5 Ways to Be HealthierMay 09, 2021
Here are five ways for how you can live healthier now. Note: I am not a doctor, I'm not a nutritionist. In fact, I'm not in the medical field. These are things I've learned from reading, from guests on my podcast, and just educating myself. These are not the only five ways for how you can be more healthy.
Number one: sleep.
Neuroscience has proven that we need 7 to 9 hours of sleep, every single night. Your body craves consistency. I've been talking about this for years, and I will continue to talk about it because it is that important. You need 7 to 9 hours of sleep, not once in a while but every single night.
Most people go to bed at a reasonable hour, Sunday to Thursday, and they get up at a reasonable hour, Monday through Friday. Fridays and Sundays are wildcard days. You have to be consistent. Your body loves consistency.
Don't believe me. Go pick up Dr. Matthew Walker's book, Why We Sleep: Unlocking the Power of Sleep and Dreams (affiliate link). The book has massive amounts of research in there talking about the importance of 7 to 9 hours of sleep every single night. I do this and it makes a world of difference.
Number two: drink half your weight in ounces of water every day.
One of my podcast guests sent me a Contigo Water Bottle (affiliate link), which I love. It's always near me. Why? Water is important. You need to continuously hydrate. I will occasionally have a Diet Chemical, I mean Diet Coke. If you have it occasionally, it's fine. But if you drink it for breakfast, lunch, and dinner as well as the rest of your day, that's not a good thing.
Your body craves water. Your brain is made up of 75% water. Your blood? 90%. Your body loves water so give it what it craves. Find water you love that you'll drink and drink a lot of it.
Something I learned from one of my podcast guests is to drink your water at room temperature. If you just got back from a run or big bike ride, maybe cold water if it's hot outside to cool your body down. When you drink cold water, it's a shock to your system. Believe it or not, you think cold water is better for you but when you drink cold water, the first thing your body does is warm it up. It really affects your spleen, liver, and kidneys. So drink your water, half your weight in ounces of water every day, and drink it ambient temperature.
Number three: grounding.
I don't mean grounding your kids. I mean going outside in your bare feet for as long as you can. As we get into the summer months, it's a lot easier to do that. For a full explanation of grounding, watch The Earthing Movie: The Remarkable Science of Grounding (full documentary) on YouTube (free).
I like to do a double dose with my fourth tip: get direct sunlight.
What I do, as an entrepreneur who works from home, is I go outside a couple of times a day in my bare feet, in my sleeveless shirt, in my shorts, and I read in the full sun while grounding, Go outside in your bare feet and in the sun.
If it's not sunny, you can still get do this (did you know that?). the vitamin D from the direct sunlight and the grounding will help with your inflammation. This is what works for me personally.
There's an app (of course!) that I recently discovered called DMinder that tells you when you it is optimal for you to go outside to get your vitamin D. There are other apps that do this it's just that I use DMinder.
Number five: exercise.
One of the reasons why I got my Apple Watch is because it encouraged me to stay healthy.
If you're not familiar with the Apple Watch, it has three rings: move, exercise, and stand.
Move: Apple Watch tracks the active calories you burn. Active calories are the ones you burn through all kinds of movement, from taking the stairs at work to playing with the kids to cleaning out the garage. Being active throughout the day is an important part of living a healthy life.
Exercise: The Exercise ring shows how many minutes of brisk activity you’ve completed, whether you’re just moving at a fast pace or doing a specific workout in the Workout app. All at once or a little at a time, you can earn Exercise minutes however it works for you.
Stand: Close your Stand ring by getting up and moving around for at least 1 minute during 12 different hours in the day. Sitting too much can contribute to health problems. That’s why Apple Watch tracks your progress toward your Stand goal and motivates you to get up throughout the day. Being less sedentary can lead to lower blood pressure, increased energy, and reduced risk of cardiovascular disease.
I've been closing my three Apple Watch rings for well over 18 months. But you don't have to own an Apple Watch to close your rings. Do not begin to exercise if you've not done it in a while before consulting your physician.
Get Productivity Tips That I Only Share With Email Subscribers
Become a Mark Struczewski Insider and get productivity tips and exclusive content that I only share with email subscribers!
I hate SPAM. We will never sell your information, for any reason.