Tips for a healthier and happier you
EAT RIGHT – ADD MORE FRUITS & VEGGIES TO YOUR DIET
Two-thirds of the US population is either obese or overweight and less than one-third of the population consumes enough fruits and vegetables. Turn to a plant-based diet, consume less sugar, and limit going out to eat to two times a week. Also make sure you are hydrated. It is recommended to drink 64 ounces of water a day.
MOVE – TAKE A BREAK FROM SITTING EVERY 30 MINUTES
Movement improves your mental health, controls weight gain, and strengthens muscles and bones. It is recommended to do some type of moderate exercise a 150-minutes a week or 30-minutes 5 days a week.
REDUCE STRESS AND IMPROVE MENTAL HEALTH
Stress can lead to depression, anxiety, and even chronic diseases. Take time to reduce stress by actively or passively meditating. Take a break and get outdoors. 30-minutes a day of outdoor time increases happiness, decreases stress, reduces inflammation, and improves sleep. Keep a gratitude list, appreciate the people around you, and self-talk to keep out negative thoughts.
FIND TIME TO SOCIALIZE
This year we have all found ourselves a bit more alone, quarantined, and have had less social connections. This can lead to depression and anxiety. Make time for people. Get on a Zoom call, connect through FaceTime with family and friends, and have small gatherings to just catch up and connect. Being with others will give you a since of normality.
SLEEP, SLEEP, SLEEP
Sleep gives us the opportunity to recharge and start a new day fresh and lively. It is of the upmost importance that you get at least 7-8 hours of sleep. Here are a few sleep tips:
- Eliminate caffeine after midday
- Eat dinner three to four hours before bedtime
- Minimize or eliminate bedroom noise
- Ensure your bedroom is a tech-free zone
ELIMINATE HARMFUL SUBSTANCES
Many people turn toward alcohol, tobacco, and both legal and illegal drugs to reduce the stress in their life. But in reality, this has a negative impact on your overall health and well-being. Reducing these substances can be difficult and some may need to seek help to do so. Make sure you are around people who are supportive to help overcome the challenges of substance abuse.
To learn more about Lifestyle Medicine follow Heather Woolery-Lloyd, MD #drheathermd
Watch Dr. Woolery-Lloyd’s Lifestyle Medicine Lecture at www.mededsciencesolutions.com