I see people every day who are concerned about their health, and I am often asked “What can I do to get healthy?” Health, being healthy, and getting healthy can mean a lot of things to a lot of people. The World Health Organization (2022) defines health as “a state of complete physical, mental, and social well-being and not merely the absence of disease or infirmity.” That sounds great, but what most people really want to know is how can they feel better, and how do they start? So, I decided to share five things you can do today to improve your health and start feeling better now.
1. Drink a glass of water
I won’t lie. Tea, coffee, wine, and soda have their time and place, but what your body craves is water. Water helps you eliminate toxins, regulates your body temperature, protects and lubricates your joints, supports a healthy weight, makes your skin look younger, helps you sleep better, and aids digestion. Recommendations for how much water you should drink vary with no widely accepted consensus on the matter. I recommend drinking enough water to equal one half of your body weight in pounds, and you will see how good it feels to be well-hydrated.
2. Eat something green
Green vegetables are some of nature’s biggest nutritional powerhouses. Cruciferous vegetables such as broccoli, brussels sprouts, cabbage, cauliflower and kale are rich in B vitamins, vitamin C, calcium, potassium, and sulforaphane which is a naturally occurring compound with cancer-fighting properties. Other green game-changers include spinach, artichokes, avocado, celery, and cucumber. Green vegetables have anti-inflammatory properties and can help with lowering blood pressure, brightening skin, preventing Alzheimer’s Disease, boosting immunity, and supporting heart, digestive, and eye health. Aim for 2-4 cups of green veggies daily to feel your best.
3. Get some sleep
Poor or inadequate sleep affects the majority of adults in the United States and is associated with frequent illnesses, excess weight gain, heart disease, diabetes, feeling stressed, mood swings, difficulty concentrating, and low productivity at work or school. Adults should try to get at least 7 hours of sleep each night. Growing teens and younger children need even more. So, what’s keeping you from getting enough shuteye? The most likely culprits are excess caffeine, stress, pain, alcohol use, sleep disorders like sleep apnea, and medications such as ADHD drugs, decongestants, and corticosteroids. If you awaken frequently at night, awaken gasping for air, snore loudly, or wake up feeling unrefreshed, it’s a good idea to see your doctor about it. Otherwise, going to bed at the same time every night, establishing a consistent bedtime routine, making your bedroom dark and cozy, and saving strenuous workouts for the morning can help you catch the ZZZ’s you need.
4. Take a hike (or maybe just a walk)
If pumping iron and crossfit aren’t your thing, or you’re just feeling a little sluggish and need a bit of fresh air, taking a walk is a great way to give your health the boost it needs. There are so many reasons that walking is the perfect exercise. For one, walking is doable for just about everyone regardless of age or fitness level. It doesn’t require any special equipment or gym memberships, and you can go for a walk pretty much anywhere. If you don’t like exercising alone, inviting a friend or neighbor to walk with you can make walking more enjoyable and help you to build a consistent exercise habit. If you don’t have a lot of time for exercise, that’s okay. Walking for as little as 15 minutes a day can benefit your health by curbing sugar cravings, protecting joints, boosting immunity, and even reducing breast cancer risk.
5. Phone a friend
Alone time can be great for clearing the mind and rejuvenating the body, but too much time spent away from others can lead to loneliness and a whole host of health problems. Loneliness can increase your risk for depression, high blood pressure, weight gain, and excess stress. However, close friendships increase feelings of happiness, provide a sense of belonging and purpose, improve self confidence, promote healthy coping skills, and support other healthy lifestyle habits. Sometimes it can be difficult to make friends when you have a busy career, are raising children, or caring for elderly family members, but don’t be discouraged. Quality over quantity is important when it comes to friendships. I recommend focusing your energy on close, meaningful relationships with people you can count on. Community events, volunteer opportunities, hobby and enthusiast clubs, religious groups, and neighborhood parks are great places to meet new friends, but be sure to keep in touch by scheduling regular meetings and calling or staying connected on social media.
Start Improving Your Health Today!
There you have it. Five things you can do today to improve your health. You can choose to start with one or try all five, and you’ll be amazed at how good you feel.
Are you ready to make meaningful changes in your life and achieve your health goals? I am accepting new health coaching client! Call or email me today to schedule a free health history consultation and see how coaching can help you bring your vision of radiant health into focus.