5 Tips To Stay Healthy in 2022
There has been increased focus on preventative health measures. More people are taking personal responsibility for maintaining a healthier body and mind. Here are five ways to support better health this year.
- Get Enough Sleep Every Night
Without sufficient sleep, you are more likely to struggle with irritability, sluggishness and a lack of focus. It can also contribute to chronic inflammation, which is directly linked to a host of potentially serious health conditions. So, how much sleep should you strive for each night?
You have probably heard that adults need about eight hours of sleep; you may have even stored that information somewhere in your mind. However, there is a pretty good chance you aren’t acting on the advice.
The solution sounds simple enough: sleep more. Unfortunately, that isn’t always as easy as it sounds. Hectic schedules, technology overload, and elevated stress levels keep many Americans up when they should be slumbering away. These tips can help you get to sleep faster and rest more fully:
- Develop a bedtime routine that helps you unwind
- Limit caffeine and spicy foods late in the day — choose healthy foods to help you sleep instead
- Lower the temperature in your bedroom to between 65 and 68 degrees
- Practice a pre-sleep meditation
- Eat More Fruits and Vegetables
Several common fad diets eliminate or strictly limit carbohydrates. While simple carbs can lead to weight gain, bloating and poor gut health, complex carbs should be a major component of any healthy diet. Some of the best sources of these are plant-based foods, such as fruits, vegetables and whole-grain products.
Including lots of fruits and veggies is easier than you might think. There are tons of recipes from the Meditteranean Diet available online, so you are sure to find several go-to meals that suit your taste preferences.
You may notice subtle changes over time as you work to incorporate more whole, plant-based foods into your diet. Increased energy, more regular digestive processes, and healthier skin are just a few of the benefits. It can also help you achieve and maintain a healthy weight.
- Develop a Fitness Routine
Even if it protests at first, your body will appreciate some moderate exercise on a regular basis. One easy way to ensure you get the recommended 150 minutes a week of physical activity is to establish a fitness routine. Don’t let aches and pains stop you, either. Consider pool-based activities like swimming or water aerobics to get a workout without damaging your joints.
Why is exercise so important? For starters, it helps build heart strength, improves circulation, and boosts your mood. It also increases muscular strength and endurance, so your body is better able to function at the cellular level.
- Learn Something New
Your health extends beyond your physical body. Cognitive function is important to maintaining health and wellness throughout your lifespan. One way to help your brain stay sharp is to learn a new skill. While, at first glance, this may seem counterintuitive, it makes perfect sense when you dig a little deeper.
The mind is a pliable and malleable organ. It can create new connections over time, and learning how to do something activates that process. So, as you work through problems you are also building neural pathways to store the new information. An abundance of these connections is linked to lower rates of cognitive decline.
- Spend Time With Friends
Make this year one to also focus on your mental health and emotional wellbeing. Luckily, there are several easy and fun ways to accomplish this. For example, spending time with friends, or working to develop the strength of personal relationships, can help support this emotional health. If you don’t regularly carve out time to spend with friends, consider joining — or starting — a book club or schedule a weekly coffee meetup to ensure you maintain social connections.
Taking charge of your health can start with small changes. Support your body by adding fruits and veggies to your diet, getting plenty of sleep and moving more, while also planning activities to support mental health goals.
