In no particular order here are some of the most important ways to promote health.
1. Water — Hydration needs vary with body size, activity, weather, and health. The suggestion to start with about half your body weight (in pounds) in fluid ounces can be a rough personal reminder, but it is not a medical requirement or an appropriate target for everyone. Include fluids from beverages and food, and ask a medical professional about fluid limits if you have heart, kidney, or other conditions affecting fluid balance.
2. Sleep — Both sleep quality and duration matter. Most adults generally need 7–9 hours a night, although individual needs vary. If you frequently wake during the night, feel unrefreshed, or experience persistent daytime sleepiness, discuss the possible causes with a qualified health professional.
3. Diet – Of course entire books are written on diet so I will keep it very simple here. I believe that most people eat far too much grain which along with sugar is a major cause of weight gain. Vegetables, protein (beef, chicken, fish, etc.), healthy fats from nuts, seeds, olive, coconut, avocado oils are great. Avoid the following: sugar, hydrogenated oils, trans fats, Crisco, margarine, junk food and vegetable oils. Unless you are allergic to dairy I believe it is a healthy food for most people.
4. Posture/body use. Practicing good posture and body use are the most important factors in maintaining healthy joints and a pain free back. Visit the Health Topics page for the “Posture and Body Use” video and practical guidance on reducing unnecessary joint stress.
5. Exercise. It does not take much exercise to make a significant difference in physical and mental health. The two primary types of exercise are: 1) aerobic exercise such as walking, running, swimming and cycling. 2) Strength building exercise from weights, kettle bells, pushups, etc. Both types of exercise benefit healthy longevity. A total of twenty minutes four times per week of a little of both types is all it takes to make a big difference. 6 . Gratitude. People who regularly practice gratitude by taking time to notice and reflect upon the things that they are thankful for experience more positive emotions, feel more alive, sleep better and even have stronger immune systems.
7. Supplements. Most people, especially as they get older develop nutritional needs that are not completely met by their diet. Determining what supplements would be best for you depends upon your symptoms, blood tests and muscle testing.
8. The structure of the body often fails before other systems. I am talking about back, shoulder, hip, knee and foot pain as well as the need for joint replacement. Chiropractic adjustments for optimal nerve flow from the spine and for all misaligned joints along with good diet, exercise, and proper body use can decrease joint wear and tear. The result is a decrease in pain and longer lasting joints.
9. Lifestyle balance. Giving appropriate time for work, play and sleep. Ways to optimize your health for healthy longevity.
10. Awareness/mindfulness. All of the above suggestions are just words on a page unless you have the awareness to implement them during your day. For more on this super important topic, go to Health Topics then click on MINDFULNESS.