Eating nutritious food, engaging in regular physical activity, and getting enough restful sleep are essential parts of maintaining good health, as are other seemingly minor activities such as deep breathing. These practices all play an integral role in overall well-being, but there may be others that contribute too, such as deep breathing.
Optimizing health entails reducing the risk of chronic diseases and living an active, energetic, balanced life free of disease—something a precision health care provider can assist you in accomplishing by offering targeted health optimization protocols.
1. Nutrition
Eating a nutritious diet is integral to maintaining good health. A well-rounded diet can help prevent diseases while increasing energy levels.
Opt for foods low in saturated fats and added sugars, such as fruits, vegetables, lean meats, nuts, seeds, and whole grains. Also try to limit food and beverages high in salt or sodium, such as fried foods, and use less salt when cooking.
2. Exercise
Individuals with a health optimization mindset are continually looking for ways to enhance their wellness and reach optimal fitness for years to come.
Eating healthily, exercising regularly, managing your weight effectively, not smoking, and getting enough rest are all proven habits that contribute to lower risks of disease and longer lives, but there are numerous other small things that also play a part in improving our wellbeing and can have huge benefits over time.
3. Sleep
Sleep is essential to overall wellness. In addition to relieving stress and improving mood, adequate restorative rest can improve brain and heart health, reduce the risk of motor vehicle collisions, increase productivity, and boost mental performance.
Sleep needs can vary between individuals, depending on our circadian rhythms and sleep drives, similar to when we feel hungry. Establishing regular bedtime habits is key; make sure to go to sleep around the same time every night. Good sleep hygiene involves developing a routine, restricting electronic device usage before bedtime, and keeping the bedroom cool and dark.
4. Stress Management
No matter the source of your stress, finding healthy ways to cope is key. Exercise, a healthy diet and meal, laughing, meditating, connecting with friends and family, and getting enough rest are all effective stress-reducers.
Stress is inevitable, but long-term high levels can have detrimental health impacts. Working with a mental health professional to learn techniques to manage your stressors may also help. Be sure to set clear boundaries with people who add extra strain to your life.
5. Mental Health
Mental illness has an immense effect on an individual’s ability to work, study, maintain relationships, socialize, and take care of themselves. Mental disorders may last only temporarily or be life-long conditions.
Researchers don’t fully understand what causes mental illness; however, investigators believe it could stem from genetics and aspects of social learning. Many disorders can be managed effectively with early and consistent treatment, such as psychotherapy and medication.
6. Physical Activity
Physical activity is vital to overall wellness. Aim for at least 150 minutes of moderate-intensity activity each week (like brisk walking) and two days dedicated to muscle-strengthening activities each week.
The guidelines are informed by scientific evidence, drawing strong links between physical activity, overall health and well-being, disease prevention, and quality of life. Physical activity has many health benefits, from lowering the risk of heart disease and type 2 diabetes to helping you sleep better and managing stress better. Finding enjoyable activities to incorporate into the daily routine is the key.
7. Nutritional Supplements
Supplements can provide your body with essential nutrients it may be missing through diet alone, including vitamins, minerals, herbs, botanicals, and amino acids.
But it is important to keep in mind that supplements should not be seen as a magic cure-all and should only be taken alongside healthy eating and other lifestyle habits. Be wary of products making miraculous claims; take only nutritional supplements that have been thoroughly examined for safety to prevent unnecessary or dangerous side effects.
8. Socializing
Just like physical exercises strengthen muscles, social interactions strengthen relationships and promote wellness. From taking a Peloton class with friends or calling family over the phone to calling loved ones at home, making an effort to connect can increase overall health and happiness.
Empathy and kindness are integral parts of healthy social connections. Through engaging in perspective-taking exercises, performing acts of kindness, limiting social media use, and seeking professional assistance, you can maximize your social wellness.
9. Mindfulness
Mindfulness involves becoming present in each moment and paying attention to all of its sights, sounds, smells, and sensations in your current experience. Studies have linked mindfulness with reduced stress levels and anxiety, as well as better sleep, focus, mood management, and memory enhancement, plus more effective management of chronic illnesses like pain.
Conduct a mindfulness practice when washing your hands, such as taking note of its temperature, how the soap feels on your hand, and whether or not it smells pleasant. Or take a short, mindful walk and observe all that surrounds you.
10. Research
Setting goals and reviewing them regularly to achieve optimal health can help to set yourself on a path toward optimal living. For instance, setting an aim such as eating more fruit and vegetables might involve “habit stacking,” whereby setting up your environment so that default options support this goal, such as keeping them stocked in your fridge. Preventative care of your health can save you from costly healthcare treatments in the future. Get in touch with us now to start!
