A guest article by Ronald Hadley
Simple Strategies for Better Health
Maintaining good health is a priority for most of us, but with busy schedules and the demands of everyday life, it can be challenging to make time for healthy habits. Often, staying on top of our health can feel like an uphill battle. But it doesn’t have to be this way! Starting small with habits that are easy to keep can help you achieve a healthier lifestyle without disrupting your schedule or requiring strict commitments. Here are some practical tips to incorporate healthy habits and impact your long-term health.
Work with a Personal Trainer
Working with a personal trainer is a great way to implement healthy habits, and it doesn’t have to be complicated or time-consuming. A personal trainer can work with you to create a customized workout and nutrition plan that fits your existing schedule. They’ll ensure your new wellness routine aligns with your personal goals and daily routine. At the same time, your personal trainer will support you by creating a plan of action with ongoing motivation built in.
Keep a Water Bottle with You
If you often forget to drink water throughout the day, invest in a large water bottle and take it with you. You can even do this when you’re traveling or out on business. This will also help you track how much water you drink daily, making reaching your hydration goals easier. You may notice fatigue, headaches, or trouble concentrating if you don’t drink enough water. Sometimes, we grab a fancy sugar-laden coffee heavy on caffeine when we may be just thirsty. Water can help you rehydrate yourself faster.
Get Up and Move Regularly
Do you spend too much time sitting? Statistics show that people who take advantage of living in a walkable neighborhood are 6 to 10 pounds lighter than those who don’t. Even if you’re not overweight, sedentary behavior puts you at risk for issues like heart disease and diabetes. Many of us have desk jobs or work from home, and we forget how long we have been sitting there without moving. Try setting a timer for every 45 minutes, getting up, and doing some quick stretches. The easiest way to combat these health risks is to —move more often!
- Incorporate at least 30 minutes of moderate-intensity exercise most days of the week.
- If you work at a computer all day, take a short stretch break every half hour.
Declutter Your Home and Office Setting
Decluttering your space gives you more room to move around and can create a more organized environment. Being organized helps you function at an optimum level and leads to reduced stress and improved mental clarity. Studies show that a tidy space can enhance productivity and boost your mood. When you set aside time to remove unnecessary items, you establish a space that supports mental well-being and relaxation. By removing physical clutter, you allow your mind to focus better and eliminate the overwhelming feeling that often comes with disorder.
Eat More Nutritious Foods
Learning the basics of nutrition is key to eating a balanced diet that works for your needs and lifestyle. No one diet fits all, but eating whole and less processed foods is always good. Try to pick more nutrient-dense foods when you’re in the grocery store. Why not research the health benefits of some of your favorite foods? You may choose fresh fruits and vegetables over some processed foods if you better understand how different foods affect your body. Proper nutrition can also help with the management and treatment of many chronic conditions and even improve your mental health.
- Eat a Balanced Diet: Focus on whole foods like fruits, vegetables, quality proteins, nuts, legumes, eggs and dairy, and whole grains. Incorporate as much variety as you can.
- If you are gluten-sensitive, avoid foods that are low in nutrients. Learn to cook and bake. Many alternative whole grains are naturally gluten-free. You don’t have to be deprived.
- Are you trying to eat gluten-free?
For recipes, menus, and more, see Gluten-Free Trina. - Make your snacks nutritious! Medjool Dates are full of fiber and nutrients. Take a few cashews with you or some almonds.
Prioritize Getting Enough Sleep
Getting enough sleep is essential for both short —and long-term health. In the short term, quality sleep improves focus, mood, and energy levels, helping you perform at your best daily. Over time, consistent, restful sleep reduces the risk of severe health issues, including heart disease, diabetes, and mental health disorders. Sleep also plays a crucial role in strengthening the immune system and supporting cognitive function, making it a critical element of overall well-being at every stage of life.
People have various sleep styles; generally, you should aim for 7-9 hours of quality sleep each night.
- Take cat naps if you are a light sleeper.
- Practice relaxation techniques like meditation, yoga, or deep breathing.
- If noise keeps you from falling asleep, try a white-noise source.
- Listen to soft meditation music.
- Place an extra blanket on your feet. Warm feet help you sleep better.
Simple Habits That Help
Maintaining a healthy lifestyle doesn’t have to be a difficult or time-consuming task. Choosing good habits will mean a more enjoyable life. Keep things simple. You don’t have to add onerous things; you can incrementally choose healthier habits. Remember, small changes can significantly improve your overall health and well-being.
- Schedule regular check-ups with your doctor for preventive care.
- Be sure to visit your dentist for regular cleaning and check-ups
- Maintain good relationships by spending time with your family and friends.
- Develop a sound support system for tough times.
- Be kind and considerate. You will be less stressed.
So, in the grand scheme of things, while there are many habits that contribute to health—eating well, dancing like nobody’s watching, and avoiding the siren call of the couch potato life—sleep stands out as the most universally beneficial. After all, even the most rebellious Pan-Galactic Gargle Blaster enthusiasts can’t ignore it. But remember to add a whole range of healthy habits to your otherwise busy life, and you will thank yourself later.
