Simple Ways to Improve Your Health
Most people say they want to get healthier but creating healthy habits can be difficult. There are a few simple things that almost everyone can do each day to improve overall health. They include eating a balanced diet and getting regular exercise, making sure you’re getting enough water and getting quality sleep each night.
Healthy diet and exercise regularly
It’s no secret that what you eat affects your health. By consuming a diverse, healthy diet and getting regular exercise you can improve your overall health. A healthy diet consists of a variety of fruits and vegetables, lean protein, and whole grains.
According to the Dietary Guidelines for Americans 2020–2025, a healthy eating plan:
- Emphasizes fruits, vegetables, whole grains and fat-free or low-fat milk and milk products
- Includes a variety of lean proteins such as seafood, lean meats and poultry, eggs, legumes (beans and peas), soy products, nuts and seeds
- Is low in saturated fats, trans fats, cholesterol, sodium (salt) and added sugars
- Stays within your daily calorie needs
There are free resources available to help ensure your diet is diverse and that you are staying within your recommended calorie allowance. One example is the My Plate Plan by the USDA. If you have diet restrictions for diabetes, hypertension, renal disease or other chronic health issues, there are resources available for these more custom plans as well through websites like the American Diabetes Association, American Heart Association, and Centers for Disease Control and Prevention.
Exercise recommendations include getting around 100 minutes of moderate activity or 75 minutes of vigorous activity per week, preferably spread throughout the week. Benefits of a healthy diet and regular exercise include weight loss, strong teeth and bones, reduction in cancer risk, improved memory and better mood. If you are starting an exercise program, consider low impact exercises such as walking or swimming and aim to exercise for at least 15 minutes a day or 30 minutes three to four days per week. Always consult your doctor or primary care provider before beginning an exercise regimen.
Drink more water
Water is perhaps the most critical chemical component in the body, making up more than half of our overall body weight. To function properly, every cell, tissue and organ in your body requires water. Even mild dehydration can affect your energy levels and cause your bodily functions to be suboptimal. Although you can get fluid intake from herbal teas, milk or juices, you should aim to make water your primary beverage.
While 64 ounces, or eight cups, of water each day is a reasonable goal, the U.S. National Academies of Sciences, Engineering, and Medicine determined that an adequate daily fluid intake for a healthy adult is:
- About 15.5 cups (3.7 liters) of fluids a day for men
- About 11.5 cups (2.7 liters) of fluids a day for women
These recommendations cover fluids from water, other beverages and food. Other factors such as intense exercise and pregnancy may mean you need additional fluid intake. You can tell if you’re adequately hydrated if you are rarely thirsty and your urine is colorless to light yellow.
Get plenty of sleep
A good night’s rest is the foundation for good physical and mental health. Adults should get seven to nine hours of quality sleep each night. If your sleep is frequently interrupted, you’re not getting quality sleep. Sleep quality is as important as the amount of sleep you get each night. According to the Centers for Disease Control and Prevention, some keys to quality sleep include:
- Consistency - go to bed at the same time each night and get up at the same time each morning, even on the weekends
- Make sure your bedroom is quiet, dark, relaxing and at a comfortable temperature.
- Remove or turn off all electronic devices such as TVs, computers and phones at least one hour before bed
- Avoid consuming a large meal, caffeine or alcohol at least two hours before bedtime
- Don’t use tobacco
- Exercise regularly as physical activity can promote a restful sleep
If you wake feeling unrested or wake frequently through the night, talk to your primary care provider about ways to promote healthy sleep patterns. There are some underlying health conditions, like sleep apnea, that can also affect sleep. It is important to identify what factors are contributing to poor sleep so they may be corrected.
Some devices and mattresses can help track your sleep throughout the night, which can offer helpful information in promoting healthy sleep patterns. Not getting enough sleep on a regular basis can put you at an increased risk for obesity, Type 2 diabetes, high blood pressure, heart disease and stroke and poor mental health.
If you have questions about your health or specific goals you want to set for yourself, contact your primary care provider to discuss your goals in more detail. They can help you formulate an individualized plan to support you on your path to great health.
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