Let’s face it, there are plenty of ideas circulating around that you could try to use in your everyday life that may potentially help you become more healthy. But what are the best things to try and how should you implement each into your lifestyle so they eventually take hold and become a habit? Here are a few ideas that I have tested that may be just what you need in order to become a healthier 2.0 version of yourself!
“Failure is not fatal, but failure to change might be”
John Wooden, former UCLA Basketball Coach
- Try a yoga class. Keep in mind, that it may take time to find the right class and instructor that ends up working for you and your body. Personally, I have not found any activity that hits on all three areas of mind, body and spirit better than yoga. It’s simple, you will continue to lose joint range of motion, mobility and flexibility as you age and yoga can help bridge the gap between health and disability. After you leave a class – all three (mind/body/spirit) feel like they have been re-energized. Research continues to demonstrate that a regular yoga practice can improve everything from back pain to depression.
- Focus on both mobility and strength training. The majority of people focus on one or none. They are both critical in the aging process. If you want to maintain functionality as you age you must do both on a regular basis. Think “mobility and strength for life.” Make it a priority adding in mobility work before and/or after – each strength training session. Individuals continue to load their joints and muscles without spending the necessary time on improving mobility. Ever wonder why chiropractors, orthopedic docs and PT’s are continually taking on new patients? Work on mobility to prevent disability.
- Let technology help. It seems everyday there are new apps coming out that can help make us more aware of our current health status. I actually came across one such app called Welltory that does just that. It basically documents how well your body is handling stress each day and what your energy level looks like. Take a look at this free app for a week or two and see how well you’re doing in those areas. When your body releases too much cortisol (known as the stress hormone), from lack of sleep, too much stress, etc. – you’ll have trouble in other areas, like trying to build muscle. Another cool meditation app that can help reduce stress and improve mood is Headspace. I have previously written about it here and here.
- Don’t neglect sleep. In my opinion, sleep is one of the key missing pieces of the human puzzle. Have a few bad nights with inadequate amounts of sleep and you’ll (always) pay the price. We have become a sleep-deprived society and the evidence supports this; showing that we sleep on an average 6.8 hours as opposed to 9 hours a century ago. About 30 percent of adults report sleeping less than 6 hours per night. A study published in the Canadian Medical Association Journal showed that individuals who got less than 5.5 hours of sleep each night lost 60 percent more lean muscle that those who got adequate sleep. Another study from the University of Colorado showed subjects that got minimal sleep on consecutive nights gained two pounds on average over the course of the study. A third study from the University of Pennsylvania Sleep and Chronobiology Laboratory looked at the sleeping and eating behavior of 225 people. They reported in the journal Sleep, when you’re awake between the hours of 10 p.m. and 4 a.m., you’re more likely to consume extra calories. The group ate an average of 553 more calories, typically choosing foods higher in fat, when they were kept awake until the early morning hours. Make sure you get or catch up on your ZZZZZ’s.
- Cut back on added sugar. This one tip that hopefully turns into a habit can significantly improve many different facets of your life, including sleep, energy, oral health, body weight and body fat, to name a few. The average American consumes about 40 teaspoons of sugar each day (about 600 calories) and this far exceeds what your body needs. The American Heart Association recommends the amount be cut to a maximum of six teaspoons (100 calories or 25 grams) a day for women and nine teaspoons (150 calories or 38 grams) for men. One study that was completed at the University of California at Davis, found adults who consumed 25 percent of their daily calories from HFCS for two weeks had increase levels of cholesterol and triglycerides, indicators of increased risk for heart disease. And in 2011, researchers at Georgia Health Sciences University concluded that high fructose consumption by teenagers could potentially put them at risk for heart disease and diabetes.
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National Sleep Foundation, Sleep in America Poll (2003). National Sleep Foundation, Washington, DC, USA.
Nedeltcheva AV, et al., (2010). Insufficient Sleep Undermines Dietary Efforts to Reduce Adiposity. Annals Internal Medicine 153, 435-441.
Basu S, Yoffe P, Hills N, Lustig RH (2013). The Relationship of Sugar to Population-Level Diabetes Prevalence: An Econometric Analysis of Repeated Cross-Sectional Data. PLoS ONE 8(2): e57873
Stanhope KL, Bremer AA, Medici V, Nakajima K, Ito Y, Nakano T, Chen G et al. (2011). Consumption of Fructose and High Fructose Corn Syrup Increase Postprandial Triglycerides, LDL-Cholesterol, and Apolipoprotein-B in Young Men and Women. Journal of Clinical Endocrinology and Metabolism, 96(10); DOI: 10.1210/jc.2011-1251
Pollock NK, Bundy V, Kanto W, Davis CL, Bernard PJ et al., (2011). Greater Fructose Consumption is Associated with Cardiometabolic Risk Markers and Visceral Adiposity in Adolescents. Journal of Nutrition, 2011; 142 (2): 251 DOI: 10.3945/jn.111.150219