Center for Family Health column: Try these 10 simple tips for healthier living - mlive.com

Shawn HeilerPhoto provided by Center for Family Health

By Shawn Heiler

JACKSON, MI – Living a healthier life doesn’t have to be hard. Here are 10 simple tips to help get you on a healthier path with just a little bit of effort.

• Incorporating big changes to your routine right off the bat can be intimidating and set you up for failure. Don’t feel as though you must “go big” or make major changes to be healthier. It is OK to take it slow and go at a pace that works for you.
• Water is good for your health. Drinking enough water helps maintain brain health and function and can even help boost your mood. Replacing sugary soda and juice with water can also help with weight loss and reduce risks for type 2 diabetes, heart disease and tooth decay.
• Our food portions tend to be too big. An easy way to help reduce portion sizes is to eat with smaller plates and bowls. In addition, include more veggies on your plate like broccoli, green beans and Brussel sprouts, and try adding foods rich in omega-3 fatty acids, like salmon, to your diet.
• Prepare a grocery list at home and stick with it in the store. A list can help you make healthier shopping decisions and prevent impulse buys. Studies have even shown that lists can help you eat healthier. Another tip? Go to the grocery store on a full stomach.
• Don’t let poor snacking choices be your downfall. Stock up on things like fruits and veggies, yogurt, and nuts to help ensure you have some healthy options when snack time rolls around. But don’t deprive yourself—allow some sweet and salty options too, just keep it in moderation.
• Processed and pre-packaged foods may be convenient, but they lack nutrients and increase your risk of chronic diseases such as heart disease, diabetes, and obesity. Simply eating more unprocessed foods like fruits and vegetables, which are packed with vitamins, minerals and fiber can help you get healthier with minimal effort.
• It is important to be active each day. Take the stairs instead of the elevator or take a walk around the block during work breaks. Park farther away from buildings. These are all easy ways to add in some physical activity throughout your day.
• Making time for yourself is an important part of being healthy. Be sure to take some time every day to decompress, meditate or relax in a way that allows you to put your worries aside and do something positive for yourself.
• Phones and tablets at bedtime are a sure way for poor sleep. Put them away at bedtime. These devices emit a type of blue light that is common during the day. This means your devices can make your brain think it is daytime and keep you from being able to fall asleep.
• Bedtimes aren’t just for kids. Maintaining a consistent bedtime every night can help your internal clock function properly. Also, sleeping more than six hours a night is encouraged. Proper sleep helps your body and mind recharge so you can wake up refreshed and revitalized.

– Shawn Heiler is a physician assistant with Jackson’s Center for Family Health, 505 N. Jackson St.

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