Your Health Is In Your Hands

by Michaela A. McElveen, MD, Lexington Family Practice Otarre Pointe

The choices you make every day – from what you eat to how many hours you sleep each night – can majorly impact your long-term health. Managing lifestyle factors is one of the best ways to prevent many different diseases, including hypertension, type 2 diabetes, liver disease, kidney disease, stroke, heart disease, and certain types of cancers. 

Diet

One of the most important factors in your lifestyle is your diet: what and how you eat. It is essential to incorporate plenty of fresh produce into your diet. If you don't already, try to eat at least one serving of fresh fruit or vegetable with each meal. Fruits and vegetables have fiber, which is an essential part of a healthy diet and helps to regulate blood sugar, increase your feeling of fullness, and regulate your digestive system.

Protein is another important part of a balanced meal and is found in lean meat, poultry, seafood, nuts, seeds, and some cheese. It can also keep you feeling full and help you build muscle mass.

Avoid sweetened beverages, baked goods, saturated fats (such as full-fat meat, full-fat dairy, butter, mayonnaise, fried foods, and chips), and excessive alcohol consumption. These things are high in calories without much nutritional benefit in exchange. 

Exercise

How much you move your body is another essential factor in maintaining a healthy lifestyle. Exercise prevents heart disease, hypertension, and obesity.

You don't have to be a bodybuilder or professional athlete to get sufficient exercise. Most adults should aim for 30 minutes of moderate-intensity aerobic exercise five days a week. Walking is the simplest and most accessible form of aerobic activity. To estimate an appropriate pace, you should walk at a speed where you could easily keep up a conversation but could not easily sing a song. Walk with a friend, coworker, or pet to keep you motivated and boost your emotional well-being. 

If you already incorporate aerobic exercise, try to work in some light strength training twice a week. Weight-bearing exercises such as walking or strength training can reduce your risk of osteoporosis, falls, or even hip fractures later in life.

Remember that you should always check with your doctor before starting a new exercise program if you have chronic health conditions.

Sleep

Sleep is a third factor in living a healthy lifestyle. Most adults need 6-8 hours of sleep per night. "Sleep hygiene" includes sleeping in a quiet, dark room at a comfortable temperature. Avoid phone and TV screens in the hour leading up to bedtime. Try not to do any vigorous exercise or mentally stimulating activities in the two hours before bed.

Drinking caffeine later in the day can prevent you from falling or staying asleep. Alcohol consumption before bed may help some people fall asleep, but the sleep that comes afterward is usually not restful or restorative and can be easily interrupted. Mental health issues like anxiety, depression, and PTSD can also get in the way of healthy sleep. Talk to your doctor or mental health professional if you deal with these serious conditions. 

Emotional and Spiritual Health

A final factor to consider in a healthy lifestyle is emotional and spiritual health. Set aside at least one day a week to meet or chat with friends, family, and loved ones. Get involved in your community by joining a club, faith-based organization, sports team, or volunteer group. You will meet similar people along the way and give back to your community at the same time. 

Talk to your primary care provider at your next appointment if you have questions about improving your diet, exercise patterns, sleep, and emotional health. 

Michaela A. McElveen, MD, Lexington Family Practice Otarre Pointe