Six Habits to Your Best Health

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It's never too late and you're never too old to make positive changes for optimal health. If you start with small changes now, you'll reap BIG rewards as you age. If you make a few changes at a time, you won't get overwhelmed and discouraged, which is the key to sticking to a healthy lifestyle.

Begin by choosing one of the following six healthy habits and work on making it part of your daily life. Once you've successfully accomplished one, move on to the next one until you've mastered all six habits!

1. Get outside and fill your lungs with fresh air.

You may not even realize the amount of time you spend indoors each day, driving a car, sitting at the office, returning home and repeating the same thing the next day. By not getting outdoors and exposing yourself to fresh air you are missing out on important healthy benefits. Strive to schedule even a small amount of time outdoors each day, such as a brisk walk around the neighborhood or your building at work.

Getting some fresh air each day will:
  • help the airways of your lungs to dilate, which improves the cleansing action of your lungs
  • improve your heart rate, blood pressure and metabolic rate
  • boost your immune system to help fight off disease more effectively
  • leave you feeling refreshed and more relaxed
  • stimulate your appetite and aid in digestion
  • improve the quality of your sleep
  • clear your mind and improve your concentration
  • increase your levels of serotonin, which helps to improve your mood and promote a sense of happiness and well-being
  • cleanse your body of impurities
  • provide oxygen for cellular metabolism

2. Keep refilling your water glass.

 Drinking enough water throughout the day is extremely important to avoid dehydration. Aim for drinking 6-8 glasses of water per day and limiting drinks that contain caffeine such as coffee and soft drinks. A helpful visual reminder may be to keep a glass or water bottle with you throughout your day. Water helps with proper digestion, lubricates joints, prevents headaches, becoming lightheaded, flushes impurities from your body and prevents overeating.

3. Try to get on a consistent 6-7 hours of sleep each night.

Research has shown that six to seven hours of sleep per night is ideal to maintain your health and re-energize your body. Turn your bedroom into the perfect sleeping environment by keeping it dark, cool (65-72 degrees Fahrenheit) and free from distracting internal noise such as the TV in the living room and external noise such as cars going by on the street.

4. Put more fruit and vegetables on your plate.

There is no denying it. Fruits and vegetables are essential to maintaining your health and wellness. They provide essential vitamins and minerals to keep your immune system strong and help keep you feeling full and satisfied during the day.

If you're on the go, grab a piece of fruit, some cut-up veggies or a handful of almonds to snack on before you head home from work. Doing so will help you avoid cravings to stopping for something sweet or unhealthy.

5. Add high-fiber foods to your diet.

Fiber, the roughage found in plant-based foods, does amazing things for your body. It can help to reduce blood pressure, keep your digestive tract running smoothly and reduce your risk of heart disease and diabetes by lowering blood sugar levels and promoting weight loss.

The recommended intake of fiber is 35 grams per day. There are two types of fiber, soluble and insoluble. The difference between the two is that soluble dissolves in water, while insoluble down not. Both kinds of fiber offer many benefits to your health. It is recommended to split your intake by this ratio: 75% insoluble to 25% soluble. Below is a list of foods containing both types:

Soluble fibers:

  • Kidney beans
  • Pinto beans
  • Brussels sprouts
  • Broccoli
  • Spinach
  • Zucchini
  • Fruits (raw)
  • Apple
  • Orange
  • Grapefruit
  • Grapes
  • Prunes
  • Whole grains
  • Oatmeal
  • Whole-wheat bread
  • Ezekiel bread

Insoluble fibers:
  • Vegetables - especially dark green leafy ones
  • Root vegetable skins
  • Fruit skins
  • Whole wheat products, wheat bran (non-GMO recommended)
  • Corn bran (non-GMO recommended)
  • Unsalted nuts and seeds


6. Make exercise as routine as brushing your teeth every day.

 Start with something simple such as taking a walk around your neighborhood after dinner or a quick 5-minute break at work. Over time, this routine will become a habit, just like brushing your teeth. Start by setting a goal - say 30 minutes of exercise a week - and once you're comfortable with this, increase your time. Soon you'll find yourself with more energy, feeling better about yourself and wanting to move more!

Be creative. Opt to take the stairs instead of the elevator at work or take breaks from your desk to walk around. By doing this, you may find it helps to alleviate stress and you'll burn some extra calories at the same time! If the weather allows, take a walk around your office building on your lunch break or if you're close to work, ride your bike one day out of the week.

And remember, repeated thoughts of worry, anxiety and sadness, along with focusing on what's wrong with your life, can lead to physical and mental health problems and a reduction in your life expectancy. By consciously "re-channeling" your thoughts toward the positive, you'll have an easier time reaching your goals for increased health, wealth and happiness, and be able to gain feelings of true contentment and well-being in all areas of your life.

Pictured: Jessica Gerhart, Health Educator, LiveWell Vermont State Employee Wellness program. First IRONMAN in Wisconsin in 2009!

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