Stop drinking alcohol
Excessive alcohol use can lead to the development of chronic diseases and other serious health problems including:
High blood pressure, heart disease, stroke, liver disease, and digestive problems
Cancer of the breast, mouth, throat, esophagus, liver, colon, and rectum
Weakening of the immune system
Learning and memory declines, including dementia
Mental health concerns, including depression and anxiety
Walk 30 minutes every day
A daily goal of 8,000-10,000 steps a day is ideal (20 minutes after breakfast, 20 minutes after dinner)
It is easy to accomplish for most
it is simple to incorporate into your daily routine
It is a convenient way to socialize with others
It is the best form of exercise to embrace the aging process
When you prioritize a walking program, you are prioritizing your health
Maintain 7-hours of uninterrupted sleep every night
Avoid the television and phone 2-hours prior to bedtime
Maintain a dark, cool environment
Establish a routine to prepare your body and mind for rest
Drink water, and drink it often
The body is 75% water
Maintains normal body temperature
Helps to lubricate and cushion joints
Protects spinal cord and other sensitive tissues
Removes metabolic and cellular waste products via urination, perspiration, and bowel movements
Do not overthink or complicate the prescription
Thirsty? Drink water.
Hungry? Drink water.
Dark urine? Drink water.
Exercise? Drink water.
Always include dense fiber-based foods in your diet
Will increase the odds of a long and healthy life
Helps to regulate body’s use of sugars
Helps to control hunger and blood sugar
Men should set a goal of 35g per day
Women should set a goal of 25g per day
Whole foods and nutrient-dense plants are your best options:
Oats, Pears, Apples, Carrots, Broccoli, Bananas, Avocado, Raspberries, and Strawberries
Prioritize protein with each meal
Every cell in the human body requires protein for basic function
Helps to replace old cells
Helps to repair damaged cells
Plays an important role in growth, development, and healing
Aim for 0.8-1.0g of protein per pound of body weight
Include strength training into your weekly exercise program
Enhances quality of life and improves ability to maintain daily activities
Protects joints from injury
Contributes to better balance
Reduces risk of falls
Maintains independence as you age
Improves heart health
Decreases blood pressure
Lowers total and LDL cholesterol
Improves blood circulation
Helps manage blood sugar levels
Reduces risk of developing diabetes
Promotes greater mobility and flexibility
Increases joint range of motion
Boosts self-esteem
Reduces depression and anxiety
Improves bone health
Weight-bearing exercises increase production of osteoblasts (bone-building cells)
Reduces risks of osteoporosis and fractures
Improves brain health
Improved cognitive function
Improved blood flow to the brain
Reduction in systemic inflammation
Increase in brain-derived neurotrophic factor (BDNF), which is associated with memory and learning