10 Simple Ways to Improve Your Overall Health

Maintaining your health is important, but sometimes it can feel like a large feat to take on, especially if you are not feeling your best. We tend to see things all over social media, telling us how much water we should be drinking, how much exercise we should be getting, what foods we should or should not be eating, and the list goes on! It can feel really difficult to keep up with what all of the health “experts” and influencers are saying to us online when we are trying to navigate our own personal health journey. There are a lot of opinions out there, but at the end of the day we all need something different and you have to do what works best for you. Instead, it is always better to take small steps to improve your health with little changes here and there so that you do not get overwhelmed. Small changes over time have a huge impact, and you will definitely see an improvement in how you feel as long as you stick to them. Follow along below for some small (but powerful!) tips and tricks you can do to improve your overall health and wellbeing:

1. Drink More Water (Even if you struggle with incontinence)

The goal is to drink half of our body weight in ounces every day, and even more if we are doing things that dehydrate us (exercise, alcohol, coffee, etc.) If you are someone that has a hard time sticking to this, we have some ideas to make it easier. If you are not a fan of the taste, try infusing your water with fruits or veggies to make it less bland. My personal favorite is lemon and cucumber! If it's sticking to the quantity, get a reusable water bottle that you can keep on you at all times and try to keep it full! If it's on you, you are more likely to drink more water throughout the day. If you try to limit your water intake due to incontinence, this can actually be hurting you. Your body NEEDS water to function and thrive, depriving it of that is not going to fix your issues but cause further dysfunction. We recommend working with a pelvic floor specialist to address the incontinence and try drinking water at strategic times of the day. More intake in the morning to allow for less before bedtime.

2. Get More Sleep

You should be getting at least 7-9 hours of GOOD sleep every night. Have trouble sleeping? Before bedtime, try drinking chamomile tea, turning off all electronic devices, doing light stretching or yoga, or taking a relaxing bubble bath. What helps the most is having a solid bedtime routine to tell your brain when to be alert and when to sleep. This means creating a consistent and relaxing nightime routine and keeping your daytime routine separate. (No work in bed!) If you suffer from insomnia or lacking in sleep quality, we have a CBD sleep aide in the clinic that works wonders, ask us about it anytime!

3. Walk It Out

 The average person should aim for 10,000 steps throughout the entire day. If you have a desk job, get up every 30 minutes to walk around the office or use your lunch hour for exercise. They also sell desk treadmills now on amazon! If you want a bit of a cheaper solution, try to walk to places close by, walk around your home, or just set a reminder to have you getting up consistently!

4. Stretch

Studies are finding that stretching can improve your health, well-being, and quality of life for years to come. A lack of flexibility can lead to health concerns as well as issues as you age. That's why we created a Conquering Mystery Pain E-course filled with quick and effective stretches and exercises to address each area of the body so you can easily pick and choose what you need, all from home!

5. Don't Skip Breakfast!

A lot of people make dinner their biggest meal of the day, when it should be breakfast! Eating a healthy breakfast filled with fiber and protein will boost metabolism, provide energy throughout the day, and can improve focus. While it's important to try to make breakfast a filling, well-balanced meal, something is always better than nothing when it comes to eating breakfast. Having just a coffee is NOT going to cut it! If you are like plenty out there who aren't hungry in the morning, try eating a piece of fruit, a small cup of yogurt, or even a granola bar to help get your metabolism moving and your body ready to start the day!

6. Incorporate Meditation into your Routine

You don’t need to sit in a room for an hour to reap the benefits of meditation. Simply take 5-10 minutes every day to clear your mind and be one with yourself. Meditation can decrease anxiety, increase creativity, improve your immune system, lower blood pressure, decrease muscle tension, improve headaches, aid in problem-solving, providing self-discovery, and increase serotonin which improves overall mood and behavior. There are a lot of great meditation videos on Youtube, Spotify, or even on the podcast app if you are having trouble staying centered or getting started. It's a great way to start and or end your day.

7. Cook Meals

A simple way to become healthier is making your own meals and eating at home. Restaurant food might be yummy, but it's tough to know 100% what is going into them! Making meals at home is an easy way to know what your body is consuming and it's much easier to eat healthier. Healthy is not restrictive portions, it's making sure you are consuming enough protein, vitamins, and carbohydrates to keep your body running in tip-top shape. Another piece to this is making sure you are eating your Omega-3s! Omega-3s help with depression and anxiety, improve memory, and elevate your mood. Some great sources of omega-3s are salmon, tuna, nuts, flax seeds, hemp seeds, and leafy greens.

8. Make Time for Friends and Family

Spend more time with friends and family and your health and happiness will start to improve. Studies have shown that human interaction, especially with good friends and loved ones, will increase mood and decrease anxiety and depression. It can be easy to isolate ourselves when we feel stressed, overwhelmed, or overworked, but even for introverted people, it's important to consistently make socializing a priority. It's also just as important to recognize the people that are worth making the time for, and those that may be draining you of your energy. It is OK to limit your time with people who exacerbate your stress and anxiety, and it sometimes is necessary for your well-being.

9. Wash Your Sheets (Right Now!)

This may be a surprising bullet on the list, but the unappealing truth is that dust mites, dead skin cells, and other germs love to sleep with you at night. So make sure you are cleaning your sheets and pillowcases every 1-2 weeks to avoid sickness and other health issues. It's also good for your skin, especially if you maybe forgot to take all of your makeup off one night. Keeping a clean environment will help keep you healthy and feeling great!

10. Don't Wait to Address Your Body's Needs

Lastly, another health tip might be to look into a PT specialist if you are experiencing more serious issues like chronic pain! It's never a good idea to wait on things to get better on their own when it comes to pain, and much better to figure out WHAT is going on and WHY before it becomes an even bigger problem! If you are dealing with chronic or nagging pain and or pelvic floor dysfunction, don't hesitate to contact us here at Arancia Physical Therapy online or by phone at 401-602-7006. We look forward to helping you take that next step to improve your health!