Hindsight is always 20/20. When I think of my younger self, I realize that there are a lot of things I could have done differently to improve my health then and today. As I look to those around me, my aging parents and even clients, I know there are some simple practices that can have an immediate effect on your overall health.
10k steps a day is ideal, additional steps are even better. Not only are you breathing in fresh air outside but your body is getting some of the activity it was meant to enjoy. Think of walking for a minimum of 35 minutes a day. Other things people do for 35 minutes; watch a tv sitcom, hang out at the water cooler, make excuses to not walk 35 minutes a day. Do you see where I’m going?
Limit high cholesterol foods
You know the stick of butter might taste great on your toast, but once its in your system, it’s all down hill. Instead of buying butter for your home, limit it to when you eat out. Managing your health has a lot to do with moderation. Instead of including high cholesterol foods in your life daily, limit it to special outings.
Ditch processed foods
If it comes in a box, chances are it isn’t doing anything good for you. To sustain any boxed food, manufacturers chock them full of preservatives. High on sodium, high on worsening your heart condition. Leave the boxed food and invest in cooking. You’d be surprised at how therapeutic chopping onions can be.
Lift weights at least 2-3 times a week
Strengthen your bones, stand taller and build muscle. We are at a muscle deficit not just an obesity onslaught. Muscle development is in our DNA and we are definitely in a shortage. Never before had we had such a deficit. It used to be that by sheer demand we toiled fields, battlefields, or simply to reach one place from another, yet today, here we are pulling ourselves off of the couch and into the kitchen. Move the routine to the gym and watch how your energy levels rise and how much better you feel overall.
Eat Lean Meats and Veggies
As some of you may know, I no longer eat meat at all but limit my protein to chicken, roasted pork and fish. I also always pair these with veggies. It isn’t that I particularly love veggies but I definitely know my body needs them. Vegetables are rich in alkaline, reduce inflammation and in many cases improve elimination. Omitting them from any diet is unwise and can imperil your health.
Either intake cruciferous vegetables or start a psyllium husk supplement. Both will improve your digestion, reduce inflammation and increase elimination. Bile buildup in the intestines can lead to many other forms of illness. Avoid it.
Get regular check ups
Having your doctor take a look at your wellness yearly is a great way to monitor your bloodwork. Doctors routinely check for blood pressure disparities, body fat and also BMI. These are just the baseline KPI’s you need to stay on top of. As you age, you’ll need to monitor hormones like testosterone and NAD to make sure you either naturally produce those or can seek hormone therapy for any deficits.
Cut down on sugar
It’s everywhere, yes even in tomato paste. Paired with refined carbs, most of us are a pasta dish away from unhealthy. consider this a treat if you must and scale it back to special occasions, like a once a month outing or quarterly treat. You’ll relish it even more.
None of us pay more attention to our teeth than when the doctor starts taking them away. Be vigilant about your dental health. Bone degeneration is easily detected there and one can also understand other illnesses by having frequent dental checkups.
Casein and whey
These proteins are just good for you; good for your bones, for your health and for your muscles. It also helps with posture so build up on these and make sure you have these daily.