. Aim for 7 to 8 hours of sleep each night. Try to establish a regular bedtime and rise time, minimize napping during the day, and avoid drinking fluids shortly before bed. Exposure to morning sunlight and the practice of a “wind-down” routine can also improve sleep quality. Residual stress, anxiety and anger can make it difficult to fall asleep or stay asleep at night. Talking to a mental health professional can help.
Stay Hydrated
Water is essential for every cell, tissue and organ in the body. It helps regulate body temperature, remove waste and lubricate joints.
The amount of fluid you need varies depending on factors like activity level, age and climate. A good rule of thumb is to divide your body weight in half and drink that many ounces of fluid each day.
Drinking water throughout the day is key, but you can also get fluids from foods. Choose fruits with high water content such as watermelon, cantaloupe and strawberries.
Avoid Toxins
Even small amounts of toxic substances can cause health effects. Most people are familiar with the toxins like polychlorinated biphenyls (PCBs) and dioxin found at some hazardous waste sites, but everyday items such as household cleaners, prescription and over-the-counter drugs, cosmetics, gasoline, alcohol and pesticides can be toxic.
In addition, air pollution such as secondhand smoke, mold and carbon monoxide poisoning can also be toxic. Some toxins are stored in the body and build up over time. Others can be passed to a developing fetus, which can have lasting effects on brain function including memory problems, poor concentration, word confusion and mood swings.
Stay Connected
It’s easy to get swallowed up in the constant stream of news and information. But don’t let your health and wellness take a backseat to your inbox or the headlines.
Developing and maintaining social connections is an essential aspect of readiness and overall wellness. You can also try starting a new hobby, joining an exercise class or group book club to meet people with similar interests. These activities may help you feel less lonely, which is linked to better mental health. There are resources to help you stay connected, such as Military OneSource and inTransition. The Real Warriors campaign also has a great blog with tips on staying connected.