How to be healthier: 5 tips for overall well-being

If you want to improve your health, but feel overwhelmed with where to begin, you’re at the right place. Dr. Jean Ann Beaton, a board-certified internal medicine physician at Dupont Private Health is here to share 5 top tips for overall well-being. 

Eat a plant-based diet

A whole food, plant-based diet consists of a variety of nutrient-dense, minimally processed vegetables, fruits, whole grains, beans and legumes, and nuts and seeds. Plant-based foods are as close to the original source as possible and allow our bodies to retain more of the nutritional benefits from these foods. 

Incorporating more of these foods into your diet can potentially help lower the risk of certain chronic diseases including diabetes, heart disease, obesity, and certain cancers.  Plant-based foods reduce inflammation in your body, and improve your brain function, gut health, and athletic abilities. Doesn’t that sound great?  

In last week’s blog, I shared 3 delicious and easy plant-based breakfast recipes to help you start your day on the right track. Eating a balanced breakfast helps your blood sugar stay balanced, keeps your energy levels high, and allows your mind to focus for longer periods of time. 

Try to eat nutrient-rich, nourishing meals so that you're less inclined to snack on processed foods throughout the day out of convenience. 

Move your body throughout the day

The advantages of daily exercise are endless. From the mood-elevating properties to the cognitive and anti-inflammatory benefits. Even simple movements throughout the day can significantly improve your overall health and well-being. Going on a walk is a great way to get your movement in, and also spend some time outside breathing fresh air. It’s also a great time to catch up with friends, whether they join you on the walk or by phone. 

Yoga, pilates, and stretching are stress-relieving and strengthening forms of movement that can very easily be done in between the busyness of the day. It’s particularly important for those who either sit hunched over a desk or don’t move so much throughout the day. The Physical Activity Guidelines for Americans recommends “150 minutes of moderate-intensity physical activity and 2 days of muscle strengthening activity” per week.

Prioritize your social health 

According to the CDC, the effects of loneliness and social isolation can be compared to that of smoking, obesity, and lack of physical activity. Loneliness was associated with a 29% increased risk of heart disease and a 32% increased risk of stroke (CDC). 

Especially during the pandemic, our social lives were upended and many of the social activities we’d partake in were canceled or became remote. This has been incredibly difficult, and we should give ourselves grace for the ways in which our social lives have been affected. 

This makes it even more important to prioritize spending time with friends and loved ones – with precaution, of course – and remember that social health is a main piece of the overall health pie.  Take the time to call a friend and meet for a picnic. Or try joining a sports league or yoga class in your town. We’re social beings and our health is greatly benefited when we feel connected to others. 

Be proactive about stress reduction 

Much of the stress we encounter is inevitable. Moderate stress is not going to be harmful – in fact, sometimes we need a little bit of stress in order to motivate us to take action. As humans, we’re built to be resilient and to be able to handle stressful situations. That said, extreme stress can lead to many health complications and diseases, as it increases inflammation in the body.  Although not all stress can be avoided, there are many instances where stress can be reduced or measures can be taken to alleviate that stress. 

For example: do you wake up with anxiety in the middle of the night or first thing in the morning, and immediately check your phone? Is the first thing you see when you wake up a plethora of emails, texts, notifications, and requests? That will immediately put you into fight-flight mode and spike your cortisol levels before you even get out of bed. 

By taking a few deep breaths in the morning, snuggling with a pet, or taking some time to ground yourself, you’re setting yourself up for a calmer, more focused morning. You can also try out meditation apps like Insight Timer, which is free.

Watching the news often – especially right before bed – is also something that can unnecessarily spike cortisol levels and make it harder to get a good night’s sleep. While it’s important to be informed, much of the news is focused on all of the worrisome things going on in our world and isn’t going to put you in the calmest state of mind. 

Stay hydrated 

As simple as it seems, staying hydrated is one of the best things you can do for your overall health. Dehydration can lead to fatigue, headaches, brain fog, and a range of other not-so-fun effects. 

Besides drinking water (about 8 cups per day), eating lots of fruits and veggies (particularly those with high water content, such as cucumber and celery) and limiting processed foods (which contain high amounts of sodium) can help make sure you stay hydrated throughout the day. 

If you’re exercising, out in the heat, or sweating – rev up your water intake to accommodate the extra dose of hydration your body needs.

One step at a time.

I hope these tips inspire you to give your body (and yourself) some extra TLC. Don’t feel pressured to master all of these tips at once – it’s a process that you can build up to. Just start small: drink a glass of water, eat a fruit or vegetable, call a friend, get outside, or practice a moment of mindfulness.  Then, make sure to celebrate your wins! 

This article does not constitute the practice of medicine, healthcare advice, diagnosis or treatment. You should always talk to your healthcare provider regarding your specific medical needs.