As someone who once had numerous health issues in the past, I've learned the hard way to value and protect my health. I've always had pretty good habits but knew that there was more I could do so I took measures to actively invest in my health. Prioritizing my wellbeing not only enhances my quality of life, it also also offers substantial financial benefits by significantly reducing long-term medical costs. The key lies in adopting habits that promote health and prevent disease and illness. Here's what I do.
1 . I Prioritize Nutrition
A balanced diet is the cornerstone of good health and I happen to have a metabolic syndrome so I have to be mindful of what I eat. This means careful meal planning and avoiding certain foods that can create issues. It's easier since I rarely eat out anymore and it's not as restrictive as it sounds as I can enjoy a variety of vegetables, fruits, lean proteins, whole grains and healthy fats. Choosing whole foods over fast and processed foods and preparing my own meals lets me focus on nutrition and feeding my body and mind. I actually pretty much eat the same lunch which is baked salmon with roasted vegetables most days when my husband isn't working from home. I enjoy it and it's so easy. Eating right also makes me feel and look better which is a great incentive. I stick to this all year round so I never have to feel bad about what I put in my body. My husband is fully on board and he has seen the benefits as well. If you adopt healthy eating as a routine and make it your norm, it's really not hard at all. Keep in mind that whatever you eat manifests itself in how you look and feel. I genuinely would choose a plate of roasted broccoli over a donut any day because of it the way it benefits me. Roasted broccoli is a beauty food that seriously delicious if you know how to prepare it. And your body does not miss junk food if you don't have it. I also practice 16:8 intermittent fasting a few times a week because eating twice because it helps to balance blood sugar and reduce inflammation and disease risk. It should be noted that eating healthy should be the norm for people rather than the exception.
A balanced diet is the cornerstone of good health and I happen to have a metabolic syndrome so I have to be mindful of what I eat. This means careful meal planning and avoiding certain foods that can create issues. It's easier since I rarely eat out anymore and it's not as restrictive as it sounds as I can enjoy a variety of vegetables, fruits, lean proteins, whole grains and healthy fats. Choosing whole foods over fast and processed foods and preparing my own meals lets me focus on nutrition and feeding my body and mind. I actually pretty much eat the same lunch which is baked salmon with roasted vegetables most days when my husband isn't working from home. I enjoy it and it's so easy. Eating right also makes me feel and look better which is a great incentive. I stick to this all year round so I never have to feel bad about what I put in my body. My husband is fully on board and he has seen the benefits as well. If you adopt healthy eating as a routine and make it your norm, it's really not hard at all. Keep in mind that whatever you eat manifests itself in how you look and feel. I genuinely would choose a plate of roasted broccoli over a donut any day because of it the way it benefits me. Roasted broccoli is a beauty food that seriously delicious if you know how to prepare it. And your body does not miss junk food if you don't have it. I also practice 16:8 intermittent fasting a few times a week because eating twice because it helps to balance blood sugar and reduce inflammation and disease risk. It should be noted that eating healthy should be the norm for people rather than the exception.
2. I Avoid Processed Sugar And Alcohol
My husband and I have never really drank alcohol because we just don't enjoy it any way so it's not like we had to give it up. With the recent news about the cancer risks of even moderate alcohol consumption, we feel like our choice has been validated. You’re probably aware that too much sugar has also been linked to health problems. It's been about 20 years since I gave up processed sugar and honestly I believe it's one of the best things I've ever done for my body and skin and I lowkey call it my best anti-aging secret which is why I would never be jealous of anyone eating a bunch of sweets because it will show up on their face. I wrote about how sugar ages your skin and it's not just added sugars you have to watch out for as refined carbohydrates, processed foods and meats, excess alcohol and deep fried foods also trigger the glycation process which causes inflammation and breaks down collagen. I'm not telling anyone to give up sugar entirely but being mindful of how much sugar you consume and even cutting down a little can have massive health benefits. American adults eat an estimated 77 g (over 18 tsp) of sugar per day, which is well over the recommended limits. Sugar is everywhere and there are so many hidden sugars lurking in some surprising places. For example, a tablespoon of ketchup has 4 grams of sugar. While this may not seem like a lot but when you consider how much ketchup people consume, it adds up quickly. And you’d be shocked if you knew how much sugar some commercially sweetened drinks contain. There was an eye opening study about how sugar can be as addictive as cocaine and if you look at it that way, you might gain better insight on why you can't give it up. My advice is to start slow. You won't even miss it after awhile.
3. I Reduce My Toxic Load
Toxic load is the chemical burden we are exposed to on a daily basis. There are hundreds of toxins in the air we breathe and the products we use. Many of these toxins have inflammatory and damaging effects to the endocrine system and the brain. They can also wreak havoc on hormones and affect reproductive health. Decreasing your toxic load can manifest in an increase in immune function and the restore the liver's ability to detox the body effectively. Eliminating exposure completely is unavoidable but it is possible to reduce it. This starts with a clean diet and being mindful of the dirty dozen which can be mitigated by buying organic when possible and thoroughly cleaning your produce. I also steer clear of processed food which can contain all kinds of chemicals and additives. We use air purifiers to maintain clean air at home and water filters for our water. We also boil our water. I don't burn candles anynmore and warm them instead to improve air quality at home. I try to be mindful of the ingredients in our cleaning and personal care products to avoid harmful substances. And I've been phasing out plastic in favor of glass and steel for kitchen utensils, food storage and other household items. We wear masks outdoors and on public transportation to avoid breathing in airborne viruses and toxic pollutants. The NYC subway is filled with dangerously high levels of pollution particles that are neurotoxic and can cause all sorts of health conditions. I also don't want to breathe in harmful wildfire smoke which has become a recurrent issue in the area as exposure can lead to respiratory and cardiovascular issues
4. I Exercise Regularly
I was more casual about exercise in the past but I have never regretted becoming serious about fitness and incorporating exercise into my daily routine. I started off slow and kept adding on. I'm currently on a 4-2-1 routine which incorporates 4 days of strength training, 2 days of cardio, and 1 day of mobility because I'm actively trying to build strength and increase muscle mass. I'm focusing on muscle mass because it can enhance functional fitness, boost metabolism, promote bone health and slow down the aging process. I don't treat exercise as a chore and it has become an activity I've come to genuinely enjoy. Aside from the aesthetic benefits, I like being physically fit and strong. It has eliminated my issues with chronic pain and has definitely helped me recover much quicker even when I do get injured. And the mental benefits are just as good. Exercise increases endorphins to improve my mood, lessen stress and distract from negative thoughts and emotions. If there was anything I wished I had started sooner, it would be regular exercise. It's has so many positive benefits and is a key to reducing stress and the risk of chronic diseases. I will say that everyone should choose an activity that they enjoy so they can maintain it.
5. I Prioritize Sleep
I absolutely believe in the restorative power of sleep for general wellbeing, long-term health and a stronger immune system A lack of sleep has been shown to lead to mental instability, weight gain and even premature aging. That's why I make sure to make sleep a priority and aim for 7-9 hours every night. I'm a big believer in good sleep habits which starts with establishing a regular sleep schedule by going to bed and waking up at the same time every day, even on weekends. Make your bedroom a sanctuary for sleep. Keep it cool, dark, and quiet. Invest in a comfortable mattress and pillows to ensure a good night’s rest.
6. I Take Care Of My Mental Health
I'm a big practitioner of JOMO (joy of missing out) because it allows me to focus on doing what truly makes me happy. This means being selective with what I choose to do without worrying about what others are doing or thinking. I also believe that offline is the new luxury and spend less time online. Unplugging and spending regular time away from screens can boost mental and emotional health, improve sleep, and fend off the physical side effects of constant digital immersion, such as dry eyes and spinal misalignment from hunching over phones and computers. It also allows people to be more present in their own lives. By the same token, I also don't want to be someone with no social consciousness of current world issues. The world is a scary place right now and knowing I am doing what I can to prepare myself for a possible societal collapse does go a long way to giving me peace of mind.
7. I Practice Preventive Care
While I'm no fan of going to the doctor, I do believe in getting regular check-ups and preventative screenings. Early detection of health issues can lead to more effective treatment and better outcomes. The point pf preventative care is to catch small issues and address them before they become major issues. I also try to stay up-to-date with relevant vaccinations to protect myself, keeping in mind that no vaccine is 100% effective. They just statistically decrease your chances of contracting an illness and lessen symptoms and severity if you do get it. I also brush, floss and make sure I don't skip my dental visits either.
8. I Take Measures To Avoid Getting Sick
I caught a cold for the first time in many years earlier this month and even though it was minor and short lived, it reminded me of how annoying it is to get sick and I would just rather opt out if I can. I do attribute my quick recovery to all of the above health practices by the way. There are definitely preventative measures we can take to avoid getting sick. If I had known before COVID, how effective masks are at preventing illness, it's a practice that my husband would have adopted a long time ago. With a quademic of flu, COVID, RSV and norovirus currently circulating along with bird flu looming, we are taking necessary protective measures that start with always wearing a mask and avoiding crowded areas and events. Public health fell by the wayside during the Biden administration and we now have a fully fascist government that is more interested in harming than helping people so it's more important than ever to stay well. Getting sick can cost money and time, not to mention the suffering. That's why prevention makes so much sense.And COVID really isn’t as harmless as the government has led people to believe. Just ask the millions of people suffering from long COVID or those who now have cancer, cardiac disease, neurological decline and countless other strange medical conditions following infections.
I look at investing in my health as a commitment to a better future. My body has definitely become stronger and more resilient, my immune system is better, my mind is clearer and I have energy which is a such a good feeling. I'm also always being told how young I look and I attribute that to all these actions. Doing this gives me a sense of empowerment and control of my life when there is so much out there beyond my control. These proactive measures help to optimize my well-being so that I can age better and enjoy a higher quality of life and greater financial security. All it really takes is commitment, consistency and discipline and the reward is so worth it. Remember, small changes can lead to significant improvements over time and they are easier to stick to if you make them habits. Start today and reap the benefits for years to come. Investing in your health is one of the best things you can do for yourself. Good health is wealth!
What are your thoughts? Is this something you do? Any tips?
7 comments
I resonate with this post as you know. Eliminating sugar has boosted my physical and mental health. Love you friend.
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A very clever post, especially well argued.That's exactly what it is, an important topic.
You're absolutely right. Investing in our health is the best investment.
There are so many things we cannot control, like the environment we live in, our stress levels and our exposure to certain harmful things. However, there are always things we can control and the benefits of healthy choices do add up. We can control or try to control what we eat, how we prepare our food, how much sleep we get and how often we work out. There are some situations when we can't control sleep, such as suffering from insomnia, but even then there are things we can do- avoid scrolling, stay offline, practice creative hobbies and mindful activities. Opting for a healthier lifestyle is possible for everyone. While some details can vary from person to person, we all know what a healthy lifestyle entails. We can always make changes and compromises along the way, but some things just work.
I loved reading about how you invest in your health. I think you're definitely on the right track!
Yes to all this!! I've reduced sugar in my diet and I can see a difference in my mood etc. I definitely prioritize my mental health and sleep habits.
Excellent tips. Sleep is the one thing I struggle most with, not for lack of trying.
What a great post, chingu! A great reminder especially for the New Year. Admittedly, even though I'm good in some (getting regular exercise), I'm horrible at most of the stuff especially the sugar consumption and not getting enough sleep:( This reminds me to tell my doctor my next visit about this problem.
Here's to a better health for the future. XOXO
I really like this post because the highlight of this post is basically what I'm focused on regarding my health. Stressed worked me out last year, so I made a decision to make changes this new year.
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