way to shift your diet to one that will support the body and help you avoid or slow down disease . Focus on eating a rainbow of fruits and veggies as the bulk of your diet , with healthy fats , whole grains and meat or seafood as supporting sides .
Exercise / Movement - Moving in any way for 30 minutes a day has been scientifically shown to help improve a variety of health measures , including maintaining a healthy weight , cardiovascular health , and management of disease . The great thing is , it doesn ’ t matter if you do those 30 minutes all at once , or if you split it up into smaller bouts . Even parking farther away , taking the stairs instead of the elevator , and other similar shifts that cause you to build in exercise throughout your day have been found to help people lose weight or maintain a healthy weight . So whether it ’ s three 10-minute walks , a 30-minute yoga session , or a local karate class , get in that movement , however you can !
Sleep - Sufficient sleep is more important than most of us realize . While a rare number of people can actually be ok on less than 8 hours of sleep , most of us need around 8 hours of sleep a night for our bodies to perform all of the repair and cleanup functions it does on a daily basis while we are unconscious . Some of us need more than 8 hours of sleep , so if you know you are one of those people , it ’ s important you prioritize getting even more sleep . According to the National Institutes of Health ( 2021 ), lack of proper sleep increases your risk of several diseases , including stroke , heart disease , obesity , and dementia . I don ’ t know about you , but that sounds like reason enough to want to get more sleep ! Beyond that , when we get a proper night ’ s sleep , we improve our mood , brain performance , and immune system . Note that if you ’ re consistently sleeping for at least 8 hours a night and do not remember waking up , but still feel exhausted when you wake up , you should talk to your doctor about doing a sleep study to determine if you may have sleep apnea or another issue that is causing you to feel tired upon waking .
Regular Physician Visits and Bloodwork - Part of keeping your body in healthy working order is to have regular annual checkups , and to talk to your doctor when you are having abnormal symptoms or concerns . Many people have “ white coat syndrome ” and are scared of doctors , but healthcare providers are there to help . If you haven ’ t found a doctor you like and trust , then keep searching until you find someone you know has your best interests at heart . Your physician should also order bloodwork to determine how well your body is working , and whether you need to supplement with vitamins , minerals , lifestyle changes , or need further testing . Remember that you are your best advocate , so if something doesn ’ t seem right in your body , talk to your doctor , and if they won ’ t listen , find a doctor who will .
Mind - Our mental health is just as important as our physical health . Stress , anxiety , and depression are epidemics in our society and the top symptoms patients report to me in my acupuncture practice besides pain . So many more mental health diagnoses exist , with varying degrees of impact on quality of life . As we age , none of us want to spend our last years forgetting our loved ones or even what we did just moments before . It ’ s important we tend ourselves now to avoid greater impacts on our mental health and brain function .
Mental Health Therapy - For a long time , there has been a stigma in our society about going to a mental health therapist or psychiatrist . Thankfully , with the recent pandemic and so many people realizing the impact stress and loneliness can have on our lives , much of this stigma has been erased . If you are finding it hard to manage , or feel like you need someone to talk to , consider getting help by talking to a therapist . Insurance covers some sessions , and there are various ways to access therapy , including online services like BetterHelp , TalkSpace , and others .
Stress Management - All of us have stress in our lives . Some stress can be adaptive and good for us . If there is a real or perceived threat , for example , a rabid dog running towards us , our brain kicks into fight or flight mode , and this is appropriate . Unfortunately , most of us experience chronic stress ( in other words , stress we are exposed to repeatedly , and in most cases , daily ). When our brains treat every threat- work , kids , neighbors , conflicts , etc . - as a rabid dog , then it becomes harmful to not just our minds , but also our bodies . The Mayo Clinic ( 2021 ) states , “ the long-term activation of the stress response system and the overexposure to cortisol and other stress hormones that follows can disrupt almost all of your body ’ s processes . This puts you at increased risk of many health problems , including : anxiety , depression , digestive problems , headaches , muscle tension and pain , heart disease , heart attack , high blood pressure and stroke , sleep problems , weight gain , and memory and concentration impairment .” It ’ s important to find healthy ways to mitigate stress , such as meditation , yoga , deep breathing , acupuncture , massage , taking breaks from news and social media , spending time with friends , or whatever brings you joy .
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