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,
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
- 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.