5 EASY LIFESTYLE HABITS

FOR A HEALTHIER AND HAPPIER YOU

December 21, 2021

Bonnie Errin

As we now manage our lives on a day-to-day basis, each day anew on the Coronavirus roller coaster, it has become more important than ever to take the steps necessary to maintain our health. According to many studies, there are five key lifestyle habits that slow down the aging process and provide the quality of life we all want as we get older. Just five simple habits that will improve your cognitive ability, make you more productive, and lead to a healthier and happier “You”. No matter what your age, it is never too soon – or too late, to develop these five lifestyle habits.

Lifestyle Habit #1: Exercise, Then Exercise, and Finally, Exercise Some More

Exercise is good for your body and your brain. According to Dr. Sanjay Gupta, “Using sugar to fuel your muscles instead of sitting idle in your blood helps prevent dramatic glucose and insulin fluctuations … that increase the risk for dementia. Exercise also helps lower inflammation, and that is critical in preventing dementia.” Harvard Medical School states, “Exercise helps prevent heart disease and type 2 diabetes; lowers the risk for high blood pressure, colon cancer, and breast cancer; and helps relieve insomnia, anxiety, and depression.” Mayo Clinic adds, a combination of aerobic activity and strength training is needed on a weekly basis.

It is no secret the pandemic has made it more difficult to exercise. People are still concerned about going to the gym and stressed with managing so many life changes. And we are always wondering when the next variant is going to hit. I have to exercise to manage my stress so I turned my family room into a makeshift gym. I have managed to collect an assortment of weights, bands, and other equipment for regular workouts. Early in the pandemic I discovered Gymra, which has over 50 workout programs and is free on Roku and YouTube: https://rb.gy/3svced. In some ways exercising at home is more convenient than the gym because I can exercise whenever I want. On the other hand, I miss my gym buddies and the energy I get from a class setting. But it isn’t the exercise method that matters most. That is different for everyone. What matters is getting off the couch and moving. It will make a better You for your family, your friends, and yourself.

Lifestyle Habit #2: Eat Healthy

As the saying goes, you are what you eat. To be healthy, you need to eat healthy. There are two diets that are considered the best for overall health. The first is the Mediterranean diet which most people are familiar with. A similar diet but a little easier to follow is the “MIND” diet, short for Mediterranean-DASH Intervention for Neurodegenerative Delay. This diet focuses on natural plant-based foods and limits red meat, saturated fat, and sweets. You can learn more about the MIND diet on the Mayo Clinic website here: https://rb.gy/dxgbae.

To make the transition to eating healthy, keep healthy foods around for snacking. This can be foods like fruit or nuts where you get the same “sweet” or “crunchy” sensation from sugary and crunchy processed foods. My favorite food in the morning is a smoothie made with oats, unsweetened almond milk, banana, peanut butter (no added sugar), and Hershey’s Cocoa Special Dark 100% Cacao: https://rb.gy/jwplf5. It’s quick, filling, and a great start to the day.

Lifestyle Habit #3: Sleep

Who would ever think sleeping would be a difficult lifestyle habit to develop? Yet according to the Centers for Disease Control and Prevention (CDC – our new friend), more than 35 percent of Americans get less than seven hours of sleep per night – and 1 in 20 has fallen asleep at the wheel in the past month. Between sleep deprivation and texting, it is no wonder there are so many automobile accidents.

A sufficient amount of sleep is necessary for many reasons. Not only does sleep increase concentration and productivity, but it also lowers the risk for weight gain, reduces the risk of heart disease, helps prevent depression, and provides a strong immune system. The average adults needs seven plus hours of sleep a night. So, turn off your phone and get your beauty sleep.

Lifestyle Habit #4: Cut the Added Sugar

According to Harvard Medical School, problems occur when you consume too much added sugar – that is, sugar that food manufacturers add to products to increase flavor or extend shelf life. The top sources are soft drinks, fruit drinks, flavored yogurts, cereals, cookies, cakes, candy, and most processed foods. Consuming too much added sugar can raise blood pressure and increase chronic inflammation, both of which lead to heart disease. Excess consumption of sugar, especially in sugary beverages, also contributes to weight gain by tricking your body into turning off its appetite-control system because liquid calories are not as satisfying as calories from solid foods. This is why it is easier for people to add more calories to their regular diet when consuming sugary beverages.

Get into the habit of reading food labels to determine the amount of added sugar. It is a separate line item on the Nutrition Facts Label. Follow “Lifestyle Habit #2” and added sugar won’t be an issue.

Lifestyle Habit #5: Get Social

Wow, being social has become a serious problem with the pandemic. According to the Cleveland Clinic, “If you’re feeling like your social skills have gotten a little rusty during the COVID-19 pandemic, you’re not alone. As social distancing restrictions loosen and more people become fully vaccinated, social anxiety is increasingly common — and totally normal.”

Humans are social animals and need social interaction for a variety of reasons. Harvard Medical School explains, “Social interaction can have profound effects on your health and longevity. In fact, there’s evidence that strong social connections may be as important as physical activity and a healthy diet. Research shows that people with strong social ties are less likely to experience cognitive declines than those who are alone. By contrast, depression, which often goes hand in hand with loneliness, correlates to faster cognitive decline. In addition, having a strong network of people who support and care for you can help lower your stress levels.”

So how can you be social during a pandemic? It’s not easy. Personally, I am active with several different Meetup groups: https://rb.gy/uwg9zl. It is a great way to meet people with shared interests. There are many events online which provides at least some interaction. More events are now on ground.

A Healthier and Happier You

We are all a bit scarred having to deal with the pandemic and its aftershock for so long. But it’s time to take action and do what is necessary for a healthier and happier You. I promise if you focus on even just one of these habits, you will notice a change in your outlook on life and how you feel overall. Please, feel free to share any comments you have on how a lifestyle change has improved your life. Success stories provide encouragement for us all.