If there is anything the last year taught us, it is that our health matters. Now more than ever, people are putting an emphasis on their physical, emotional, mental, and spiritual help. But change is hard, and many do not know where to begin. At Innova Primary Care, we believe in treating the entire person. Simply put, all of who you are matters at our practice. Each of us is a complex individual with unique needs. We know that implementing a healthy lifestyle can be difficult, but we are behind you every step of the way. Remember, all it takes is one step to get started. Let’s look at some ways to build your healthy living toolbox!

What Is Health?

The World Health Organization (WHO) defines health this way:

Health is a state of complete physical, mental and social well-being and not merely the absence of disease or infirmity.

Do you notice the word complete? Health is so much more than not being sick. An accurate definition of health includes multiple factors. When we speak of health, mental and emotional well-being must be taken into account. Health is not always about your body size.

Don’t Know Where To Start?

As we begin to emerge from our collective cocoons, many of us are committed to making healthy changes that will impact our health for now and years to come. Learning to make healthy choices increases longevity and makes living so much more enjoyable.

Before we get into specifics, let’s take a look at how to assess where you are. The National Institutes of Health recommends taking time to know your habits. What are the things you do, both positive and negative, regularly? Behavior changes occur when we are aware of who we are and what we do. Take an honest look at the choices that affect your health to gain insight into what you need to change.\

Don’t Underestimate The Power Of A Plan.

A plan ensures you have direction. When you have a plan in place, uncertainty can fall to the wayside because you know what you need to do. You know how to take the next step, and you are prepared for what is ahead.

Armed with a plan, you will have all you need to help you stay the course. Remember that change takes time, and you may find negative emotions rising to the surface as you begin to make different choices to better yourself. However, as you remain committed to your goals, you will start to see the small changes turn into significant triumphs. Take heart and celebrate the small victories! Remember what you are doing and why. The shifts you are making for the benefit of your health reach further than today. You are transforming your future with every decision you make today.

Mental And Emotional Health

Let’s talk about positive steps towards mental and emotional health.

Health is more than just physical well-being. To function at your best, you need to have a positive mental mindset as well. Here at Innova, we believe that mental health is just as important as physical health. So, what can you do to strengthen your mental muscle?

Positive self-talk

How you speak to yourself about yourself matters. One change you can implement TODAY is to begin to talk in favorable terms. Rather than “I hate the way I look.” You can say, “I embrace who I am and will do the work I need to do to see changes I desire.”

Practice Courage

Believe that anything is possible with time and effort. When we act with a courageous mindset, we propel ourselves towards action even if we do not feel it initially. Sometimes, all we have to do is decide to be brave and take the next step.

Think Differently

Re-frame your thinking and remember to stay calm amidst the changes you are making.

Stay Calm

Amid change, it is so easy to let your mind wander to dark places and what-ifs. By choosing to remain calm and stick to your plan of action, you can act with intention and not let yourself be overcome by feelings of failure or fear.

Seek Truth

So much of our distress comes from a fear of being who we really are. We stay quiet to keep the peace. Many of us avoid conflict because we are afraid of rejection. How often have you dimmed the light inside of you out of fear?

When you decide to choose a healthy lifestyle, you may experience some negativity from those around you who are used to your old behaviors. Lovingly remind those around you that you are making changes to better yourself, and do not let the opinion of others derail you from the life you desire to live.  

Talk it Out

Your mental health is vital to everything you do. It impacts relationships—mental health influences how you view yourself and the world around you.

Seeking help from a licensed mental health provider is a great way to keep your mental health in check in a safe environment. A therapist can help give you the tools you need to move forward and make lasting change. There is no shame in seeking help. When we are sick, we go to the doctor. The same is true for mental health challenges. You will not be able to accomplish some things on your own, and this is okay. Ask for help when you need it!

Physical Health

What can you do to improve your physical health?

We all know we need to eat better and incorporate movement into our lives, but what does this look like exactly? While there is no one size fits all diet or exercise program, there are general things we can all do to assist with developing a healthy lifestyle.

Stay Hydrated

Research from Waterlogic shows that approximately 75% of us are dehydrated! Everyone knows water is essential to life, yet so many of us remain in a dehydrated state. Lack of water can lead to fatigue, dizziness, headaches, muscle cramps, mood swings, lack of concentration, and more. Hunger is often mistaken for thirst as well.

Drinking enough water is one of the best things you can do on the road to a healthy lifestyle and something most of us can incorporate today.

A good rule of thumb is half your body weight in ounces per day.

While there is no hard and fast rule about the amount of water everyone needs, estimates show that the average adult male in a temperate climate needs bout 15.5 cups of water per day, and females need around 11.5 cups. Depending on your activity levels and environment, you may need more or less.

Sleep

Sleep is critical for healthy living. If you want to feel better, you have to sleep. Yes, sleep. Sleep is crucial to overall health, and if you are not getting enough of it, your body will suffer. Most adults need between 7-9 hours per night. Don’t skimp on rest.

Eat Whole Foods

Food in its most natural state will always serve you best. Foods that are minimally processed have more nutritional value and give you more bang for your buck.

Think Color

When it comes to your diet, think about the rainbow. Eat all the colors!

Reduce Processed Foods

We’ve been conditioned to believe that faster is better. But, when it comes to your food, taking the time to eat whole, unprocessed foods is best. This is not to say you cannot eat canned or frozen veggies. Sometimes, convenience and health align.

Move Your Body Daily For Optimal Healthy Living

Exercise

Movement is crucial when it comes to a healthy lifestyle. Exercise not only assist your cardiovascular system; it also helps with bone density and mental health. The American Heart Association recommends 150 minutes of moderate aerobic activity per week or 75 minutes of vigorous exercise. You also need to include resistance training at least twice a week.

If these recommendations feel overwhelming, you can always consult your physician and ask for ways to get started.

Healthy Living Begins With Small Changes

We know you may feel overwhelmed after reading this post, but take heart; you are not alone. Innova Primary Care is here to help you feel and look your best. We want our patients to thrive! Remember, the first step to a healthy lifestyle is simply starting. You won’t get it perfect, and this is okay. Progress trumps perfection every single time. Contact our office today for a consultation. Let’s get you on the road to the healthiest version of you possible.