8 Immediate Strategies for Achieving Better Health!
People often ask me about the secret to good health. Honestly, there’s no secret! I usually start my patients with a simple plan to set them on the path to a healthier life, no matter their current condition. Here’s a basic rundown of my approach:
Firstly, water is vital for human life. We look for it in space because it’s such a fundamental part of life. Yet, many people today are chronically dehydrated, not drinking enough water. Dehydration can lead to problems like sore muscles, brain fog, dry skin, dizziness, and a rapid heart rate. It can also contribute to more serious issues like urinary problems, kidney stones, seizures, and other chronic diseases.
I suggest my patients drink half their body weight in ounces of water daily. Some might find this excessive and worry about frequent bathroom trips, but this is normal. Your body will adjust in a few days, and the trips will decrease. Some even claim water gives them diarrhea, which is false. Many avoid water because they feel it lacks taste, but the more you drink it, the more you’ll want it. Our thirst response has been dulled by sugary, salty, and artificially flavored beverages, so plain water can help reset our senses and curb cravings.
Next, our society suffers from sleep deprivation, unique among species for intentionally cutting sleep short. Lack of sleep increases the risk of chronic conditions like heart disease, high blood pressure, and depression. Adults generally need seven to nine hours of quality, uninterrupted sleep each night for optimal health. Growth hormone, responsible for bodily repair and regeneration, is primarily released during sleep. Factors like high sugar intake, excessive light exposure, proximity to electronics, alcohol, and watching TV before bed can disrupt sleep. Natural sleep aids, like melatonin, 5-HTP, valerian root, and magnesium, can be helpful.
Our diet also needs attention. We often skimp on fruits and vegetables, missing out on essential vitamins, minerals, phytochemicals, and fiber. Ideally, we should consume seven to nine servings of fruits and vegetables daily. With so many varieties available, there’s something for everyone. Fresh produce is best, but frozen is a good alternative.
As a society, we consume too much sugar, present in many foods like yogurt, peanut butter, tomato sauce, and almost all packaged items. Food manufacturers often disguise sugar under different names, like tapioca starch or turbinado. High sugar intake is linked to diabetes, high blood pressure, heart disease, and other health issues. Eating a variety of colorful foods ensures a range of essential, health-promoting nutrients and antioxidants, which can help prevent cancer and other diseases.
Sunlight is crucial for converting vitamin D into its active form, but many of us don’t get enough due to spending most of our time indoors. More than eighty percent of the population is low or deficient in vitamin D, which is vital for overall health since every cell in the body has vitamin D receptors. Deficiency is linked to numerous conditions, including heart disease, diabetes, depression, anemia, and more.
Stress is another major health issue. High stress levels are associated with anxiety, depression, heart disease, and high blood pressure. Incorporating stress relief techniques such as exercise, meditation, tai chi, and yoga into daily life can significantly lower stress levels and help prevent disease.
Lastly, our sedentary lifestyle doesn’t help. Exercise can boost your mood and reduce the risk of chronic diseases. Aim for a mix of cardiovascular and strength training at least five days a week. Whether it’s walking, going to the gym, or trying yoga, just keep moving! Exercise is also a fantastic stress reliever.
These eight steps are a straightforward way to start improving your health. You can adapt them to fit your lifestyle. Begin with the area where you need the most help and take on one category each week until you’ve comfortably incorporated them all. Remember, you can get healthier one step at a time.
