Internal Medicine
Wellness & Lifestyle
Being healthy should not be difficult or stressful, it should be fun and exciting!
How well we eat, exercise, and sleep are all important factors on how we feel. Below are some tips on how you can generally feel better just by making small and simple changes.
Diet
Eat small meals throughout the day to avoid overeating and that sensation of being over full.
Always pair a high-sugar food, even fruit, with a protein to avoid a sugar spike and then crash which leads to fatigue and early hunger.
Aim for a generally high protein, high fiber, low carb diet and 64 oz of water per day!
Exercise
The American Heart Association recommendations on average 150 minutes of exercise per week.
This should include both cardio-aerobic and resistance/ weight training exercises. Burning fat and building muscle go hand-in-hand.
Walking is great but to burn fat, you need to reach at least 60-70% of your max heart rate!
Sleep
Aim for 7-8 hours of good quality sleep per night.
If you have trouble falling asleep, avoid screens in bed- this includes TV, phones, iPads, and computers.
Alcohol actually negatively impacts your sleep quality.
Chronic sleep insufficiency is associated with immunosuppression, obesity, and cardiovascular morbidity.
Lifestyle
Take time for yourself and don't feel guilty! We all need personal time to reflect and relax! Whether it's time to yourself to exercise, get your nails done, or just read a book!
Meditation such as yoga and Tai Chi can help reduce stress.
Try to expose yourself to natural sunlight for 5-10 minutes per day.