By: Dr. Robyn Murphy, ND The verdict is in, your genes are not your destiny. Advances in genetics and epigenetics have evolved through observations that environmental factors influence genetic expression to directly impact an individual’s health. Epigenetic changes are reversible while effects of genetic variations are modifiable. 1,2 Today, in the midst of personalized medicine, understanding an individual’s genetic blueprint provides simple yet powerful strategies to significantly make a difference in one’s health. While science reveals how general lifestyle strategies in diet, exercise and stress reduction significantly impacts epigenetic modifications and thus gene expression and risk for disease; it is
Are you looking for some good tips to stay fit? These 10 tips to stay healthy are easy to follow no matter how busy you are. Whether you’re a parent with children, a working single person or an older person just trying to stay as healthy as possible, you’ll appreciate the simplicity and practical nature of these 10 things you can do to stay fit.
1. Break Bad Habits
The first thing you need to do is break bad habits and replace them with good habits. James Clear, a well-known self-improvement guru states that bad habits often form out of boredom and stress. If this sounds like you, try to introduce some new and exciting things in your life to make old habits fall away.
2. Get Plentiful Sleep
Lack of sleep can lead to brain fog and even more severe health problems. It also negatively impacts your mood and can make you make poor decisions. To get better rest, turn off devices one hour before bedtime. Prepare your body for sleep with essential oil spray and subdued lighting. By bedtime, you’ll fall asleep before your head hits the pillow.
3. See Your Doctor
There’s no substitute for professional medical attention. Make sure you have your routine check-ups as recommended by your doctor. Early detection is key to fighting all illnesses, even the common cold.
4. Get Moving
Think of your body like a machine with many moving parts. If you don’t keep everything moving, your joints and muscles won’t be in good shape. It doesn’t take much to exercise every day. Just 20 minutes around the block is better than nothing.
5. Eat Fresh
Once you start eating whole foods, you’ll find that most of your food cravings disappear. Keep a steady supply of fresh vegetables, frozen fruits and fresh food on hand to satiate you. Keep your kitchen clean so that making fresh food is a pleasure.
6. Don’t Skip Breakfast
After at least eight hours of being asleep, your body needs to refuel in the morning. Don’t skip breakfast. Instead, enjoy a selection of fresh, whole breakfast foods that you can look forward to each morning.
You’ve heard it a hundred times, but it’s so important it’s worth mentioning again. Drink water throughout the day to keep your body adequately hydrated. Water helps to keep your body’s systems working the right way, and it also supports supple skin and healthy eyesight.
8. Combat Stress
Stress hormones wreak havoc on your health. Combat stress by simplifying your life. Could it be that you’re running around all day long because you’ve overbooked your life? See what you can eliminate in order to have more relaxing days.
9. Express Yourself
Don’t keep emotions bottled up, especially anger. If you have to, write your feelings on a sheet of paper and then tear it up. This is a trick to help you rid your mind of negativity.
10. Focus on Moderation
Don’t overdo anything in life be it eating, drinking or just watching TV. Everything in moderation should be your mantra.
These 10 things you can do to stay fit will help you to live a more serene, healthy life for years to come.