Julee Miller AP, DOM,LMT
Health Pointe Jacksonville
3840 Belfort Road
Jacksonville, FL 32216
In the midst of all the new year resolutions, a very important decision to make is determining to live a healthy life. Healthy habits will protect you and help you live a longer and better life. Being healthy is not just about absence of a disease, its also about wholeness mentally and socially. Here are a few tips to help you stay healthy this year.
Studies have shown that chronic sleep loss increases the risk for many diseases and affects immunity,thus reducing the ability of the body to fight infections. Through hectic work schedules and the busy city life,its important to find time for rest. Most people need a solid 7 hours for their internal clock to reset, function properly and feel rested. If you’re getting to bed after 11pm, it’s too late. And remove all extra “stimuli” from the bedroom: books, laptops, phones and TVs. Unplug and unwind for a good night sleep.
2. Have fun:
Whatever it is you do that makes you happy and relaxed,spend some quality time doing them this year; whether its hanging out with friends, listening to music, reading or praying. Christopher Morley said ‘cherish all your happy moments, they make a fine cushion for old age’
Scientifically, happiness releases endorphins which is your body’s natural pain killers and laughter reduces stress hormones, reduces blood pressure, tightens abdominal muscles and improves memory. So get laughing- go to a Comedy Club or yuck it up with friends. Often.
3: Taste the Rainbow
Eat a lot of fruits and vegetables daily. The daily goal should be 5 vegetables and 2 fruits- each and every day. Having a balanced diet provides the body with energy and nutrients to function and also boosts the body’s immune system. Spruce up your kitchen with colorful produce that is packed with disease-fighting plant compounds. It’s pretty AND good for you, too.
4. Sit Less, Move More
· Groundbreaking research shows that for every hour a day you spend sitting, your risk of death increases by 11%.
· Even small movements throughout the day, such as fidgeting, can add up to major health benefits.
· Dr. Oz recommends getting 10,000 steps a daily=5miles. BUY a pedometer so you can keep track of each step you make toward optimal health.
· Exercise has benefits both physically, mentally and socially. Paul Dudley White an American Cardiologist once said ‘A vigorous five-mile walk will do more good for an unhappy but otherwise healthy adult than all the medicine and psychology in the world’
· JUST MOVE: 30 minutes a day most days. Enjoy a group exercise class, go for a walk, give the car a good scrub. Whatever gets the blood pumping- Get up and GO!
5: East Sensibly
Look for healthy eating options rather than fad diets. All fad diets may offer quick weightloss, but few offer instructions on how to change your eating habits and lifestyle. Once these diets end, there is an inevitable weight GAIN because habits haven’t changed. Try resolving to get more fiber in your diet this year like more fish or fresh fruit. Any diet change is easier if you take slow, small steps. For example:
· Vow to add a veggies or fruits to your brown bag lunch daily.
· Cook at home at least once per week.
· Package up a single serving of your favorite whole-grain cereal, then treat it as your mid-morning snack.
- Most importantly: Avoid fast food restaurants!! The food is full of sodium, fat and unnecessary calories. For example: an average McDonalds meal consisting of: 1 Big and Tasty, 1 french fry order, 1 large coke, and 1 McFlurry has a whopping 1842 calories!!! So for the suggested daily caloric intake of just 2500 calories for men and 2000 for women- that’s almost the ENTIRE day caloric intake in just 1 meal. Not to mention the sodium and fat content….
6: Cleanse yourself
With WATER. It’s the best beverage to drink and it’s cheap. 8 cups a day can be daunting, so think small.
· Drink one glass first thing in the morning, before you brush your teeth.
· Keep a glass or bottle at your desk and when it is empty, get a refill.
· Resolve to drink one more cup of water today than you had yesterday.
· Not drinking enough water deprives your cells of the fluid they need, in turn causing fatigue. Coffee, soda and energy drinks dehydrate your body and actually lead to lower energy levels. Water is the original energy drink.
· Kick diabetes with this drink
Staying hydrated with 34 ounces of water a day made people in a 9-year French study 36 percent less likely to develop high blood sugar or diabetes.
7: Resist the Munchies
Eating of junk food should be minimized as they increase the risk of developing chronic illnesses like diabetes and hypertension
8. Stop Smoking. It’s just not sexy. Just ask the Marlboro Man
9. Keep in touch
Go for at least one medical check up this year, many diseases are better managed when detected early.
This also means keeping up with your cancer screenings: mammograms, prostate and colorectal.
· Having regular bone density screenings after the age of 40 is also suggested. Annually measuring hormone levels and keeping them balanced by an expertly trained hormone doctor can also help prevent disease and even some cancers.
10. Have Sex
A healthy sex life with your partner helps you stay bonded and also provides a good workout. Now a new study shows that sex is also good for your brain, leading to improved interconnections in the brain and
significant stress reduction.
11. Get a massage or Acupuncture 1x/month
The health benefits of Acupuncture and Massage are endless. From improved circulation, decreased stress, improved sleep, to boosting the immune system.
Chinese Medicine is one of the most widely used Health Care Systems today. Acupuncture has been practiced for over 2,500 years and is currently sanctioned by the W.H.O and the NIH to effectively treat over 47 conditions including:
· Low back pain
· Tennis Elbow
· Frozen Shoulder Syndrome
· Chemotherapy induced nausea and vomiting
· Neck pain
· Chronic Fatigue Syndrome
· Allergic Rhinitis/ Sinusitis
· Tennis and Golfers Elbow
· Smoking Cessation
· Common Cold
The benefits of Acupuncture are:
· It is a natural health care system
· Very few side-effects
· Immediate stress reliever
· Promotes relaxation
· Promotes natural healing and good health
· Improves immune system function
· Improves sleep
· Improves overall state of wellness
· Decreases pain
· Balances hormones
Call today to make an appointment and achieve those Health and Wellness Goals!
Be Healthy. Stay Healthy.