8 Immediate Tips for Boosting Your Health

People often ask me what the secret to health is, and I always tell them there isn’t one! Instead, I offer a basic plan to help my patients achieve and maintain good health, no matter their illness. Here’s how you can start making positive life changes:

First, water is crucial. Our society often overlooks hydration, leading to issues like muscle soreness, brain fog, dry skin, dizziness, and a rapid heart rate. Dehydration can also contribute to urinary and kidney problems, seizures, and other chronic diseases. I suggest drinking half your body weight in ounces of water daily. If that sounds like a lot and makes you frequent the bathroom, don’t worry—your body will adjust in a few days.

Some people believe drinking water causes diarrhea or avoid it because it lacks taste. The truth is, the more water you drink, the more your body will crave it. Our thirst signals have been disrupted by sugar, salt, and artificial flavors, so plain water can help regulate those senses and curb cravings.

Society also faces a sleep crisis. We’re the only species that willingly deprives itself of sleep, increasing the risk of chronic diseases like heart disease, hypertension, and depression. Aiming for seven to nine hours of quality sleep each night is essential. Our bodies release growth hormone at night, which helps with repair and regeneration. Poor sleep can result from high sugar diets, excessive light, close proximity to electronics, alcohol, and watching TV before bed. Supplements like melatonin, 5-HTP, valerian root, and magnesium can help naturally improve your sleep.

Our diets fall short on fruits and vegetables, depriving us of vital vitamins, minerals, phytochemicals, and fiber. To maintain good health, aim for seven to nine servings daily. There are many varieties, so the excuse of not liking vegetables doesn’t hold up. Fresh produce is best, followed by frozen.

We consume too much sugar, which is present in most packaged foods under various names like tapioca starch or turbinado. High sugar intake is linked to diabetes, hypertension, heart disease, and more. Eating a rainbow of food colors ensures you get a range of essential nutrients and powerful antioxidants that can even prevent cancer.

Sunlight is the primary way our bodies convert vitamin D to its active form, but many of us don’t get enough because we spend too much time indoors. Over 80% of the population is low in vitamin D, which is crucial for many bodily functions and disease prevention.

Stress is another major health risk in our society, linked to anxiety, depression, heart disease, and high blood pressure. Incorporating stress relief techniques like exercise, meditation, tai chi, and yoga into your daily routine can reduce stress and prevent disease.

Finally, our sedentary lifestyle needs an overhaul. Regular exercise boosts mood and reduces the risk of chronic diseases. Aim for a mix of cardio and strength training at least five days a week. Whether it’s walking, gym workouts, or yoga, find something you enjoy to get moving. Exercise also significantly reduces stress and improves overall health.

These eight steps are simple yet effective in getting healthy. Begin by focusing on one area a week, gradually incorporating all of them into your lifestyle. Remember, health changes happen one step at a time.

Good luck on your health journey!