Health is wealth, and there is no denying that a healthy lifestyle is foundational for a long, fulfilling life. Whether it’s to boost energy levels, prevent chronic diseases, or simply feel better each day, maximizing your health comes with numerous benefits! In this blog post, we’ll take a look at 10 ways to do exactly that, encouraging you to make positive changes to your day-to-day life.

1. Eat a balanced diet
   Harvard University’s School of Public Health recommends a conscious balance of every meal being 50% fruits and vegetables, 25% lean proteins, 25% whole grains, and healthy fats in moderation. Limit processed foods, sugary drinks, and excessive amounts of salt and saturated fats. Eating well provides your body with essential nutrients, supports weight management, and studies have even shown it reduces the risk of chronic illnesses.
   
   Tip: If you find it difficult adjusting to a 100% balanced diet, start out with making 2/3 of your daily meals balanced and work your way to all 3!
2. Stay hydrated
   Water is essential for nearly every bodily function. After all, humans are made up of 60% water! Make a habit of drinking plenty of water throughout the day to stay hydrated. Penn Medicine suggests drinking ½-1 ounce of water for every pound that you weigh; for example, if you weigh 150 pounds., you need between 75 and 150 ounces of water every day. Proper hydration supports digestion, circulation, and overall well-being.
   
   Tip: There are water bottles on the market that have times on the side so that you can pace yourself throughout the day to make sure you’re achieving your daily water intake!
3. Prioritize physical activity
   Aim for at least 150 minutes (about 2.5 hours) of moderate-intensity aerobic activity or 75 minutes of vigorous-intensity exercise each week. Incorporate strength training exercises at least two days a week to build muscle and boost metabolism. Exercise improves cardiovascular health, reduces stress, and promotes mental clarity.
   
   Tip: If you can’t make it to the gym at the same time every week, try at-home workouts! YouTube is a great resource with thousands of free workout videos so you can find what kind of workout works for you!

   Tip: Are you having a busy day with no time to hit the gym? Parking farther from your destination or using the stairs at your office or hotel are simple ways to get in more steps!

4. Stay up to date with health screenings
   Staying up to date on health screenings is a vital aspect of maintaining overall well-being. Regular screenings can detect diseases and other health problems at their earliest stages, allowing for timely intervention and treatment. Depending on your age, sex, and prior medical history, you may need to be tested for things like diabetes, high blood pressure, osteoporosis, and certain types of cancer. Talk with your primary care physician to find out which screenings are appropriate for you.
5. Get a good night’s sleep
   Aim for 7-9 hours of restful sleep per night. A consistent sleep schedule and a comfortable sleep environment can make a significant difference in the quality of your rest. Prioritize sleep to support immune function and cognitive performance, as well as overall emotional well-being.
   
   Tip: Going to bed around the same time every night will help adjust your body’s circadian rhythm, making it progressively easier to fall asleep!

   Tip: Avoid digital screens at least 30 minutes before bedtime. The blue light wavelengths disrupt your body’s natural production of the sleep hormone melatonin.

6. Manage stress
   Constant stress can take a toll on your health. Practice stress management techniques, such as meditation, yoga, deep breathing exercises, or mindfulness, to reduce stress levels. Setting aside time for hobbies, relaxation, and spending time in nature also helps.
   
   Tip: Not only does taking breaks at work increase productivity, but it also helps to decrease stress levels! For every 50 minutes you’re working, take a 10-minute break. This well help to regroup your mind and prevent burnout.
7. Protect your skin
   Sunscreen is so important for health and longevity. Skin cancer (both non-melanoma and melanoma categories) is the #1 most common type of cancer. To lower your risk for skin cancer, make sure you are applying sunscreen 15-30 minutes before being in the sun and re-applying every two hours. Check out our blog on the importance of SPF here for more information.
   
   Tip: Make sure to use a broad-spectrum SPF 15 or higher sunscreen, as they will offer your skin the most protection.
8. Stay socially connected
   Strong social connections can do wonders for mental and emotional health. Maintain your relationships with friends and family, and seek support when needed (CDC’s Mental Health Resources). Staying social can reduce feelings of loneliness and depression while also providing a community around you.
   
   Tip: Having trouble with social skills? Giving compliments and asking open-ended questions is a great way to get a conversation going!
9. Practice good hygiene
   Personal hygiene is one of the most important factors in preventative care. Washing hands regularly and maintaining oral hygiene all play a huge part in making sure that you minimize the risk of getting sick. Studies have shown a link between bad oral health and heart disease, so maintaining oral hygiene can also prevent other issues in the body. Additionally, staying up to date with vaccinations recommended by your healthcare professionals will help protect against various diseases.
10. Check your posture
    It can be such an easy thing to forget about, but occasionally checking your posture when at your desk or on your phone will go a long way in avoiding back pain. Straighten your back, tuck in your stomach, and put your plan feet on the floor with your legs uncrossed.
    
    Tip: Invest in an ergonomic chair and/or take regular breaks throughout the day to do some stretching exercises. Your back will thank you!

Maximizing your health is a continuous journey that requires dedication and commitment. By adopting these 10 principles into your daily life, you can make huge strides toward achieving optimal health. Small, maintainable changes can lead to significant improvements in your overall well-being. Prioritize your health today, and you’ll enjoy the rewards for years to come. Your future self will thank you for it!