Being healthy does not have to be overly difficult or expensive. It is about slowly changing your habits and lifestyle in a sustainable and practical manner. Here are 5 free ways to dramatically improve your health.
1. SLEEP 7-9 HOURS EVERY NIGHT
Sleep is another easy step that most people do not take seriously, yet the benefits are staggering. Sleeping 8-9 hours is crucial for recovery and a smooth rehab.
Couple tips to help you get quality sleep:
Go to bed and wake up at consistent times (even the weekend)
Make it a priority
Don't look at screens for 1-2 hours before bed
30 min before bed read a book
Keep the room pitch black
Turn your phone on airplane mode an hour before bed
Don't get on social media an hour before bed
Keep the room cool 68 degrees is good
Wear blue light blockers (if they are cheap/not red lens they probably don't work)
Get red light - brand matters so much here. Gembared has low cost options with low flicker and low EMF unlike bigger companies like Joov. https://gembared.com/discount/BCP10 Code BCP10 for 10% off!
2. TAKE A WALK
Committing to at-least 30 minutes of walking a day can make a big impact on your health. It doesn't have to be all at once if you are super busy. You could always commit to 3 x 10 min after breakfast, lunch and dinner if that works better for you. This is huge for mobility, cardiovascular health, mental health, and just being a human. Bonus points for being outside in nature.
3. GET SUNLIGHT
Get outside in the sun for 10-30 min in the mornings. Even if it is cloudy out or gloomy get outside and get the sun on your skin. I would prioritize morning sun and if you could get another 10-30 minutes in in the afternoon/evening that is bonus. Again, walks are a great time to get some sun. If you are able to go for a walk outside on your lunch break try to expose as much skin as possible (don't get arrested).
4. EAT MORE PROTEIN - not really that free
Without fail, people are shocked by the amount of protein they should be consuming. We recommend 30-40 g of protein PER MEAL. Not only is this essential for active individuals to build muscle and recover but as we age protein consumption is crucial for preventing muscle wasting. Grabbing a protein shake is a easy way to get your protein needs if you are struggling to get them each meal.
5. UNPLUG
We are a pleasure seeking society. Social media is so addictive because it lights up our brain, secretes a ton of dopamine, and feels good. Take time throughout the week to unplug from social media, music, people, etc. Workout without music, read a book, go for a walk by yourself, sit on the porch and watch a sunset are all good examples. Take a second to stop, breathe and just sit in silence with no distractions and no pleasure.
There you have it folks, 5 FREE things you can do to dramatically improve your health and life. Only works if you do it! Till next time!