5 Steps To Transforming Your Health
Transforming your health can seem like a daunting task, with all the health advice out there, but it doesn’t have to be. By focusing on a few key areas, you can get the most bang for your buck. While these steps will help you increase your longetivity, they will also help you live a higher quality of life in the present moment. Just remember, you don’t have to be perfect at all 5 of these steps, just try to get better over time! Here are the five steps to transform your life:
1. Eliminate Processed Food from Your Diet
Processed and ultra-processed foods are often loaded with unhealthy fats, sugars, and artificial ingredients that can wreak havoc on your health. Research has shown that processed foods are associated with a higher risk of metabolic disorders, cognitive impairment, stroke, heart attack, and more. By cutting out processed foods and focusing on whole, natural foods, you can:
Improve digestion: Whole foods are easier for your body to digest and utilize.
Boost energy levels: Natural foods provide sustained energy without the crash that comes from processed sugars and carbs.
Balanced hormones: Ultra-processed foods can contain endocrine disrupters, which can through your hormones out of whack and effect your metabolism and ability to build muscle or lose fat.
Enhance mental clarity: The nutrients in whole foods support brain health and cognitive function.
Support weight management: Eating whole foods helps regulate appetite and reduce cravings.
If you’re unsure how to classify the foods in your diet, check out this resource. Start by gradually replacing processed foods with lean meats, fruits, vegetables, nuts, and seeds. Aim to cook more meals at home using fresh ingredients. Your body will thank you!
2. Take Care of the “Low-Hanging Fruit” - Sleep, General Physical Activity, Hydration
Sometimes, the simplest changes can make the biggest difference. Before diving into complex health strategies, focus on the basics, which often yield the best results:
Sleep: Aim for 7-9 hours of quality sleep per night. Good sleep supports every aspect of your health, from your immune system to your mood. They say that 1 night of poor sleep is similar to the effect of a .10 blood alcohol level, which is beyond the legal limit to drive. The easiest way to improve sleep is to go to bed and wake up at similar times each day, and have some sort of “wind-down” time where you’re not looking at any screens. If you still struggle to get to sleep, try a sleep or meditation app.
General Activity: Incorporate more movement into your daily routine. Take the stairs, go for walks, or try standing and moving around for a few minutes every hour. Staying active throughout the day helps maintain a healthy weight and boosts your energy levels.
Hydration: Drink plenty of water. Staying hydrated is crucial for digestion, energy levels, and skin health. Keep a water bottle with you throughout the day, and aim for about 1 oz of water for every 2lbs bodyweight
By taking care of these foundational aspects of health, you create a strong base for more advanced strategies.
3. Start a Strength Training Routine
Strength training is incredibly beneficial, especially as we age. Grip strength, a general measure of total body strength and muscle, is a greater predictor of cardiovascular death than high blood pressure. Weak grip strength has been associated with an increased risk of dying from all causes (even cancer!) If you want to live a longer, higher quality life, there’s no question that strength training is the highest ROI activity you can do. Here’s how to get started:
Find a routine: Look for a beginner-friendly strength training program that you can do at home or at the gym. 3 days per week is a good place to start. Choose 5-8 exercises per day, one or two for each muscle group or movement (push, pull, core, hips, knees). Pair them together to save time or do them in circuit format. Perform 3-4 sets of each exercise, with 8-15 reps per set.
Start small: Start with a routine you know you can perform. Total volume should start out around 12-18 sets per day, and intensity should be manageable - about a 6-7 out of 10.
Progressive overload: As you get stronger, gradually increase the weight, reps, or difficulty of your workouts. Each week, pick 1-3 exercises to increase either reps or weight. As you get more experience training, you can train closer to your max, or failure, but don’t forget to build up slowly!
Stay consistent: Consistency is key to seeing results, which is why it’s important to start at a managable level and build up. Remember, this is meant to be a lifelong practice, so don’t get too bent out of shape if you miss a day. Just get back on it!
Strength training can help you feel stronger, more confident, and better equipped to handle daily activities, so invest in yourself and get a membership somewhere or some weights!
4. Work on Your Mindset
Your mindset plays a crucial role in your health journey and your overall quality of life. A positive, growth-oriented mindset can help you stay motivated and overcome challenges. Here’s how to cultivate a healthy mindset:
Set realistic goals: Focus on achievable, short-term goals that lead to your long-term vision. The goal should be 1% better each day, not to totally overhaul your life in a matter of weeks.
Practice self-love: Be kind to yourself. Celebrate your progress and forgive yourself for any setbacks. Research makes it clear that self-love is the foundation of all mental health quality.
Stay positive: Surround yourself with positive influences and practice gratitude daily.
Educate yourself: Learn about health and wellness. Knowledge empowers you to make better choices .
Remember, a healthy mindset is about progress, not perfection. Embrace the journey and be patient with yourself.
5. Be Good to People
The quality of your relationships and how you treat others can significantly impact your health. Positive social interactions can:
Reduce stress: Kindness and empathy towards others can lower your stress levels and improve your mood .
Boost mental health: Strong social connections are linked to better mental health and a longer lifespan .
Enhance overall well-being: Helping others and engaging in meaningful relationships contributes to a sense of purpose and fulfillment .
Make an effort to connect with others, offer support, and practice kindness daily. Being good to people not only improves their lives but also enhances your own well-being.
Transforming your health is a journey that involves making intentional, sustainable changes. By eliminating processed foods, focusing on basic health principles, starting a strength training routine, working on your mindset, and being good to others, you can create a healthier, happier life. Start with these steps, and watch how your health transforms for the better.
References:
Harvard T.H. Chan School of Public Health. (n.d.). The Nutrition Source: Processed Foods and Health. link
Mayo Clinic. (2020). Healthy Diet: Do You Follow the 85/15 Rule? link
National Institutes of Health. (2021). Brain Health: Eat Smart, Stay Sharp. link
Centers for Disease Control and Prevention (CDC). (2022). Benefits of Healthy Eating. link
National Sleep Foundation. (2021). How Much Sleep Do We Really Need? link
American Heart Association. (2020). Getting Active. link
Harvard Health Publishing. (2020). The Importance of Staying Physically Active. link
Mayo Clinic. (2022). Water: How Much Should You Drink Every Day? link
National Institute on Aging. (2022). Strength Training: Get Stronger, Leaner, and Healthier. link
American Psychological Association. (2016). Setting Smarter Goals. link
National Institutes of Health. (2020). Self-Love: The Foundation of All Mental Health. link
Harvard Health Publishing. (2011). Positive Thinking: Stop Negative Self-Talk to Reduce Stress. link
U.S. Department of Health and Human Services. (2021). Health Literacy. link
National Institutes of Health. (2022). Social Connections and Your Health. link
Harvard T.H. Chan School of Public Health. (2021). Social Relationships and Health. link
Mayo Clinic. (2020). Altruism: It’s Good to Be Good. link
