5 Simple Steps to Feeling Better
1. EAT IN COLOR
Obviously, good nutrition is vital to good health, so why not start with food? It is good rule of thumb to get at least 5-7 servings of fruits and vegetables a day. More importantly, it is vital to eat produce of different colors. Different colors represent different phytonutrients important to your health. The more colors you incorporate into your diet, the better chance you have of incorporating all the necessary vitamins, minerals, and other nutrients required for a properly functioning body. Additionally, these contain antioxidants which can protect us from free radical damage at the cellular level.
2. GET ENOUGH SLEEP
Many people do not get enough sleep. Some studies have shown that if you sleep less than 6 hours a night, you may not live as long as others that do. As a general rule, it is important to go through at least five sleep cycles per night, which takes roughly 7 ½ hours. This is crucial to help repair your body and mind to take on the next day. Getting enough sleep decreases the risk of diabetes, heart disease, hypertension, and anxiety.
3. CREATE THE PROPER SLEEPING ENVIRONMENT
Since sleep is incredibly important to your health, it is important to establish a healthy sleeping environment. In an age where a cell phone is a basic necessity, we are glued to electronics more than we ever were before. Studies have shown that being on these late at night have caused issues with sleep due to excessive blue light exposure. Exposure to blue light late at night can raise cortisol levels, keeping us awake and leading to poorer sleep. It is best to put red filters on your phone and computer once the sun goes down to create better environments to sleep. If possible, it may be helpful to get off your phone and laptop 1-2 hours before going to sleep.
4. REGULAR EXERCISE
There’s a kind of irony that comes along with being busy and creating time to exercise. Often times, when the schedules get crammed and extra time is scarce, exercise is one of the things to be taken out of our schedules, if not the first. The irony here is that when we exercise, we tend to be much more efficient, and therefore less busy in the long run. A consistent exercise regimen is a crucial part to good health. Getting up and being active has many advantages, and as long as you start, they are yours for the taking. Physical activity increases your energy levels, puts you in a happier frame of mind, increases focus, gives you a more positive attitude, and makes you stronger. Exercise has been known to boost memory and thinking skills.
5. CUT OUT SIMPLE SUGARS
Studies have shown lowering your simple sugar intake while eating the same number of calories can lower circulating triglycerides, LDL (bad) cholesterol, hypertension and high blood glucose, all of which are risk factors for metabolic disorders such as heart disease. These sugars cause spikes in blood sugar, which can lead to insulin resistance and metabolic syndrome, which are precursors to full blown Type II Diabetes Mellitus.
Though based in research, personal, and clinical experience, the opinions in this article should not be taken as medical advice. Botanical medicine and nutraceuticals should be treated with the same caution and care as pharmaceuticals, as both have the potential for strong, potentially adverse effects and allergic reactions. Please consult a trained, licensed health care practitioner before proceeding.