Many patients regularly ask me how to get healthy. There is no one way. Each person should determine what works for them. Nevertheless, these are a few basic healthy lifestyle principles that may help you find the right way.
Sleep:
Getting enough sleep is very important. Even slightest sleep deprivation can cause memory changes, as well as mood and hormone changes. The right amount of sleep keeps hormonal balance, the immune system and restores overall health. One of the ways to prepare for sleep is to unwind 1-2 hours before going to bed. You can use meditation, mindfulness, a gratitude journal, guided imagery or other relaxation techniques to achieve relaxation. For some people it is better to take hot baths with relaxing essential oils or salts. It is always better to avoid alcohol a couple of hours before sleep. Caffeinated beverages should be curbed at midday or earlier if you are sensitive to this type of product. Moreover, limit the use of blue light devices like televisions, computers or cellphones before bedtime. And last but not least, avoid arguing or excitable activity or planning right before going to sleep.
Nutrition:
Wholesome balanced nutrition is vital to maximize good health and well-being. Each person may have different needs, so the food plan should be adapted. Aim for a whole and fresh food diet. Focus on vegetable and fruit mostly, the 5 to 1 ratio, select products representing all colors of a rainbow, at least 5 different colors per day. Eat healthy fats that support your brain and heart like omega-3 and a little less of omega-6 fatty acids. For carbohydrates, focus more on veggies, not just because it is tasty, but also because veggies are full of fibre what is good for balancing blood sugar levels and improving digestion. Avoid junk food such as refined carbohydrates, refined grains, and saturated fats from processed meat and other processed food. Quit drinking soda or other sugary drinks. Get rid of processed oils like canola oil, sunflower oil, corn oil, soybeans, and margarine.
“Many of my patients come with significant health issues mainly due to lack of sleep, inability to cope with stress and inadequate nutrition.”
Movement:
Constantly moving your body allows you to have a better quality of life by affecting your mental health and physical status. Movement and exercises improve your energy level, endurance, blood circulation, memory and cognitive function. Movement activity is fun and helps to develop useful habits. Besides, planning and involving others help to keep you on track. For those who are new to exercising, daily outdoor walking, swimming or yoga is a good way to incorporate physical activities into your day-to-day life. For those who have been working out, a daily half-hour movement routine like walking or swimming with some resistance training 2-3 times a week is recommended. Yoga, stretching and mobility exercises are good for flexibility. If you have a sedentary work environment, doing some exercises 5-10 min every hour will promote overall mobility of the body. To be healthy one of the most important things to avoid is long-term sitting. Sometimes with certain medical conditions clearance from your doctor may be advised before starting any exercise routine.
Stress:
Stress is something what we are unable to avoid. It is a part of life. Stress can affect every aspect of your body including nervous system, respiratory and cardiac system, digestion, cortisol release, muscle tension, and decrease reproduction capacity. There are many ways to deal with stress that negatively affects your health. One of the ways to reduce stress is to identify what it is and where it comes from, because this makes it easier to deal with the source of your stress. Conversation with friends, family or professionals is an effective way to address stress. Journaling, using essential oils, herbal tea consumption like chamomile and daily outdoor walk are good alternatives.
Social support:
Having a supportive social environment is essential to your health. There are several different support systems: social network, friends, family, pets, especially when the work environment is full of stress. It should be noted that one of the most effective ways to get to your goal is a health coach.
These are some simple and effective methods for a healthy lifestyle. For the most efficient impact on one's life, the first thing to remember is to take it slowly, one change at a time.
