Health Tips for Better Living

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Discover effective health tips to improve your overall well-being. Manage stress, boost your immune system, and maintain optimal health.

Disclaimer: I’m not a medical professional of any capacity. Please consult your medical advisors for more specifics of your needs for better living. These recommedations are based upon my 75 year-old lifestyle and what has worked for me as I have aged over the decades. 

Healthy Lifestyle

When I was in my 20s to my early 40s, I really didn’t worry that much about being ‘healthy’. It just came naturally. In essence, youth was on my side. So, I didn’t really need any health tips, I thought. 

Oh, yes, I was doing many things right. Things that we now know promote sound good health.

But, I was also under a great deal of responsibility and stress. The responsibility of raising three children, being a full-time working Mom, running my own business and more. 

My primary issues during those years was chronic fatigue. Yes, I was burning the candle on both ends. And, this chronic fatigue and my weakened immune system showed itself in things like sore throats, larngitis, achy muscles, fatigue and sometimes slammed by the flu and really sick. 

The main things that I think helped me through those decades without serious issues were some simple things.

Healthy eating. I rarely if ever did fast food even with three growing boys. 

Exercise. I did find time to take a walk or run/jog. It was the fastest, easiest and most cost efficient for my lifestyle. 

Not smoking. Never did that. And, thank goodness I didn’t because it was the ‘cool’ thing to do in the 60s, 70s and 80s. 

But, there were other things missing from my lifestyle and I now know these things would have helped me somewhat. 

Ways to Improve Physical Health

There are some simple things that we can do to improve our physical health. These simple health tips might just help you get on the right track. 

One of the most important things is SLEEP! 

Yes, that’s one thing that I was short on for at least 25 years while in the throes of being a Mom, working and juggling many responsibilities. 

Prioritizing sleep is a simple yet powerful way to enhance your health and quality of life.

The Importance of Sleep

Physical Health

• Cell Repair and Recovery: During sleep, the body repairs and regenerates tissues, builds bone and muscle, and strengthens the immune system.
• Heart Health: Sleep helps regulate blood pressure and reduces the risk of heart disease and stroke.
• Metabolism and Weight Control: Lack of sleep disrupts hormones that regulate hunger, leading to overeating and weight gain.
• Immune Function: Sleep strengthens the immune system, making it easier for the body to fight off infections.

Mental Health

• Emotional Regulation: Adequate sleep helps manage stress and reduces the risk of anxiety and depression.
• Cognitive Function: Sleep improves memory, focus, and decision-making by consolidating information and clearing brain toxins.
• Mood Stability: A good night’s sleep can enhance mood and prevent irritability.

Energy and Performance

• Physical Performance: Sleep restores energy and improves coordination, reaction times, and endurance.
• Productivity: Well-rested individuals are more alert, focused, and effective in their daily tasks.

Hormonal Balance

• Sleep regulates hormones like cortisol (stress hormone) and insulin (blood sugar control), as well as those involved in growth and reproduction.

Longevity

• Chronic sleep deprivation is associated with a higher risk of chronic conditions such as diabetes, obesity, heart disease, and Alzheimer’s disease, potentially shortening lifespan.

Tips for Better Sleep

• Consistent Schedule: Go to bed and wake up at the same time daily.
• Sleep Environment: Keep your room cool, dark, and quiet.
• Limit Stimulants: Avoid caffeine, nicotine, and heavy meals close to bedtime.
• Relaxation Techniques: Practice meditation, deep breathing, or light reading before bed.
• Physical Activity: Regular exercise promotes better sleep, but avoid vigorous activity close to bedtime.

Getting Healthy

So, one of the first things I think that has really improve my health from about 50+ has been the incorporation of more sleep. Restful sleep. Deep sleep. Sleep that helps me awake refreshed early in the mornings, usually prior to 6:30 a.m. I rarely do naps during the day, so by 7:30 or 8pm, I’m ready for bed. 

Things to Do to Be Healthy

There are a several ideas here. I don’t want you to get overwhelmed!  Start with one or two ideas and build gradually. Small changes can lead to big improvements over time!

Eat Smart

• Fill half your plate with fruits and vegetables.
• Swap sugary drinks for water or herbal tea.
• Choose whole grains like brown rice or quinoa over refined grains.
• Snack on nuts, seeds, or fresh fruit instead of processed snacks.

Stay Hydrated

• Carry a water bottle and sip throughout the day.
• Add a slice of lemon or cucumber to make water more appealing.
• Replace one caffeinated or sugary drink with water daily.

Reduce Stress

• Practice mindfulness or meditation for a few minutes each day.
• Spend time in nature or with loved ones.
• Write in a journal to process thoughts and emotions.

Exercise and Productivity

Move More

• Take a 10-minute walk after meals.
• Use the stairs instead of the elevator.
• Stretch regularly, especially if you sit for long periods.
• Try fun activities like dancing, biking, or yoga.

Simple Health Tips for Everyone

Limit Screen Time

• Take regular breaks from screens to rest your eyes.
• Set a “no screen” rule 1 hour before bedtime.
• Engage in screen-free hobbies like reading, gardening, or crafts.

Build Healthy Relationships

• Schedule time for friends and family.
• Practice active listening and show appreciation for others.
• Surround yourself with positive influences.

Small Healthy Habits

• Take deep breaths when feeling stressed.
• Keep healthy snacks in your bag or desk.
• Park farther away to add extra steps to your day.

Preventive Care

• Schedule regular check-ups with your doctor.
• Stay up-to-date on vaccinations and screenings.
• Address health concerns early to avoid complications.

Be Kind to Yourself

• Celebrate small wins and progress.
• Focus on progress, not perfection.
• Practice self-compassion and forgive setbacks.