People often ask me what the secret to good health is. My response: there isn’t one! I always advise my patients to start with a simple plan to get and stay healthy, no matter what their illness might be. This plan can help you transform your life!
First and foremost, water is vital for our survival. We’re even searching the cosmos for water because it’s that essential. Yet, many people today don’t drink enough water, leading to dehydration. This can cause sore muscles, brain fog, dry skin, dizziness, and a rapid heart rate among other issues. Dehydration is also linked to urinary and kidney problems, seizures, and many chronic diseases. I recommend drinking half your body weight in ounces of water each day. Some people think this is too much and complain it makes them go to the bathroom often, but this is normal. Your body will adjust in a few days, and those trips will reduce. Some even claim water gives them diarrhea, which is not true. Many avoid water because it lacks taste, but the more you drink, the more you’ll want it. Our thirst can be ruined by sugar, salt, and artificial flavors, but drinking plain water can reset our senses and reduce cravings.
We are also a sleep-deprived society. Unlike other species, we willingly sacrifice sleep, increasing our risk for chronic diseases such as heart disease, hypertension, and depression. To stay healthy, we need seven to nine hours of good, uninterrupted sleep each night. Growth hormone, which repairs and regenerates our bodies, is mostly released at night. High sugar diets, too much light, being near electronics, alcohol, and watching TV before bed can disturb sleep. Natural sleep aids like melatonin, 5-HTP, valerian root, and magnesium can help.
Our diet is another concern. We are a meat and potatoes culture, often neglecting fruits and vegetables. Missing out on these means losing essential vitamins, minerals, phytochemicals, and fiber needed for optimal health. Ideally, we should eat seven to nine servings of fruits and vegetables daily. Saying you don’t like vegetables isn’t an excuse; there are so many varieties available. Fresh is best, with frozen being the next option.
In addition, we consume too much sugar, found in almost everything from yogurt to peanut butter to tomato sauce. Food manufacturers often disguise sugar under different names like tapioca starch or turbinado. High sugar diets contribute to diabetes, hypertension, heart disease, and many other health issues. Eating a variety of colorful foods ensures you get a range of essential nutrients. Natural plant pigments are strong antioxidants with cancer-preventing properties. The more variety, the better!
Sunlight is crucial for converting vitamin D to its active form. Since most of us stay indoors, over eighty percent of the population is low or deficient. Every cell in the body needs vitamin D, making it extremely important. Vitamin D is linked to many diseases, including heart disease, diabetes, depression, and anemia.
Stress is also a major factor affecting our health. We live in a stressed-out society, which is only getting worse. High stress levels are linked to anxiety, depression, heart disease, and high blood pressure. Incorporating stress relief techniques like exercise, meditation, tai chi, and yoga into your daily routine can help reduce stress and prevent disease.
Lastly, we lead sedentary lifestyles. Exercising can improve your mood and reduce the risk of chronic diseases. Aim for a mix of cardiovascular and strength training at least five days a week. Whether it’s walking, hitting the gym, or trying yoga—get moving! Exercise is also a great way to relieve stress and improve your overall health.
These are the eight simplest steps to becoming healthier. You can tailor them to fit your lifestyle and start where you need the most help. Try focusing on one category each week until you comfortably include all of them in your life. Get healthy, one step at a time.