Your health is very valuable. Your lifestyle habits impact your health. So, it is wise to develop habits that help you feel good and function well.
Here are some tips from your primary care doctor. They will make your diet, exercise, and quality sleep better, which are essential to vibrant health and a long life.
Tips on Diet
What is a healthy diet? Combining a variety of whole foods is key to a healthy diet. In other words, enjoy fresh fruits, vegetables, lean proteins, and dairy products every day.
Here are some simple healthy diet tips from your primary care doctor.
Limit Empty Calories
Empty calories come from processed, salty, and sugary foods. They only pack on the pounds and do not truly nourish you. Plus, they add to problems such as high blood pressure and diabetes.
Eat Plenty of Fresh Fruits and Vegetables Daily
Fresh fruits and vegetables contain important vitamins and minerals which fuel your metabolism. Plus, their fiber content lowers your risk of cancer, obesity, and other serious health problems.
Use Healthy Fats in Cooking
Fats from sunflower or olive oil are healthier than fats from animal sources. Be sure that your intake of fats is no more than 30 percent of your total daily calories.
Drink Water
We recommend drinking a minimum of 8 glasses per day. Water flushes out toxins. It helps your metabolism run well, too.
Also, water makes you feel full. You will eat less and stay trimmer.
Limit Processed Foods
Processed foods are often high in sodium, sugar, preservatives, and unhealthy fats. They lack essential nutrients and contribute to weight gain and other health issues.
Do Not Skip Meals
Skipping meals can make you overeat later in the day. Have regular meals throughout the day to keep your metabolism well and appetite in check.
Limit Sugar and Salt
Avoid high-calorie sodas and specialty drinks, such as lattes. Also, have cookies, candies, and salty snack foods only as occasional treats. Instead, enjoy fresh fruit, such as apples and bananas, and veggies, such as carrots and celery.
Tips on Exercise
Maintaining an active lifestyle is crucial for overall wellness and can be seamlessly integrated into daily routines. Regular exercise not only improves physical health by strengthening muscles and enhancing cardiovascular function but also boosts mental health, reducing stress and anxiety. An effective wellness routine combines both structured workouts and simple, everyday activities, helping you stay active and energized.
Below are some practical tips to help incorporate daily exercise into your routine:
Exercise Regularly
Experts recommend 150 minutes of weekly aerobic exercise. It can be broken up over several days.
Choose a moderately strenuous activity that you like and will stick with. Examples are walking, cycling, and swimming.
Exercising not only benefits your bones and heart. It also helps you think more clearly and have a more positive attitude.
Sit Less
Being sedentary increases problems such as excess body weight and high blood pressure. So, move around more.
If you have a desk job, take a stretch and walk break every half hour. Your joints and muscles will thank you, too.
As complete wellness encompasses the mind and body, it is beneficial to incorporate a variety of exercises that align with your individual goals and lifestyle.
Tips on Sleep
Your primary care doctor wants you to get the right amount of quality sleep. Why is sleep so important? In general, sleep refreshes and relaxes both your body and your mind.
Seven or more hours per night is best, say sleep experts. Babies and teens need even more.
Sadly, many people struggle with getting the sleep they need. They may experience insomnia. Maybe the stress and busyness of work and family keep them awake. Whatever the cause, sleep deprivation harms your health.
Here are some ways to encourage your body and your mind to sleep well.
Set a Regular Bedtime Routine
This is important for all ages–not just kids. A regular bedtime routine tells your body it is time to sleep. Shut off screens. Lower the lights. Put on your PJs.
Also, sleep and wake up at the same time daily, even on weekends. This habit regulates your body’s natural sleep-wake cycle.
Create a Relaxing Environment
Make your bedroom a retreat for sleep. Ensure the room is dark, comfortable, and quiet.
Keep your bedroom at a cool temperature. Use blackout curtains or an eye mask to avoid sources of light. Also, use white noise machines or earplugs. These devices block any noises that may disrupt your sleep.
Learning about Daily Wellness from Your Primary Care Physician in Tucson, AZ
Dr. Robert Lending is a concierge medicine provider who serves as the primary care doctor of many adults in Tucson, AZ. Dr. Lending has expertise in managing multiple adult-specific conditions, such as arthritis, high cholesterol, diabetes, and respiratory disease. He takes a special interest in helping people maintain vibrant health. So, he works with each patient to develop habits that enrich the body, mind, and spirit.
To schedule a consultation with Dr. Lending, call our office today at (520) 795-4291.
