Here are 5 Foundational Factors of health that you can do right now to fight off disease.

 

#1 – Food- – Nutrition is arguably the largest factor that can contribute to better health!  

• Eat adequate protein everyday?  (.7 X body weight for a start)
• Include 25-30 grams of fiber in your diet everyday?
• Consume 1-2 cups of veggies at every meal.
• Drink at least half your body weight in water
• Aim for an intake of 80% whole foods on the daily
• Do not stress about the other 20% 

# 2 Sleep: It’s just plain hard to have optimal health if you’re not catching enough zzz’s. 

• Aim for a minimum of 7 hours
• Remove all electronic devices from the bedroom
• If your alarm is your phone put it across the room on airplane mode
• Do not consume caffeine past 2:00 in the afternoon
• Get sunshine on your face for at least 15 minutes / day
• Create a night time routine in prep for sleep –
  • dim the lights, 
  • drink some tea, 
  • 

    www.redbirdhills.com

    read a book, 

  • take a cold shower 

#3 – Movement – We were designed to move!  

• Aim for 8-10K Steps per day 
  • This will aid in Weight loss
  • Improved glucose tolerance
  • Reduced blood pressure 
  • Staving off Cardiovascular disease
  • You can not offset 8-10 hours of sitting with 1 hour in the gym
  • this goal.
• Aim Exercise 3-5 times per week
• Build stronger bones and muscle with weight bearing exercises regularly

#4 – Mindset – The way we think matters and the Power of Positive thought is REAL!

• With a positive mindset will be more willing to take on new challenges and adventures
• Those with a positive attitude generally live longer and better quality lives
• Having a positive attitude allows you to be more productive at work and around the house.
• Develop a mindset toward obstacles that they are just a part of life and something to overcome. They too shall pass.
• Read, listen to and watch things that move you to have a positive grateful outlook.

#5 Relationships and connection with Others – Having full meaningful relationships is key to a healthy long life!

• A Harvard Study has found a strong association between happiness and close relationships 
  • Spouses, 
  • Family, 
  • Friends, 
  • Close Social circles. 
• Personal connection creates mental and emotional stimulation.
  • These are automatic mood boosters.
• Volunteering also is another way to boost happiness by enjoying a sense of purpose
• Good relationships appear to protect our brains.
  •  “Being in a securely attached relationship is protective in your 80s. Those people’s memories stay sharper longer,” says Dr. Waldinger at Harvard

 

 

 

 

These 5 Foundations are simple.

.

.

Incorporating them is not always.  

.

Focus on only 1 first. 

.

.

Our journaling prompt Thursday will help you dive into how to create and implement a plan to put into action the one that is most important to you.