Four Ways to Live a Longer, Vibrant Life
Did you know that your daily choices can directly affect how long you’ll be around to love on your kiddos and your family? Well, when it’s put that way I know it makes me want to do all I can to be my healthiest. I put together some areas that I focus on and hope that you will too because I want to see you happy and enjoying life.
Here are the 4 areas and some specific changes you can make in the next two weeks to see a noticeable difference:
1. CONSISTENT AND ADEQUATE SLEEP
It’s not just about how long you sleep, it’s also about the quality and consistency of our sleep habits that impact our overall health.
When your amount of sleep fluctuates and you have irregular bedtimes and wake-up times it can put people at an increased risk for obesity, high cholesterol, high blood pressure, high blood sugar, and other health problems. Yikes! Unfortunately, I used to be one of those people that would say I would sleep when I’m dead. Glad I changed my way of thinking.
Sleep is essential for physical and mental well-being and is one of the most important factors responsible for the maintenance of health.
A disrupted sleep-wake cycle and chronic sleep restriction, which are highly prevalent conditions in modern society, are strongly associated with age-related diseases. Therefore, the practice of sleep medicine as a tool for longevity is essential.
What you can do in the next two weeks: Decide on a time that you’ll consistently go to sleep and wake up for the next two weeks so that you can get 7-8 hours of deep, therapeutic sleep.
2. DAILY MOVEMENT
Activity, no matter how small it may seem, can reduce the health risks that I listed above. Some of the greatest gains are seen when people shift from being almost completely sedentary toward rising and walking for even an extra hour each day.
While thinking of adding an hour of movement to a sedentary lifestyle may seem daunting, don’t fret — starting with small goals is key! Maintain your focus on sitting less and moving more. Your ultimate goal should be about 150 minutes of movement per week or 20 minutes per day.
You can also incorporate simple movement swaps to meet this goal, like parking farther away from the store or taking the stairs instead of the escalator.
Remember, small goals are more achievable, and these little victories will continue to fuel your motivation for regular movement.
What you can do in the next two weeks: Start with a simple routine of walking 10 to 20 minutes three times per week. Every week or two, add five minutes per walk until you reach a goal of 20-30 minutes per day.
3. HYDRATION
Water is an essential nutrient for the human body. Living in a properly hydrated body is vital for longevity, as water is responsible for flushing toxins, transporting nutrients, improving oxygen delivery to cells, and cushioning your bones and joints.
Aim to drink half your body weight in fluid ounces per day. For example: if you weigh 140 lbs, drink 70 oz daily. Sip slowly throughout the day and avoid drinking too much water with meals. If this seems like a lofty goal, start by looking at the color of your urine, it should be straw-colored or clear. If it’s a deep yellow, drink more water.
Incorporate hydrating beverages like good quality filtered water (don’t forget those electrolytes), herbal tea, and bone broth. Do your best to avoid sodas, juices, and other sugary drinks, while limiting coffee and caffeinated tea. Not gonna lie, but some days limiting tea to one cup is hard for me, especially in the winter months. ;) I just make sure to up my water game those days.
What you can do in the next two weeks: choose a realistic goal for daily water consumption and set a timer to remind yourself to drink water throughout the day.
4. HEALTHY NUTRITION
It should come as no surprise that I’m going to say that healthy nutrition is key to living a long, healthy life.
Focus on high-quality proteins like grass-fed meat and wild-caught fish, healthy fats like avocado, nuts, and seeds, and generous amounts of vitamins, minerals, and trace minerals that are found in organic fruits and vegetables.
Together with incorporating nutrient-dense foods, avoid industrial fats and oils (like canola oil or yellow vegetable oil), processed foods, and excessive sugar.
What you can do in the next two weeks: include at least two servings of vegetables a day and swap out processed vegetable oil with healthier alternatives such as avocado oil, olive oil, grass-fed butter, ghee, or coconut oil. Avocado and olive oil can make some great salad dressings.
While starting and sticking to a healthy lifestyle may feel intimidating at first, know that any step in the right direction is a win. Incorporating simple changes and setting achievable goals, like the four suggestions listed above, will help you support longevity and encourage overall health!
If you need some help in these areas or have any questions or concerns, schedule a FREE 20-Minute Discovery Call to see if Nutritional Therapy is right for you!