Living longer, healthier, and happier are universal desires. In theory, they sound like great aspirations, but in real life, it can be hard to take the steps to achieve these goals (or even know what they are!).
To some, the term “lifestyle changes” could sound daunting or overwhelming. When we think of a lifestyle change, our minds might jump to dramatic conclusions like, “I have to become vegan or run five miles a day!” which isn’t realistic for most people. A life shift doesn’t mean it needs to be drastic. Even small lifestyle changes, like drinking more water, going to bed earlier, or eating healthier can have a BIG impact on your health and happiness.
How to: Drink More Water, Get More Sleep, and Eat Healthier
Image source: JUICING-FOR-HEALTH.COM
Drink More Water
- According to studies, it is recommended to drink half of your body weight in ounces of water per day. For example, if you weigh 200lbs you’ll want to drink 100oz of water (or 13 cups) each day.
Here are some tips:
Set a “drink water” reminder or alarm on your phone and drink a cup each time your alarm goes off.
- Drink a glass of water with each of your daily routines. For example, drink one glass before each meal, (that’s three cups right there), drink a glass before you brush your teeth (there’s two more), a glass when you wake up in the morning and one more before going to bed at night. Following this routine, would bring you to seven cups of water a day. That’s a great start!
- Add Clear Theory to your water for better taste, essential electrolytes, and Zinc. If water tastes better, contains more electrolytes and nutrients, it will be easier to drink as much as you need. Woohoo!
Get More Sleep
- According to the National Sleep Foundation, adults should get 7-9 hours of sleep per night, while babies, children, and teens need more sleep (ranging from 8-17 hours, depending on age). People over age 65 need a bit less sleep, 7-8 hours per night.
Here are some tips:
- Go to sleep and wake up at the same time everyday (yes, even on the weekends.) Brutal, we know!
- Don’t drink caffeine late in the afternoon.
- Get regular exercise (ideally several hours before bedtime).
- Start a bedtime routine that will help you relax (like reading, listening to calming music, or an audio book).
- Avoid blue lights like screens (computer, phone, and TV one hour before bed).
- Studies show that a healthier diet can reduce the chances of chronic disease and can improve your overall health and wellness. But what does that look like and how can you achieve it?
Here are some tips:
- Eat more whole foods. Whole foods are non-processed foods that remain in their natural state. Such as, fruits, vegetables, nuts, legumes, meat, fish, and eggs.
- Eat less processed foods and simple carbs. Simple carbs are typically foods with refined sugar or highly refined grains like white flour and white rice. Simple carbs are typically found in foods like baked goods, cookies, cakes, muffins, sugary cereals, soda, and candy.
- Replace simple carbs with whole foods, whole grains, or brown rice. You could even try replacing white rice with cauliflower rice using this recipe by Minimalist Baker.
- Eat slowly. Even if you’re not ready to change your diet, you can modulate your food intake and improve your digestion by chewing your food more thoroughly and slowing down.
- Go plant based. You don’t have to cut out meat altogether. Instead, try and replace some of your meat meals with alternative options like veggie burgers, fresh salads, or protein-packed quinoa and beans. Check out this recipe from All Recipes.
- Learn more. Read up on the benefits of plant based diets by Harvard Health Publishing.
Living a longer, healthier, and happier life isn’t rocket science, nor is it achieved by winning the lottery (well, maybe!). Instead, longevity and health can come from simple lifestyle changes like getting good sleep, eating more nutritious foods, and staying well hydrated. Clear Theory is here to support you!