With a new year comes new resolutions for improved health. Sticking to those resolutions might be a struggle, but you don’t have to do much to make a positive impact on your health. According to Ben Meyerink, MD, with Avera Family Medicine, there are four simple changes you can make to help improve your health and wellness year round.
1. Get Up and Move
Getting adequate exercise actually has the ability to significantly improve your health. Not only does your cardiovascular health improve but it also helps aid in weight management, reducing stress, enhancing your mood, improving your joint health, and potentially lowering the risk of chronic diseases like diabetes and heart disease.
- Walk it out: 10,000 steps a each day. Incorporate walking into your work day by taking walk breaks or parking farther from the door (just bundle up).
- Make time for exercise: All it takes is 30 minutes of exercise five days a week to start seeing improvements and it has a trickle-down impact on the three remaining changes, making them easier to accomplish.
2. Make Healthier Diet Choices
Probably the hardest change to adopt, but what we eat is so important to health and takes the most willpower and a little bit of planning. One of the key focuses in nutrition should be a whole-food, plant-predominant eating pattern. You should limit processed food and restaurant fast food, leave out unnecessary sugars and reduce your intake of meat, dairy and cheese.
- Stop the salt: Limiting the salts and sodium in your diet will help reduce inflammation throughout your body and can help lower the cholesterol buildup inside the heart.
- Track it: Keep a food diary to track what you are consuming and find an accountability partner to help you stay on track.
3. Prioritize Sleep
Getting the right amount of sleep plays an important role in overall health and well-being. Combining a healthy diet, consistent exercise and low stress can help you get restorative sleep that is essential for good cardiovascular health and help you start your day ready and rested.
- Establish a sleep routine to get your body rhythm in sync
- Limit caffeine and alcohol later in the day
- Limit screen use in the bedroom and prior to bedtime
4. Reduce Stress
A stressful situation sets off a chain of events. Your body releases adrenaline, a hormone that briefly causes your breathing and heart rate to speed up and your blood pressure to rise. This can cause headaches, body aches, and digestive issues as well. Think of it like your car’s engine, if you continue to drive while in the red for RPMs, you’re going to eventually damage the engine. Our bodies are not meant to operate while constantly in high gear.
- Relax: Take the time to pause and reflect. Meditation helps bring mental clarity and can help you manage stressful situations.
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