About 53% of Americans admit they’re not living a healthy lifestyle. Unfortunately, 39% don’t understand the best actions to take to live a healthy, happy life. Another 39% feel overwhelmed with the different options available.
With our top 10 healthy lifestyle changes, you can take control of your health and wellness. These changes can improve your mental and physical health for an overall improved lifestyle. Read on to make a change for the better today.
1. Exercise Regularly
Aim for 150 minutes of moderate-intensity activity every week. Break your workouts into strength training three times a week and cardio two times a week. Give your body time to rest in between.
You can get started with these beginner cardio workouts.
Exercise provides mental and physical benefits to your health as well. For example, it can boost serotonin production; the feel-good chemical that improves your mood. It can also contribute to weight loss.
Strength training (also called resistance or weight training) requires pushing, pulling, or lifting. These movements can help you increase or maintain your bone and muscle mass. Strength training can reduce your risk of disease and improve blood sugar control.
It could also reduce chronic inflammation, improve cognitive health, and increase longevity.
Consider adding yoga to your routine, too. Yoga incorporates relaxation, medication, and stretching techniques. Physical positions and breathwork can improve your flexibility and help you manage stress.
Yoga could reduce your stress levels, improve your emotional strength, and reduce cortisol. Cortisol is the stress hormone that can cause high blood pressure, weight gain, and anxiety. Yoga could even improve your total cholesterol, blood glucose, and blood pressure levels.
2. Adjust Your Diet
You are what you eat. As you make efforts to follow a healthy lifestyle, consider eating healthy, too. A healthy diet includes:
- Lean proteins
- Healthy fats
- Whole grains
A healthy diet can lower your risk of disease and promote a longer life. Vegan and vegetarian diets can lower your cholesterol and blood glucose as well. Consider eating a vegan meal once a week!
Add healthy fats to your diet, including olive oil, nuts, and seeds. Healthy fats are high in omega-3 fatty acids, which can benefit your brain and heart health.
3. Get Sleep
Aim for seven to nine hours of sleep each night. Otherwise, sleep deprivation could cause:
- Memory issues
- Increased risk of diabetes
- Weakened immunity
- Mood swings
- Trouble thinking/concentrating
- Increased risk of accidents
- High blood pressure
- Low sex drive
- Poor balance
- Weight gain
- Increased risk of heart disease
It could also cause psychological symptoms, including paranoia, anxiety, depression, or impulsive behavior.
If you’re struggling to sleep at night, consider visiting a doctor. They might determine you have an underlying health condition, such as sleep apnea.
Follow a regular sleep schedule to maintain a steady circadian rhythm. Getting enough sleep at night will improve your ability to function during the day.
4. Quit Bad Habits
As you make adjustments to your diet, consider cutting out alcohol. Moderate alcohol consumption is associated with a lower risk of cancer, heart disease, and mortality risk.
Try to cut out smoking, too. Smoking is connected with disease and early death.
Try cutting out ultra-processed or fast food, which is high in sugar, sodium, and saturated fats. These ingredients could increase your risk of chronic conditions.
5. Reduce Stress
Remember, a healthy lifestyle involves both your mind and body. Try reducing your stress levels, which can otherwise cause:
- Rapid breathing
- Fertility issues
- Increased depression
- Erectile dysfunction
- Low sex drive
- High blood pressure
- High blood sugar
- Weakened immunity
- Tense muscles
Instead, reduce stress by meditating daily. Meditating can help reduce cortisol levels.
You can use an app or breathing exercises to add meditation to your healthy lifestyle.
6. Stay Hydrated
Your body requires water to function properly. Proper hydration benefits your:
- Energy levels
- Elimination of waste and toxins
- Nutrient transportation
Dehydration could cause reduced alertness, impaired concentration, and headaches.
Try to drink half your weight in ounces each day.
7. Sit Less
If you’re unable to fit in a workout, try to sit less during the day. Long periods of sitting could shorten your lifespan. It can increase insulin resistance and worsen your heart health, too.
Take a break and go for a walk after lunch. Consider switching to a standing desk if you work an office job.
To get off your feet, consider looking into new hobbies and activities you can enjoy with others.
8. Connect With Others
Social connections and relationships can increase your longevity and quality of life. Spend time with family and friends on a regular basis.
Consider working out with a friend to make it a more enjoyable experience. You can hold each other accountable as well.
If you’re feeling stressed out, reach out! Talk to someone to find the help you need. If you’re not comfortable speaking to a friend, consider finding a therapist instead.
9. Consider Supplements
Schedule an appointment with your doctor to determine if you have a vitamin deficiency. If you’re not getting the vitamins and minerals you need from your diet, add supplements to your routine.
Talk to your doctor to make sure you’re not taking supplements that will interact with medications you’re already taking.
10. Track Your Progress
Consider writing down the health-related goals you want to achieve. For example, maybe you want to start working out three times a week. Writing down your goals can help you visualize your success.
Track your progress along the way. If you’re not losing weight or you’re struggling to make effective changes to your diet and exercise, you’ll know it’s time for a change. Consider working with a ChiroThin doctor this year.
With help, you can accomplish your goals without stress.
Start Making Healthy Lifestyle Changes Today
Ready to live a happier, healthier, longer life? Give these healthy lifestyle changes a try. A few small changes can have a major impact on your mental and physical health.
Maintain a healthy lifestyle today!
Are you ready to get started on the path to a healthier you? Click here to find a ChiroThin doctor in your area.