Have you wanted to take steps toward a healthy lifestyle, but don’t know where to begin? Good news: self-care doesn’t have to be complicated!
As we know, the better we treat our bodies, the better we’ll feel. By implementing simple but impactful wellness practices into our normal routines, we can improve overall health and even alleviate some symptoms of chronic diseases.
Here are five basic ways to nourish your body to feel happier and healthier in your daily life.
1. Get a full night’s sleep
We all know that getting a full night’s sleep is good for us, but is quality sleep really that important?
The answer is a resounding yes!
In fact, quality of sleep is directly linked to overall health and chronic disease management. A full night’s sleep can improve blood sugar control, curb unhealthy food cravings, reduce inflammation, elevate mood, ease stress, help manage high blood pressure, and more. (1)
It is recommended that adults aged 18-60 sleep for at least 7 hours each night. (2) Ensure you are getting adequate sleep so you can approach each day well-rested and ready to go.
And for those of us who may find it difficult to fall asleep or stay asleep, here are some helpful tips from the American Academy of Sleep Medicine (3) to help improve your quality of sleep:
- Keep a consistent sleep schedule. Get up at the same time every day, even on weekends or during vacations.
- Set a bedtime that is early enough for you to get at least 7-8 hours of sleep.
- Establish a relaxing bedtime routine.
- Make your bedroom quiet and relaxing. Keep the room at a comfortable, cool temperature.
- Turn off electronic devices at least 30 minutes before bedtime.
- Don’t go to bed unless you are sleepy.
- If you don’t fall asleep after 20 minutes, get out of bed. Go do a quiet activity, like reading or stretching, without a lot of light exposure and no electronics.
- Don’t eat a large meal before bedtime. If you are hungry at night, eat a light, healthy snack like a piece of fruit or enjoy a glass of plant-based milk.
- Exercise regularly and maintain a healthy diet.
- Avoid consuming caffeine in the afternoon or evening.
- Avoid consuming alcohol or sugar before bedtime.
- Reduce your fluid intake before bedtime.
2. Eat whole, healthy foods
Adding whole, healthy foods to your diet every day can support overall health, prevent disease, protect the heart, and elevate mood. Conversely, regularly eating ultra-processed foods can cause adverse effects on health. (4)
What makes food whole?
Whole foods come straight from the earth and have not been processed. These foods include fruits, vegetables, lean meats, eggs, whole grains, nuts, and seeds.
Try incorporating at least 1 ½ cups of fruit and 2 cups of vegetables to your diet per day for optimal health and well-being. (5) Salads can be a great way to easily increase your intake of whole foods!
3. Calm your mind
In our busy world, it can be difficult to slow down and allow time to relax. However, too much stress can impact your health.
When stressed, your hypothalamus (the part of your brain that’s in charge of stabilizing the nervous system by managing hormones) releases a flood of adrenaline and cortisol (sometimes called "stress hormones”) into the body. When this happens, blood sugar elevates, inflammation increases, and functions such as digestion and growth processes are curbed. (6)
Try to spend just five to 10 minutes each day intentionally calming your mind to reduce stress. This time can be spent walking outside, deep breathing, resting your eyes, writing down things you are grateful for, or anything else that relaxes you.
4. Move your body
Moving your body is a great way to nourish and care for yourself. Exercising can boost mood, sharpen focus, improve sleep, help maintain a healthy weight, and help protect against chronic disease. (7)
According to the current Physical Activity Guidelines for Americans, adults are advised to engage in either 150 minutes of moderate-intensity (e.g. walking, light jogging, yoga) or 75 minutes of vigorous-intensity (e.g. running, swimming, high intensity interval training [HIIT]) physical activity each week. Adults should also incorporate muscle-strengthening activities that involve all major muscle groups on two or more days each week. (8)
If this seems intimidating at first, don’t be afraid to start small; a little can go a long way! In fact, if all adults added just 10 minutes of physical activity to their daily routine, over 110,000 U.S. deaths could be prevented each year. (9)
5. Hydrate
Have you had enough water today? This is your reminder to enjoy a glass!
Drinking enough water each day can help the body function properly by lubricating the joints, regulating body temperature, helping organs function properly, improving sleep, and elevating mood. (10)
It’s recommended that women drink about 11 cups of water per day and men about 16 (1 cup = 8oz), but this varies depending on height, age, and weight − use a water intake calculator to help determine your exact water needs. You can also keep track of your daily water intake by downloading a water tracking app.
Don’t enjoy drinking water on its own? Make your water flavorful by adding fruits and herbs, or try sparkling water.
Incorporating these five habits in ways that compliment your daily lifestyle can help you feel your best and guide you toward improved overall health and wellness.
Sources
Centers for Disease Control and Prevention. (2016a, February 16). 1 in 3 adults don’t get enough sleep. Centers for Disease Control and Prevention. https://www.cdc.gov/media/releases/2016/p0215-enough-sleep.html
Centers for Disease Control and Prevention. (2022a, September 13). Sleep and chronic disease. Centers for Disease Control and Prevention. https://www.cdc.gov/sleep/about_sleep/chronic_disease.html
Healthy sleep habits. Sleep Education. (2021, April 2). https://sleepeducation.org/healthy-sleep/healthy-sleep-habits/
MediLexicon International. (n.d.). Benefits of eating healthy: Heart health, Better Mood, and more. Medical News Today. https://www.medicalnewstoday.com/articles/322268
Centers for Disease Control and Prevention. (2017, November 16). Only 1 in 10 adults get enough fruits or vegetables. Centers for Disease Control and Prevention. https://www.cdc.gov/media/releases/2017/p1116-fruit-vegetable-consumption.html
Mayo Foundation for Medical Education and Research. (2021, July 8). Chronic stress puts your health at risk. Mayo Clinic. https://www.mayoclinic.org/healthy-lifestyle/stress-management/in-depth/stress/art-20046037
What’s your move? - health.gov. (n.d.). https://health.gov/sites/default/files/2019-11/PAG_MYW_Adult_FS.pdf
Current guidelines. (n.d.). https://health.gov/our-work/nutrition-physical-activity/physical-activity-guidelines/current-guidelines
Pedro F. Saint-Maurice, P. (2022a, March 1). Estimated number of deaths prevented through increased physical activity among us adults. JAMA Internal Medicine. https://jamanetwork.com/journals/jamainternalmedicine/fullarticle/2788473?guestAccessKey=2f34eea5-cb75-4c83-ad98-405dfa2f9c07&utm_source=For_The_Media&utm_medium=referral&utm_campaign=ftm_links&utm_content=tfl&utm_term=012422
The importance of Hydration. News. (2018, June 22). https://www.hsph.harvard.edu/news/hsph-in-the-news/the-importance-of-hydration
