In an era where the tempo of life accelerates relentlessly, safeguarding our health becomes important and essential. Work and other obligations frequently eclipse our attention to personal health. As you welcome the new year, what changes do you want to bring into your life? This article introduces eight straightforward yet potent strategies designed to blend into the fabric of your day-to-day life, enhancing your health and enriching your well-being without overhauling your routine.
Drink More Water
Water is essential for life, yet many people don’t consume enough daily. In adults, about 55%-60% of body weight is water. Holistic health practitioners advise drinking eight glasses of water throughout the day to stay hydrated, support bodily functions, and maintain energy levels. Other studies suggest drinking half your body weight in ounces of water. For example, a person that weighs 100 lbs. needs to ideally drink 50 oz. of water. Water helps regulate body temperature, transport nutrients, and eliminate waste, all of which are crucial for optimal health. If you find it difficult to remember to drink water, carry a reusable water bottle with you and set reminders on your phone. Sip your water at periodic intervals, rather than gulping it down in one go.
Seek Treatment for Excess Alcohol Consumption
Excessive alcohol consumption can have detrimental effects on your health, including increased risk of liver damage, heart disease, and certain types of cancers. In fact, the latest studies show that even drinking limited amounts of alcohol can be detrimental to your physical and mental health. Limiting alcohol intake is essential for maintaining overall well-being. If you struggle with alcohol use, consider looking into rehab centers and seeking assistance with recovery options in your area. Rehab centers can provide comprehensive treatment plans, including counseling, medication, and support groups, to help you overcome addiction and reclaim your health.
Although rehabilitation can come with a significant cost, the good news is that the majority of facilities readily accept health insurance plans offered by major providers. To ascertain the extent of your coverage, it’s advisable to get in touch with your insurance company. When deciding on an inpatient rehabilitation facility, factors such as accommodations, accreditations, treatment approaches, geographical location, and feedback from previous patients should all be taken into careful consideration.
Enhance Your Nutrition with Supplements
A healthy diet should be the foundation of your nutritional needs. If you eat well-balanced meals that contain a variety of whole grains, fruits, vegetables and grass-fed meats and dairy, most of your daily mineral and vitamin requirements will be satisfied. However, incorporating a daily multivitamin can help fill any dietary gaps and ensure you’re getting essential vitamins and minerals that may be lacking in your food intake. Since most of us spend time indoors, we lack the ‘sunshine vitamin’: vitamin D. Look for supplements that include folic acid, vitamin B6, vitamin B12 (especially vital if you are on a vegan diet), Omega-3, magnesium (also promotes better sleep and reduces anxiety) and vitamin D (better absorbed when combined with vitamin K2), as these nutrients play crucial roles in various bodily processes. Did you know the Food & Drug Administration (FDA) does not regulate supplements? I make sure to cycle through a few well-known brands at frequent intervals.
Walk Your Way to Health
Engaging in regular physical activity is essential for maintaining overall health and well-being. Walking is an excellent and accessible form of exercise that can be easily incorporated into your daily routine. And to top it, it is free of cost! Aim for at least 30 minutes of moderate intensity walking most days of the week. If you live in a pedestrian-friendly neighborhood (as measured by a high Walk Score of 70 and above), take advantage of the sidewalks and enjoy a walk to work, run errands on foot, or simply stroll around the park. There are several ways to motivate yourself: wear a device that will measure your steps, join a walking club or find a walking buddy to keep yourself accountable. Long before I got a dog, I’d offer to walk my neighbor’s dog on days when they were busy.
Eat More Whole Grains
Forbidden Rice Stir Fry
Refined grains are stripped of their fiber content, which can contribute to various health problems. Remember products made of flour – think breads and pastas – are highly processed and will raise your glucose levels. Don’t fall for clever marketing ploys employed by corporations that tout their products as wholesome and natural. Learn to pay attention to ingredient labels of packaged goods! Opt for whole grains whenever possible, such as whole millets, amaranth, teff, buckwheat, brown rice, and quinoa. Whole grains contain fiber, which aids digestion, promotes satiety, and supports gut health. Additionally, fiber helps regulate blood sugar levels and promotes healthy bowel function.
Herbs and Spice for Flavor
Herbs & Spices
Salt is a common ingredient in many dishes, but, as the American Heart Association notes, excessive consumption can contribute to high blood pressure and other health issues. Research shows that it is not so much the salt that you add to your home cooked meals, but the excess salt found in ultra processed junk foods that contribute to health issue. To reduce your sodium intake and improve your heart health, explore natural flavor enhancers like herbs and spices. You can choose from a variety of herbs to create easy, healthy and flavor filled meals. Some of my favorites are Italian basil, Thai basil, cilantro, dill, mint, oregano, parsley (Italian & Curly) and curry leaf. Focus on making simple meals at home. Experiment with different combinations of herbs and spices to create flavorful dishes that are both delicious and healthy.
Fit in Exercise
Incorporating more physical activity into your daily routine doesn’t require significant changes or expensive gym memberships. Simple adjustments like parking further away from your destination can add up to significant steps throughout the day. When running errands or going to work, opt for parking spots farther away from the entrance. This simple change can boost your physical activity levels and contribute to overall health and well-being.
By incorporating these simple yet impactful strategies into your daily routine, you can embark on a journey towards holistic well-being. Remember, healthy living is not just about physical fitness; it’s about nurturing your mind, body, and spirit. Prioritize sleep, look into rehab centers, walk more, manage stress levels, and engage in activities that bring you joy and fulfillment. By prioritizing your overall well-being, you can cultivate a vibrant and fulfilling life.
Author Bio:
Camille created Bereaver after she went through the ups and downs of the bereavement process herself following the loss of her parents and husband. With the help of her friend who was also experiencing a loss of her own, she learned how to grieve the healthy way, and she wants to share that with others. There is no one way to grieve, but it is important to do it in a way that supports your physical and mental health throughout.
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