Want to Improve Your Numbers?
As we mentioned at your recent biometric screening event, your health is more than just numbers. But your numbers do provide a snapshot of your overall well-being. Armed with this knowledge, you now have the power to make changes. Whether you need to lower your blood pressure, cholesterol, glucose, or BMI, positive lifestyle choices can lead to a healthier you. We believe that there are four pillars of health that have the most significant impact. Those include:
- Sleep
- Diet
- Exercise
- Stress management
These pillars work together to keep your mind and body healthy. By focusing on these each day, you can lead your best life and are more likely to improve your numbers. Let’s take a closer look at these pillars and how they can help you reach your goals. But remember, if you had any alert values at your screening, please follow-up with your primary healthcare provider.
Sleep: Don’t Skimp on Your ZZZs
Quality sleep is a must when it comes to optimum health. For most healthy adults, it’s ideal to catch 7-9 hours of sleep as recommended by the National Sleep Foundation. While it can vary for different people, at least seven hours is typical.
How Much Sleep Do You Need?
It depends on each person. You may need more than your best friend or sister. Listening to your body and monitoring how you feel after X number of sleeping hours is how to determine your happy sleep number.
Ask yourself these questions:
- Are you productive and happy working on seven hours of sleep? Or does it take you more sleep hours to maintain your health?
- Is caffeine your go-to to get you through the day?
- Do you feel tired while driving?
- Are sleep problems an issue for you?
Evaluate and adjust your sleep schedule based on how you feel. If you’re having issues falling asleep or staying asleep, a sleep specialist can help you find the root cause of poor sleep.
For additional tips on catching more ZZZs, check out these articles:
Diet: You Are What You Eat
There is a lot of confusing information with all the different fad “diets” out there, so it’s ideal to stick with what makes your body feel best. If you dislike the word diet, consider it a “lifestyle” to eat healthy, instead, which focuses more on the long-term benefits of healthy eating.
What Does a Healthy Diet Look Like?
The American Heart Association recommends making meals with vegetables, fruits, whole grains, beans, legumes, fish, skinless poultry, nuts, and fat-free/low-fat dairy products. Limiting sugary drinks, sweets, fatty or processed meats, solid fats, and salty or highly processed foods can reduce the risk of chronic diseases like obesity or diabetes.
Suggestions to Overhaul Your Diet:
- Know what healthy portion sizes look like – It’s often much smaller than what a restaurant will serve you. If you don’t think you have the willpower to avoid eating it all, ask the waiter to box up half of your meal before it even comes to the table.
- Know your daily calorie goal – The average is 2,000 calories a day. This may be more or less based on your dietary needs and activity level.
- Eat more meals at home – When you cook at home, you have more control over the quality of ingredients going into your dish. It’s also more affordable!
For more diet-related content to snack on, check out these articles:
Exercise: Move Your Body Daily
Exercise is one of the easiest activities to put off when you’re a busy professional. Between work, after-work obligations, family, and passion projects, who has time for exercise? Experts say that like brushing your teeth, exercise is a habit your body needs you to do daily.
How Often Should I Exercise?
The general recommendation is 30 minutes of moderate physical activity a day, but that can also be increased to an hour if you’d prefer to workout fewer days a week. For most healthy adults, the Department of Health and Human Services recommends these exercise guidelines:
- 150 minutes of moderate aerobic activity
- Or 75 minutes of vigorous aerobic activity a week
- Or a combo of both
- Do strength training exercises (all major muscle groups) 2X per week
What Does an Ideal Exercise Routine Look Like?
More exercise is better, but short, active periods throughout the day add up, too. For the best results, spread out exercise over your week. Pre-schedule it into your calendar so you don’t skip it. Keep in mind that moderate and vigorous exercise levels are different for different people.
For more ways to get moving, check out these articles:
Stress: Find Your Ideal Work-Life Balance
Everyone has stress and varying levels of stress tolerance. Stress is good when it makes us meet deadlines, create plans, take positive action, or react quickly to a dangerous situation—like braking suddenly or catching a falling person. Stress is bad when it becomes unmanageable or chronic and negatively impacts our health.
Sources of stress can include:
- Family
- Work
- Money
- School
- Loss
- Chronic illness
- Life changes
Everyone has their way of blowing off steam and reducing stress. Making regular time to do it is important, no matter how you choose to de-stress. Schedule one day a week where you indulge in self-care for at least 30 minutes. It can be as simple as sitting on your front porch reading a book or lying down in your backyard hammock. Just find something that helps you feel relaxed and practice it.
For more ways to find your zen, check out these articles.
