7 Simple Tips for Staying Healthy and Well
7 Simple Tips for Staying Healthy and Well
Lei's Quick Tips
Here are 7 simple tips from Lei that will help you stay healthy any time of the year. Follow these tips to increase your chance of staving off things like a cold or the flu, and generally feel better overall!
Having good healthy and feeling well from day-to-day depends a lot on the little things we do that build on each other to create our overall health. Having good habits and practicing good routines can make a huge difference on whether or not we feel good and stay well, or drag through the day feeling tired, irritable, and getting sick more often. Here are 7 simple, common tips for how to stay healthy.
1. Eat a Variety of Fruits and Vegetables
Variety is the spice of life, right? Not only is it important to eat enough fruits and vegetables every day, eating a larger variety of fruits and veggies is good for your health. This increases the different types of vitamins and minerals you are consuming, that you may not normally get if you eat only a few different types of fruit and vegetables. Next time you go grocery shopping, pick up something new that you normally wouldn't have tried!
2. Get a Moderate Amount of Exercise
Consistent and moderate exercise is important for physical wellbeing. If you do not normally exercise or get a lot of activity, don't worry, you don't have to go all out. Just 30 minutes of moderate aerobic activity three times a week is a great place to start. This can be as simple as taking a brisk walk outside, doing yoga, or working out at home. Whatever it is that gets you moving, keep it up! Remember to practice social distancing if you are out and about!
3. Get Enough Sleep Every Night
You've probably heard from me or one of our acupuncturists before that sleep is crucial to your health. When you sleep, you give your body and mind the time it needs to recover and rebuild. Not getting enough sleep can make you more than just tired and less focused, it can cause you to be stressed more easily, more irritable, and more susceptible to colds and illnesses. What is enough sleep can be different from person to person, but generally you should get 7 to 8 hours of sleep a night. A good marker is how you feel when you wake and up the next day. You are getting enough sleep if you wake up feeling refreshed and not feel sleepy or tired part way through the day.
4. Stay Warm, Layer Up!
Everyone knows to bundle up and stay warm during the winter because it is so consistently wet and cold. However, staying warm during spring and fall is just as important! When days get longer and the first warm days start arriving, it is easy to shed the layers and enjoy the warmth. But when temperatures rapidly fluctuate from day to day (or even in the same day) that's when we are most susceptible to getting sick. Pay attention to the weather and temperature around you and error on the side of warmth if you can. Dressing in layers ensures you can always adjust if you need to.
5. Drink Alcohol in Moderation
While it is tempting to drink more when we are stuck at home, remember to moderate. In general, a little alcohol each week is ok and is something even I enjoy. However, heavy consumption weekly or even daily can cause a lot of different problems. As with almost everything in life, moderation is the key to enjoyment.
6. Reduce or Eliminate Smoking
While tobacco use and cigarette use has declined rapidly over the years, other forms of smoking and vaping are on the rise. Inhalation of smoke or vapors of any kind is not good for your health. While quitting is not always easy, reduction and moderation is a good first step. The health implications of smoking are well documented and something I strongly urge people to take seriously.
7. Moderate Stimulant Intake, Like Caffeine
Drinking normal tea, herbal tea, or coffee is extremely common but controlling how much and when to drink it is very important. While everyone's limit and sensitivity is different, generally we suggest people to only drink coffee, tea, or herbal stimulants in the morning or very early afternoon. As drinking them any later may disrupt your sleep by making it harder for you to fall asleep.
While there are many more tips for staying healthy, these are 7 simple and basic tips to start with. Remember, you do not need to be perfect about, but consistency and the commitment to continually strive for them is key.