Healthy Wins: 10 Small Changes That Make a Big Difference

Moving your body and exercising are some of the best ways to prioritize your whole health. The American Heart Association recommends that adults engage in a minimum of 150 minutes of physical activity per week to maintain good health. While this may feel overwhelming, even a few 5-minute workouts every day, such as body-weight squats during commercials, is an easy and practical step toward achieving this exercise goal.

Or, you could take the stairs instead of the elevator and park your car further out in the parking lot to get more steps. Adding more movement to your day doesn’t have to look like a one-hour gym session; you can make it work for you.

Did you know that roughly 60% of your body is made of water? It’s essential for cellular homeostasis and virtually every bodily function you can imagine. Without water, humans can only survive for a few days, making it a critical part of our lives. It’s recommended that you drink six to eight 8-ounce cups of water per day to prevent dehydration. According to the National Library of Medicine, up to 28% of older adults are chronically dehydrated. But the good news is that it’s very preventable.

Instead of drinking a can of soda or a few alcoholic beverages on the weekend, opt for a glass of water. You can also try bringing a water bottle to work or in the car while you’re on the go so that you can sip on it throughout your day. Prioritizing hydration is an essential practice that you can easily implement with little effort.

Sleep is the key to a healthy life. Proven benefits of getting enough sleep include:

• Boosting your memory
• Getting sick less often
• Improving heart health and metabolism
• Lowering your risk for chronic conditions like heart disease
• Maintaining a healthy weight
• Reducing stress and boosting your mood

While there are numerous benefits to getting enough sleep, many people struggle to get the rest they need. But there are many things you can implement to help you prioritize better sleep, including:

• Avoiding caffeine later in the day
• Avoiding large meals before bed
• Exercising regularly
• Going to bed and waking up at the same time
• Keeping your room cold, quiet and dark
• Maintaining a healthy diet
• Turning off electronics 30 minutes to an hour before bedtime

Sometimes you need a little extra help to get quality sleep. Visit us here to learn more about our sleep care services and how we can partner with you to get the rest you deserve.

Whether you’re ordering food at a restaurant or going grocery shopping, choosing to eat more fruits and veggies is an easy way you can effortlessly prioritize your health. If you need to grab lunch in a quick pinch, try skipping the fries and ordering a fruit cup instead. Many fast-food restaurants offer healthier entrees and side options for your convenience.

You can also incorporate fruits into desserts if you’d like. If you’re craving something sweet, try eating frozen chocolate-covered fruit. You’ll be able to satisfy your sweet tooth while also fueling your body with needed nutrients. Or you can consider buying frozen fruits and veggies to easily prepare a smoothie or a one-pan meal for your family.

The idea of mindfulness has become quite popular in today’s society. Mindfulness is about being present in the moment and being aware of what you’re doing without judgment. With the same approach, mindful eating can be described as focusing on your sensory awareness of food and the experience of eating. Mindful eating helps you to eat more slowly by focusing your attention on the taste, texture and smell of the food you’re eating. Doing this helps to prevent overeating by giving your body more time to digest the food in between bites.

Another aspect of mindful eating is awareness of the nutritional value of the food you consume. Taking a moment to understand the impact certain foods have on your body allows you to make healthier decisions when grocery shopping or ordering at a restaurant. Over time, you’ll find that you gravitate toward eating healthier foods.

You might have heard or read that you should limit screen time before bed. But why, and is it true? The answer is yes. Phones, televisions, tablets and computers emit blue light from their screens. Blue light has shorter wavelengths compared to other colors and causes more alertness.

Our bodies run on a natural cycle known as the circadian rhythm, and the driving force behind it is exposure to light. Our brains naturally produce a hormone called melatonin in the evening, which promotes sleepiness. But because blue light promotes wakefulness, spending time on a screen before bed disrupts your body’s circadian rhythm, making it harder for you to get quality sleep. Try removing screen time one hour before bed. Consider using this time to stretch, read a book or meditate.

Did you know that the average American is sedentary six to eight hours a day? Sitting for long periods can cause muscle stiffness by reducing blood circulation and oxygen to your muscles. Risks of muscle stiffness include reduced mobility, pain, an increase in injury and poor balance. However, taking several moments throughout your day to stretch is an excellent way to counteract this.

Whether you’re relaxing on the couch or working a desk job, get up and stretch your arms, legs, back, hips, ankles or any other area that feels stiff every 30 minutes. Doing this helps prevent muscle stiffness and promotes blood and oxygen circulation. Taking a short stretch break is an easy and time-efficient way to prioritize your health.

When you’re hungry for a quick snack, it can be easy to gravitate toward higher-calorie foods like chips, cookies or granola bars. While these foods are often tasty, they’re highly processed and lack significant nutritional value. If you know you get hungry in between meals, try to plan your snacks ahead of time.

Consider packing yogurt with berries, an apple and peanut butter, veggies and hummus or nuts and seeds instead of going to the vending machine. If you take a moment to plan your day, you can easily replace processed snacks with whole foods, which are much healthier for you. This is a simple lifestyle improvement you can implement into your daily life.

Daily gratitude looks different for everyone, but the idea remains the same: taking time out of your day to reflect on the positive things in your life, no matter how big or small. If you’re a person of faith, consider praying to God every morning, thanking Him for the blessings He has given you. Or you can get a gratitude notebook and write down everything you’re thankful for and reflect on it throughout your day.

According to the American Heart Association, expressing gratitude can improve your sleep, mood and immunity while decreasing depression, anxiety, chronic pain and various diseases. Daily gratitude can be expressed as little or often as you’d like during any part of your day. Taking a few moments to reflect on what you’re grateful for is an easy, yet powerful way to nurture your mental health.

At AdventHealth, we believe that prevention is the best medicine. That’s why we offer comprehensive health screenings for men and women. There are a lot of conditions and even types of cancer that, if caught early, are highly treatable. Talk with your primary care provider about which preventive screenings are right for your age. Scheduling your screenings in advance gives you the peace of mind knowing that you’re doing all you can to prioritize your health.