If you haven't read our first 5 tips to a healthier and better you I encourage you to go back and read last weeks Blog Part I first before going any further. If you already have here are the next 5 amazing actions steps to make 2014 your healthiest year ever!
6. Stay hydrated: Ever feel sluggish after lunch? Or later in the afternoon? Instead of reaching for a unhealthy snack instead try downing a glass of water or two. Even mild dehydration which will not give you the sensation of being thirsty but can affect your mood, energy, and the ability to think straight. Researchers have found that people experienced the same effects of mild dehydration whether they were sitting or walking on a treadmill for 40 minutes. So even if you spend most of your day planted in front of a computer, it's crucial to keep a water bottle nearby. You should be drinking half of your body weight in ounces of water each day to keep well hydrated. There are a lot of designer drinks on the market today but the best thing for you is just plain old water.
7. Do Something you love: It's called working out for a reason. Continue to try different exercises until you find one that you enjoy (yoga, zumba, running, swimming, biking, etc). Once you find something you enjoy doing it will be that much easier to be motivated to continue doing it!
8. Maximize you workouts: You don't have to spend hours in the gym per day to build a healthier and learner body. Most trainers recommend two to three 30 minute strength training workouts per week that incorporate some cardiovascular training as well.
9. Get out of your chair: Sitting for long periods of time can increase your risk of diabetes, heart disease, cancer, and death. Inactivity may reduce levels of the enzyme your muscles produce called lipoprotein lipase. Insufficient levels of this enzyme are associated with decreased HDL (good) cholesterol and heart disease. Seek out more ways to incorporate more motion into your daily life. Take your phone calls on your feet. Set a timer to move ever 30 minutes or maybe even consider getting a standing desk. Try the website to find the right standing desk for your budget http://www.reviews.com/standing-desk/
10. Sleep more soundly: When our schedules get full, sleep is usually the first thing to go, but it fact it should be the last! Inadequate rest can affect appetite related hormones. In a study, participants who slept only 4 hours consumed 22 percent more calories than those who slept 8 hours or more. One of the best things you can do to improve your sleep quality is to power down! The more you use your smartphone after 9 p.m. the less you sleep, the worse your quality of sleep, and the more mentally fatigued you feel the next day. Also, try turning your clock away from you so if you do wake up in the middle of the night you don't stress out about what time it is or how much longer you have to sleep.
Until next time
Yours in health,
Dr. Brian Wallace
Adapted from a article in Success Magazine written by Paige Fowler.