Five Steps You Can Take Right Now to Improve Your Health

There are many steps one can take to get started on a healthy lifestyle. This is by no means an exhaustive list of improvements but it’s a good start. Success is more likely with a series of small incremental changes over time rather than a complete overhaul of every habit one has developed over a lifetime.  A nutritional consultant/health coach can help you identify the steps and integrate them into your life.

Drink plenty of water

Water is not just a basic necessity; it’s the cornerstone of a healthy body and mind. Every single system in our body relies on water to function correctly, from our cardiovascular system to our digestive system. Water helps flush out toxins through urination and sweating, maintaining a clean internal environment. It also plays a vital role in regulating body temperature, preventing overheating and promoting overall comfort and health.

Fatigue is a common issue, often linked to dehydration. Even mild dehydration can significantly drop energy levels and cognitive function. Drinking enough water helps stave off fatigue, improve focus, and boost productivity. Additionally, water aids in weight management by acting as a natural appetite suppressant and improving digestion. Our skin benefits too, with proper hydration maintaining skin elasticity, reducing wrinkles, and giving our complexion a healthy glow.

Muscle cramps and spasms, often caused by dehydration, can be reduced with adequate water intake, improving physical performance. It’s important to remember that thirst is not the only indicator of dehydration. By the time we feel thirsty, we may already be mildly dehydrated. To prevent this, aim to drink half your body weight in ounces of clean, fresh water daily. Prioritizing hydration supports optimal body function, leading to improved energy levels, better weight management, healthier skin, and a more vibrant, active life.

Get plenty of sleep

You cannot make up for lost sleep. Our bodies require consistent, quality rest to function optimally, and trying to catch up on sleep during weekends or days off cannot fully compensate for the hours lost during the week. It is essential to aim for seven to nine hours of sleep per night, as this duration allows our bodies to go through the necessary sleep cycles, including deep sleep and REM sleep, which are critical for physical restoration and mental rejuvenation.

Adequate sleep has a profound impact on our overall well-being. It enhances mood, making us feel more positive and less irritable. Quality sleep reduces stress levels, helping our bodies to manage the daily pressures of life more effectively. Moreover, consistent sleep lowers the risk of chronic diseases such as heart disease, diabetes, and hypertension by supporting proper bodily functions and immune system performance. Cognitive function is also significantly improved with enough sleep, as it boosts memory, problem-solving skills, and creativity. Additionally, sleep plays a crucial role in healthy weight management by regulating hunger hormones and metabolism.

To ensure you get the best sleep possible, it’s important to establish a calming pre-sleep routine. One effective strategy is to shut down electronic devices at least an hour before bedtime. The blue light emitted from screens interferes with the production of melatonin, the hormone that signals to your brain that it’s time to sleep. By reducing exposure to this light, you can help your body naturally prepare for rest. Instead of scrolling through your phone or watching TV, consider activities that promote relaxation, such as reading a book, taking a warm bath, or practicing mindfulness meditation. Creating a sleep-conducive environment and sticking to a regular sleep schedule will further enhance the quality of your sleep, leading to better health and well-being.

Exercise daily

Exercise doesn’t have to be a chore. Incorporating physical activity into your daily routine can be fun and seamless, without the need for a gym membership. Think about the activities you already enjoy and find ways to make them more active. Play with your kids in the backyard, dance to your favorite music in the living room, or take on yard work with enthusiasm. Simple changes like taking the stairs instead of the elevator or parking at the far end of the lot to walk a bit more can also make a significant impact. The key is to keep moving and find joy in everyday activities that get you up and active.

You don’t have to go to a gym to reap the benefits of exercise. Daily movement, no matter how small, is incredibly beneficial for your overall health. Regular physical activity can dramatically improve your mood by releasing endorphins, the body’s natural feel-good chemicals. It helps reduce stress and provides a mental break from the pressures of daily life. Exercise also supports cardiovascular health by strengthening the heart and improving blood circulation. Furthermore, consistent physical activity can reduce the risk of serious diseases such as diabetes, hypertension, and certain cancers, contributing to a longer, healthier life.

In addition to these benefits, exercise plays a crucial role in enhancing the quality of your sleep, allowing you to wake up feeling refreshed and energized. It stimulates muscle growth and helps maintain muscle mass, which is essential for overall strength and mobility. Engaging in weight-bearing activities like walking or dancing can prevent osteoporosis by strengthening bones and improving bone density. The benefits of exercise are extensive and touch every aspect of your well-being. By integrating enjoyable activities into your daily routine, you can transform exercise from a chore into a rewarding and integral part of a healthy lifestyle.

Take a quality vitamin supplement

Even if you choose nutrient-dense foods, your body will still benefit from a good-quality supplement. While eating a balanced diet rich in fruits, vegetables, whole grains, and lean proteins is essential for maintaining health, it might not be enough to meet all your nutritional needs. Supplements can help fill in the gaps, providing essential vitamins and minerals that may be lacking in your diet. This additional nutritional support ensures that your body gets the complete range of nutrients it needs to function optimally, support immune health, and prevent deficiencies.

One significant reason for the decline in nutrient content is the impact of modern agricultural practices. Over-farming depletes the soil of its natural nutrients, making it less fertile over time. As a result, the crops grown in such soil contain fewer vitamins and minerals compared to those harvested decades ago. Chemical fertilizers and pesticides further exacerbate this issue, as they often focus on enhancing crop yield and pest resistance rather than maintaining or improving the nutritional quality of the produce. This means that even the freshest, most organic produce available today might not be as nutrient-rich as we assume.

The food system our grandparents relied on was vastly different from what we have now. Back then, farming practices were more sustainable, and the soil was richer in essential nutrients, leading to more nutritious food. Additionally, the food supply chain was shorter, with produce consumed closer to the time of harvest, preserving its nutrient content. Today, longer storage and transportation times, along with modern processing methods, can further degrade the nutritional quality of food. Therefore, incorporating high-quality supplements into your diet can be a proactive step to ensure that you are receiving all the necessary nutrients your body needs to thrive, complementing even the healthiest of diets.

Eat local when possible

Organic produce shipped from distant locations often loses a significant portion of its nutrients by the time it reaches your plate. This nutrient degradation occurs due to lengthy transportation times and extended storage periods, which can diminish the vitamins and minerals in the food. Additionally, the long journey can affect the freshness and taste of the produce, making it less enjoyable to eat. By the time these fruits and vegetables arrive at your grocery store, they may have traveled hundreds or even thousands of miles, resulting in a product that is less nutritious and less appealing than when it was first harvested.

Choosing to eat locally-grown produce offers numerous health benefits. Locally grown fruits and vegetables are typically harvested at their peak ripeness, ensuring that they retain their maximum nutrient content. This means you get to enjoy produce that is not only fresher but also richer in essential vitamins, minerals, and antioxidants. These nutrients are vital for maintaining a healthy immune system, reducing the risk of chronic diseases, and supporting overall well-being. Additionally, because local produce doesn’t have to endure long transportation times, it is often free from the preservatives and chemicals that are sometimes used to prolong shelf life in shipped produce.

Supporting local farmers by purchasing their produce is not just beneficial for your health; it also strengthens your community. When you buy locally, you help sustain small farms and local businesses, which contributes to the local economy. This support can lead to more job opportunities and helps maintain agricultural diversity. Moreover, buying local produce reduces the carbon footprint associated with long-distance transportation, promoting a more sustainable food system. By choosing to eat locally grown fruits and vegetables, you can enjoy fresher, more nutritious food while also playing a part in supporting your community and the environment.

As a Board Certified Health and Wellness Coach, I work with women who face serious health challenges like heart disease, metabolic syndrome, and diabetes or who have been diagnosed as having a precursor to a serious health issue such as high blood pressure, high cholesterol, or high blood sugar. I help them make food and lifestyle changes so they can get healthy, live longer, and enjoy a fuller, happier, more energetic life. If you would like to have a free strategy call about the health challenges you have and the improvements you would like to see in your health, click here to schedule a no-strings-attached call.