Updated: Oct 16
Improving our personal health habits is a gradual process that involves making positive changes to different aspects of our lifestyle. Unfortunately, this is something we seriously tend to overcomplicate in today's social media driven world. Although you may not agree 100%, this post is a great one to print out, stick on our fridge or somewhere where you're gonna see it daily! If you are in healthcare feel free to share it with your patients.
Nutrition: Balancing diet:
Aim for a diet rich in fruits, vegetables, lean proteins, whole grains and healthy fats.
Portion control: Pay attention to portion sizes to avoid overeating. Hydration:
Drink enough water during the day. For way more on nutrition, and Living Your Best Life I strongly recommend you read and download our guideline HERE
Exercise regularly: Include a combination of cardio, strength and flexibility exercises.
Consistency: Establish a routine and make physical activity a part of your life.
Aim for at least 150 minutes of moderate-intensity exercise or 75 minutes of vigorous-intensity exercise each week. It's important to change this up some too. One thing that does help is having a tool to monitor activity such as a watch that tracks steps, activity et cetera. Just don't drive yourself crazy with it and feel free to modify your routine to avoid injury and boredom.
Appropriate sleep schedule: Go to bed and wake up at the same time every day. This is something that works very well even for Shift workers.
Quality sleeping environment: No TV's or radios or phones in the bedroom. Create a comfortable, dark, and quiet sleeping environment.
Limit screen time: Stop phone and computer screen exposure at least two hours before bed. Stress management:
Mindfulness and meditation: Practice mindfulness or meditation to reduce stress. Done morning and night, this can change our lives immeasurably.
Breathing exercises: Learn and practice deep breathing exercises.
Interest: Participate in activities you enjoy to relax and unwind.
Brush your teeth at least twice a day and floss regularly. See and follow with your dentist as advised. Hand hygiene: Wash your hands often after personal contact, especially before meals and while around people who are or may be ill or at risk.. Skin Care: Establish a skin care routine to maintain healthy skin. Don't overcomplicate this with the litany of skin or haircare products many of which actually include harmful ingredients. One of the tried and true skin care product we recommend for neuropathy and other patients is coconut oil, just purchase a jar like we'd use for cooking. You can also find non-toxic plant based multipurpose shower and bath products that can not only improve your health, but save you an absolute fortune when you shop.
Healthy relationships: Promote and only tolerate in your life positive relationships and open communication. Limit stress factors: Identify and treat sources of chronic stress. Reach out to friends, family, or a mental health professional if needed. Avoid harmful substances: Tobacco and Nicotine: Stop smoking and avoid second-hand smoke. Limit alcohol intake: If you drink alcohol, do so in extreme moderation. Avoid using recreational drugs, strongly reconsider if you regularly use cannabis and CBD. Another topic we'll have much more on.
Periodic health visits:
Schedule regular checkups and wellness visits (like you can do monthly as part of your membership in our practice). Be SURE these are with your Personal Physician, and not an "advanced practitioner".
Regarding age based guidelines: Be sure you review and are aware of the recommended screenings for your age and gender. Discuss how to proceed with your physician.
Time management: Prioritize every daily and even downtime tasks: Focus on important tasks and manage your time effectively. Work life balance: Establish a lasting balance between work, life and play.
Summary: Watch who you follow on social media and be careful of gimmicks and dangerous activities. Adaptability: Be open to adjusting your habits. Reach out to your personal physician with questions and personal guidance. Remember that small, consistent changes are often more permanent than BIG changes! It's important to set realistic goals, track your progress weekly, and celebrate your successes along the way. ~ We Are Here for You
You don’t need to be alone in your pursuit of well-being. Our team is always available to help. If you'd like to schedule the next evaluation to find out which options are likely best for you, just go HERE.
Physician or PT? if you are interested in training, coaching or licensing a NeuropathyDR® Treatment Center just go HERE
Copyright © Perfect Practice Web, LLC | Dr. John Hayes Jr. All Rights Reserved, No Duplication or printing without written permission