Take Care of Yourself: 7 Tips for a Joyous Life!

Most of us assume that aging equals a steep decline in health, but that doesn’t have to be the case. Your behavior has more of an impact on your well-being than the actual aging process. The following tips will enhance your ability to enjoy the pleasures of a long life!

Tip #1: Get enough sleep!  In a society that promotes the rat race, sleep is de-valued. Many people still brag about how little sleep they need.  But their lack of concentration, increased stress, moodiness, weight gain and increased risk of injuries, diabetes and heart disease prove how wrong they are. To function properly, we all need 7 – 9 hours of sleep per day.

Tip #2: Meditate at least 15 minutes each day!  Clearing your mind is a powerful way to connect with yourself! You don’t need a mantra (but if you want one, go for it!).  Just sit quietly and focus on your breathing. It’s not easy–stray thoughts will break through at first. But as you practice, it will become effortless.  Over time, you’ll feel calmer and you’ll notice that your mind is sharper.

Tip #3: Bond with nature!  Walk in the park, tend your garden, watch the sunset through a window. Studies show exposure to nature can erase stress and mental fatigue, speed recovery from illness and improve overall health.

Tip #4: Engage in Thoughtful Eating: Nosh on at least 5 servings of fruits and vegetables, along with some healthy fats, daily! Fruits and veggies provide essential nutrients and antioxidants. But how do we choose the right ones to make each meal as nourishing as possible? Make your plate look like a rainbow!  Nutrients give our veggies and fruits their different colors. If you select a variety of hues, you’re well on your way!

Which foods contain healthy fats? Walnuts, sunflower seeds, pumpkin seeds, salmon, shrimp, extra-virgin olive oil, coconut oil are some examples. The fats in these foods help elevate healthy cholesterol in your body and lower bad cholesterol. And they are good for your brain.

 Tip #5: Watch your salt!  Our bodies need it and a lot of us love the taste. But most of us are getting too much of a good thing. Daily sodium intake guidelines range from the American Heart Association’s less than 1500 milligrams (mg) to the U.S. Food and Drug Administration’s less than 2300 mg. Americans average 3400 mg per day.  Eating too much salt can lead to high blood pressure–which increases your risk for heart attack, stroke and heart failure.

Studies show that 75% of our daily sodium consumption comes from eating processed foods and dining at restaurants. What to do? Read food labels! When available, look up the sodium content of meals on restaurant websites! Note how many rolls, potato chips, cold cuts, etc. you usually eat. Then reduce what you eat to stay within the guidelines or eat lower-sodium alternatives (low-salt still adds up, so don’t eat too much).

Tip #6: Exercise your body and your mind! We were born to move! First, see your doctor and get a thorough check-up before you begin exercising. If you find any previously unknown concerns, you can customize any fitness plan to improve your health. Find activities you like! Cross-training uses different muscles in a variety of ways to prevent over-use injuries–and it keeps you from getting bored. Don’t forget stretching and incorporating days of rest so that your muscles can recover.

Create a bucket list of things you want to learn–and do them! When you discover or master new things, your brain stays nimble and strong.

Tip #7:  Share your ultimate gift with the world: You!  You are special. Share your time and your talents by volunteering for a global cause, providing food for shut-ins in your town or reading fairytales to your 3 year-old niece. Whatever you give, you’ll get back tenfold!