Three Keys to Healthy Living
Good health can mean different things to different people.
For most of us it means having the energy to do the things we want to do. It means not getting sick often…or at all. It means not being in pain or discomfort, and generally just feeling good.
TV, magazines, and social media are full of suggestions for the latest and greatest in maintaining good health. And some of this information is actually useful.
It’s entirely possible to be healthy without gimmicks, fads, or the next hot idea. Here are three simple strategies for maintaining your good health.
- Get the Sleep You Need
Of all the things you can do for your health, sleep is one of the most important.
Adults should get at least seven hours of sleep each night…but that’s just the start. Equally important is the type of sleep you get.
Your sleep consists of a series of sleep cycles, with each cycle including REM sleep and non-REM sleep. Both are necessary for good health.
REM stands for “rapid eye movement”, and it’s during this stage of sleep that you dream. REM sleep is also linked to the development of long-term memories. About 25% of your total sleep time should consist of REM sleep.
Then there’s non-REM sleep. The most important part of non-REM sleep is referred to as “deep sleep”. This dead-to-the-world sleep state is where several key hormones are regulated:
- Human growth hormone (HGH), which is responsible for cell repair and growth
- Leptin and ghrelin, which regulate your appetite
- Cortisol, also known as the stress hormone
15-25% of your total sleep time should be spent in deep sleep to support healthy levels of HGH, leptin, and ghrelin, and to prevent the over-production of cortisol.
Do you have trouble getting quality sleep? Try turning down the lights and shutting off screens (i.e. TV, computer, and phone) at least half an hour before bed. Taking melatonin about an hour before bed can also help to promote healthy sleep patterns.
You are what you eat…we’ve all heard that old saying. And it’s true. Your health is directly tied to what you put into your body.
Having said that, you don’t have to be a fanatic about your diet. Just follow a few basic rules.
Eat lots of fresh fruits and vegetables.
Make sure you eat enough protein to provide your body with the essential amino acids it needs.
Avoid sugar and unhealthy fats as much as possible.
Stay away from processed foods.
Save comfort foods (which are usually high in unhealthy fats and carbohydrates) for an occasional treat.
While exercise is important, it isn’t necessary to be a “workout warrior”. In fact, excessive exercise can wear your body down instead of promoting good health.
Aim for 30 minutes per day of cardio. This can be anything from a brisk walk or jog to the treadmill or elliptical machine at your gym.
In addition, do some weight training at least a few times per week. Alternate between different muscle groups so you don’t over-train any one area.
And don’t forget to stretch.
Above all else, pay attention to your body. A little muscle soreness…especially if you’re just starting out…is normal. However, pain that is acute or that lingers may be a sign of injury.
Good Health is a Process…Not a Quick Fix
There are no silver bullets when it comes to good health. It takes doing the right things for your body…day after day, week after week.
Balanced hormones can help. Why? Because everything mentioned above is easier if your hormones are balanced to healthy levels. If you need help on your journey to good health, Renew Youth is here to get you started with hormone replacement therapy that is tailored to your body’s unique needs.
Want to learn more? Call us at 800-850-7511 or fill out our contact form to schedule your free consultation.