No doubt about it we are an instant society. We do not like waiting. Fast food, on demand, fad diets, and cure-all prescriptions: our lives move so quickly. Of course it doesn’t even occur to us even after we hit the floor from pure exhaustion. Day after day, we often, by nature, try to taking care of everyone else and often forget to properly care for ourselves. For best results try including a new health tip into your daily routine every week. Don’t take on too much too fast. Success is long-term, results are usually immediate.
Consider these Top 10 + 2 action items for working toward a healthier “you” in 2017.
Truth in Nutritional Label. Eating right is actually pretty simple. As I tell my children, the labels on food tell us most of what we need to know. Watch out for processed sugars, pay attention to serving sizes. We need calories, we need to cut down on sugars. Slowly shift toward a healthy eating plan including a variety of fruits and vegetables, lean proteins, whole grains, and low-fat dairy.
Breathe Easy. Take 10 deep breaths. Relax. De-stress. Slows heart rate. Increases oxygen to brain.
Check the mail 2 times. Meaning you do not have to run a marathon, you do need to motion. If you only walk a mile. Try walking 2 miles. Aim to get at least 20 minutes of moderate activity, such as walking, a day. You will feel great. Aids in weight loss and overall health.
No more butts about it! No more smoking or tobacco or Nicoret gum or patches. I am not here to tell you what you already know. Fact is nicotine is out of your system within 3 days. THREE days, after that it’s only in your head. Most effective way to stop for good is COLD TURKEY. You got this! You’re worth it!
Off the grid after dark. 7-9 hours per night. Make sure you buy a decent pillow. If you are frugal like me take the cost and divide by number of hours per year you rest your head. My pillow costs less than $0.04/ hour. Buy a decent pillow. Unplug: Cell phones, TVs, things that go beep or buzz, try to power down.
Go see your doctor, 1 time per year. Preventative medicine saves lives and lowers claims in the long run. Schedule in advance, and take the two hours to do it. $0 co-pay and you probably still won’t do it. You are very important. Ask your doctor about what screenings are recommended for you and appropriate diet and exercise routine.
Social Wellbeing. Be actively part of something bigger than what’s in your small timeshare we call life. It could be as easy as saying “hello” to a stranger. Investing in people around you has a butterfly effect. If you do not have a community walk, reach out a little farther and start one with friends.
Stress Less. This is a MONSTER. Try lemon. The scent of lemon naturally relieves stress. Take deep breath and release. Foods: Turkey, Salmon, Dark Chocolate. Even the sun works wonders.
Work toward or maintain a healthy weight. If you are overweight, work toward losing 5-7% of your weight to significantly reduce your health risks. Studies show that individuals who track their food intake or exercise using an app, such as mapmyrun, lose more weight and keep it off compared to those who don’t track.
S.M.A.R.T goals. General goals such as “I think I will walk the dog more often” is not effective. A SMART goal is Specific, Measurable, Action-oriented, Realistic, and Timely. “I will walk 20 minutes over my lunch break on Mondays, Wednesdays and Thursdays” is a S.M.A.R.T. goal.
Stay positive. Health goals don’t always go as planned. When you face challenges, focus on all of the positive changes you have made, no matter how small they seem. Treat yourself with kindness, like you would with a good friend.
Be Happy. Being happy is an active choice. It’s the first choice you can make in the morning, or you can wait until after your cup of tea or coffee.
Need help reaching these goals? Contact Synurture 302-668-9131.