5 Simple, Yet Effective Tips to Help You Achieve Better Health!

Every New Year, many Americans resolve to achieve better health. This is evident in the increase of gym and weight loss program memberships every January.   Unfortunately, by the end of January many have already given up.  To achieve better health, you don’t have to spend hours in the gym or eat a very restrictive diet.  It doesn’t have to be that complicated.

Rather, here are 5 simple, yet effective, tips that can help you jump-start your health and wellness goals to achieve better health.  You don’t have to wait until another January, you can achieve better health now!

#1     Drink More Water to Achieve Better Health!     

Achieving better health could be as simple as drinking the right amount of water.    What’s the right amount of water to drink?  A good rule of thumb is to drink between half an ounce and an ounce of water for every pound you weigh.  For instance, if you weigh 200 pounds, you should drink anywhere from 100 ounces to 200 ounces of water every day. If you are physically active, your intake should be at the higher end of the range.

In the 80s, Health Guru and Activist, Dick Gregory successfully helped many obese people lose weight and achieve better health by having them increase their water intake according to their size.

Additionally, water helps to naturally detox your body by purifying your system, and keeps healthy all your organs.  Therefore, drinking the right amount of water, makes it easier to eliminate waste and toxins from your body.  How do you know if you are drinking the right amount of water?  Check your urine.  If it is clear to light yellow, then you are probably drinking the right amount of water.  Conversely, if it is dark yellow or brown, and has an odor, odds are you are not drinking the right amount of water.

#2    Get Your Sleep to Achieve Better Health!

Lack of sleep could be depriving you from achieving better health.  According to most sleep experts, the average adult (including senior adults) needs at least 7.5-8 hours of sleep per night, though many people can function with 6 hours of  sleep, and there are also some people who need 9 hours or more.  However, getting less than 6 hours of sleep can be detrimental to your health-over time.

Research suggests that people who are sleep deprived are at a higher risk for insulin resistance, type 2 diabetes, heart disease and hypertension.  Therefore, getting the right amount of sleep  lowers your risk of these conditions and helps you achieve better health.

#3   Get Physical to Achieve Better Health!     

Most fitness and health experts agree that physical activity is a must for overall good health.  Moreover, physical activity is essential for all ages and necessary for healthy aging.   Did you know the most beneficial physical activity you can do is walking?    According to the American Council on Exercise, even brief walking breaks, throughout the day, can provide numerous health benefits to achieve better health.  In addition to the numerous health benefits walking provides, it helps to prevent many of the health conditions that seem to come with age.

In his book, Prime-Time Health, Dr. Sears recommends, at least, 60 minutes of exercise a day.   In order to achieve better health, he suggests incorporating all three of the following exercises or physical activities into your fitness program, at least twice a week:

• strength-building exercises for strong muscles and bones.  You can use either dumbbells or plastic bands to build and strengthen your muscles.
• endurance exercises (also called aerobics or cardio) to improve stamina.  You might try brisk walking , elliptical training, jogging or swimming.
• stretching to improve flexibility.   As you age, the muscles become shorter and tighter so you need to stretch those muscles. Try Yoga or Pilates.

#4  Eat Your Fruits and Vegetables to Achieve Better Health!

Did you know that you should eat, at least, 9 servings of fruits and vegetables daily?   That might sound like a lot of calories, but vegetables are nutrient dense.  That means they provide a lot of nutritional value for the few amount of calories they have. Additionally, fruits and vegetables are a great source of fiber.  Fiber is very filling without being fattening.  Therefore, these are foods you can consume as much as you want and not worry about overeating.

Because all fruits and vegetables don’t supply the same nutrients, eat a variety of fruits and vegetables to ensure you are providing your body with the nutrients it needs.  You might be wondering how you will ever eat nine servings in one day?

Here are a few quick tips to help you incorporate 9 servings of fruits and vegetables into your daily meal plan:

1. Include a serving of fruit and/or vegetables at each meal and snack.
2. Add a variety of fruits and vegetables in smoothies and Juices.
3. Add a variety of fruits and vegetables in salads.

#5  Eat the Right Amount of Protein to Achieve Better Health!

Proteins are the main building blocks of the body and provide many health benefits.  The body uses protein to grow, build and repair tissues. Protein  satisfies the appetite most quickly and with less than half the calories of fat. Protein keeps your insulin levels steady so that your blood sugar does not spike.  Insulin levels that are not stable mean an increase of glucose in the blood.  Over time, this could lead to high blood pressure, high cholesterol, and type 2 diabetes.

Protein burns more calories than fat. For those who are looking to lose some weight, go protein, because it boosts your metabolism making it easier for you to burn more calories, even at rest.  Protein is not stored as fat, and you cannot overeat it because whatever your body doesn’t need, it will eliminate as waste.  The right amount of protein is necessary to achieve better health and optimal health.

Do you know how much protein you should eat daily?  The amount of protein you need, depends on several factors such as age, activity level, dietary and/or medical needs.  The DRI (Dietary Reference Intake) is 56 grams per day for the average sedentary man and 46 grams for the average sedentary woman. However, studies show that this amount is not sufficient for optimal health.

According to Dr. Sears, founder of the Dr. Sears Wellness Institute, adults should eat 1/2 gram of protein for every pound you weigh.   For instance, if you weigh 150 pounds you should consume 75 grams of protein per day.  Below are some good sources of protein:

• seafood,  (wild caught salmon, tuna)
• lean chicken breast, turkey and beef
• eggs
• milk
• artichokes
• Greek yogurt
• nuts or seeds
• kidney beans or lentils

Incorporating these simple, yet effective tips, into your lifestyle,  can put you on the road to Better Health!

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Your partner in health and wellness,

Coach Cindy