Get some sleep
Per the National Sleep Foundation, most adults need between seven and nine hours of sleep per night. Yet, on average, adults routinely get less than six hours. I’m sure you have heard co-workers brag about how they can survive on four to five hours of sleep per night. However, research has shown the opposite to be true. With minimal sleep, memory recall is poor and response time is generally slower. So tip #1, go to bed!
Turn off television
Believe it, or not, eating while watching television will cause you to eat more! Mindless TV makes you unaware of how many potato chips you have eaten and commercials are filled with unhealthy foods, which trigger your cravings. Let’s return to the good, old-fashioned days where everyone ate at the dinner table together and discussed their day. So tip # 2, ditch the TV while eating!
Try meditation before bed
I get it: society is fast-paced and wired for 24-hour activity. Just because we have the capability to work 24 hours doesn’t mean that we should. Daily stressors from work, family and finances can take a huge toll on your body. Daily decompression is vital. Try sitting on the floor before bed and take some deep cleansing breaths. With each exhalation, rid yourself of that stress. Try it! It works! So tip #3, instead of checking Facebook and Instagram before bed, meditate!
Fill the fridge with the good stuff
To reduce the temptation of high calorie, low nutritional value food, keep healthy alternatives on hand. Load the refrigerator with all varieties of fruits and vegetables. Utilize the local markets to reduce costs. If you are worried about fresh produce spoiling, freeze some of it to eat later. Frozen grapes and strawberries make a great snack! So tip #4, limit the amount of processed foods in your home!
Eat more often
Skipping meals is not the answer to weight loss. In fact, eating only one meal a day may cause a delayed insulin response, which in turn increases your risk of diabetes. Eating smaller, more frequent meals will actually increase your metabolism and aid in weight loss. So tip #5, eat three meals per day with healthy snacks in between.
Snack before shopping or dining out
Buying groceries when hungry is the biggest mistake you can make. When hungry, most people tend to impulse shop. Being full however, reduces the urge to buy junk food. Tip #6, never dine out or shop for groceries on an empty stomach.
Increase fiber
Every adult needs 25 grams of fiber daily. Fruits, vegetables, and legumes are all high in fiber and should be the bulk of a daily diet. Fiber helps regulate the GI tract and reduces the likelihood of colon cancer. Tip #7, eat the recommended allowances of fiber daily.
The path to wellness is not easy, but can be accomplished with dedication and perseverance. Each of us is fearfully and wonderfully made, but we cannot take our wellness for granted. Each day, month and year in our lives brings about a new set of circumstances, but we are all overcomers. We must now carry this torch of knowledge to the next generation.
Your family doctor,
Denise Hooks-Anderson, M.D.
Assistant Professor
SLUCare Family Medicine
yourhealthmatters@stlamerican.com
