by Dr. John Kuruc
Let’s be honest, we all want to improve life. We’ve seen commercials on TV telling us that if we take this supplement we’ll have so much more energy, or if we take this pill, we’ll lose a bunch of weight. Here is the secret that they won’t tell you. You have to do a lot more than just take their product to get the desired outcome. How many of you have tried to accomplish a health or lifestyle related goal and failed? The good news if you said yes is that you’re not alone. Let’s dive into some simple ways you can improve your life.
The first thing in my opinion most people overlook is hydration. Yep, you read that correct. Water consumption is a conversation I have with my patients on a daily basis. I’ve learned over the years that most people aren’t drinking enough water throughout the day. Our body and muscles love to be surrounded by water. Water helps improve so many bodily functions that I won’t dive into all of them but proper hydration helps with regulation our body temperature, keeping our joints lubricated, boosts our immune system, helps deliver nutrients to our cells, and helps keep our organs running properly. If you take your body weight and cut it in half, that’s how many ounces of water you should be drinking daily. If you exercise, live in a hot or humid environment those numbers will need to increase.
The next way to improve your life is to get quality sleep. Notice I didn’t say a lot of sleep. Quality is the key. I previously wrote a blog on the benefits of sleeping so check that out if you’d like more in depth information on that but here’s a quick summary. The quality of your mattress is extremely important. If you wake up in the morning feeling tight and stiff and the mattress you just got up from is over 8 years old then it’s probably a good idea to start shopping for a new one. Our bodies like to sleep in cooler climates from 62-68 degrees F. Putting the phone done a good 20 minutes before getting into bed helps our brain relax from all the stimulus it gets while looking at the phone. Blue glasses are a great option if you’re always on the phone closer to going to bed. Having a consistent bed and wake up time is also extremely important.
Finally, lets discuss diet and exercise. Most of us sit for extended periods of time and I discussed the not-so-great side effects of prolonged sitting in a previous blog. If you’re sitting for most of the day it takes about 60 minutes of moderate intense exercise to undo the side effects of your day. It’s important to exercise 4-5 times a week with a few “off” days programmed throughout the week so that your body can recover. I’m not saying everyone should be a gym rat but what I am saying is that everyone has a starting point. Some people might need to walk for 30 minutes while others can jump right into a CrossFit gym. The important takeaway is just to get any type of physical activity. Once you can accomplish that it’s just as important to feed your body the proper nutrition it needs to help recover and boost your metabolism. Our typical American diet is filled with chemicals, processed products, and fillers. Eating a diet balanced in whole foods and minimal sugar is the key to a healthy diet.
Let’s review. Stay hydrated. Get quality sleep. Exercise several times a week. Eat a whole food diet limiting processed foods and sugar. Try implementing this for 30 days. Consistency is the only way you can improve your quality of life. I’m asking you to take this information and challenge yourself for 30 days. If you do, I can promise you that you will see an improved quality of life. There’s nothing to lose but a lot to gain. Are you up for it?
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