There are many ways to protect and enhance our health status. So many options and strategies exist that deciding which ones to incorporate or focus on can be a daunting task. Rather than stress over every little detail of what to do or avoid, it might be tempting to just sit back and let things happen; to let luck dictate your health so to speak. Although, this approach may appeal as being less of a hassle, I guarantee it is doing nothing to improve how you feel or how you function. Being proactive in reaching a better state of health is instrumental.
I’m going to share the top three things I incorporate into my life every single day that I know improve health outcomes and make me feel better. These are very simple practices anyone can start with or build upon to advance their own health and wellbeing.
Hydrate
Even when we think we are getting enough water, chances are that our perception is skewed and we are more than likely dehydrated. Different sources vary, but most recommendations land around roughly shy of 1 oz of water for every pound you weigh should be consumed daily. So, for someone weighing 150 lbs, that is right around a gallon of water per day (128 ounces).
Other factors will impact this number such as activity level, warmer climate, physical size, and other health considerations. Carry a water bottle with you and set a goal to refill it X number of times based on its size in one day. Start small and work your way up to your goal ounces over time. If you’re currently getting 16 ounces a day, aim for something attainable (like 24 ounces), until that becomes a habit and then you can increase your goal intake again until eventually you’ve reached optimal hydration.
Other liquids such as tea, kombucha, juiced vegetables, and sparkling water are also great to incorporate in hitting a daily intake goal, but water is a true unsung hero when it comes to promoting health.
Sleep
At night it can be so easy to “read one more page,” “play one more episode,” “accomplish one more task,” or “check social media one more time,” but it is very important to get adequate sleep. Sleep is vital in our health, healing, and wellbeing.
So many important physiological processes happen when we are asleep that we really should prioritize giving our bodies enough time to achieve restoration. Practicing good sleep hygiene includes avoiding electronics/screens for at least an hour before we want to sleep, maintaining a sleep promoting environment that is a comfortable temperature, dark and quiet as well as sticking to a routine our bodies can rely on. Additional helpful nighttime rituals include drinking a calming tea, taking a bath, meditation, deep breathing exercises, and journaling about the day.
Move
It is incredibly important to find activities you enjoy and incorporate moving your body every day. The benefits of exercise are overwhelming and being sedentary is detrimental to many areas of our health. I find it equally important to pick out an activity you enjoy and can look forward to. Yoga, CrossFit, running, indoor spin classes, swimming, weightlifting, and intramural sports are all beneficial to your health.
Variety is great and can prevent overtraining or overuse injuries as well as keep being active interesting and exciting. Numerous studies show that simply getting up and walking around during the day is advantageous to our health.
Exercising provides physical as well as mental and emotional benefits so get those steps in, get that heart rate elevated, and work up a sweat each day. We will all have different physical activity needs and abilities, but it is important to remember that something is better than nothing.
These are the things I actively choose to be mindful of on a daily basis, because they are simple and effective ways to be proactive in protecting my health. Foundational habits that improve your wellbeing do not need to be over-complicated or time consuming. It’s easy to take the simple health promoting activities for granted, but when you put attention and effort into these practices, the results can be profound. By keying in on the three areas above and making intentional progress one day at a time, you can actively work your way toward an optimal state of being. No need to be a passive bystander hoping you’re lucky enough to feel healthy!
