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Optimize Your Health & Wellness

Stop drinking alcohol

  • Excessive alcohol use can lead to the development of chronic diseases and other serious health problems including:

    • High blood pressure, heart disease, stroke, liver disease, and digestive problems

    • Cancer of the breast, mouth, throat, esophagus, liver, colon, and rectum

    • Weakening of the immune system

    • Learning and memory declines, including dementia

    • Mental health concerns, including depression and anxiety

Walk 30 minutes every day

  • A daily goal of 8,000-10,000 steps a day is ideal (20 minutes after breakfast, 20 minutes after dinner)

    • It is easy to accomplish for most

    • it is simple to incorporate into your daily routine

    • It is a convenient way to socialize with others

  • It is the best form of exercise to embrace the aging process

  • When you prioritize a walking program, you are prioritizing your health

Maintain 7-hours of uninterrupted sleep every night

  • Avoid the television and phone 2-hours prior to bedtime

  • Maintain a dark, cool environment

  • Establish a routine to prepare your body and mind for rest

Drink water, and drink it often

  • The body is 75% water

    • Maintains normal body temperature

    • Helps to lubricate and cushion joints

    • Protects spinal cord and other sensitive tissues

    • Removes metabolic and cellular waste products via urination, perspiration, and bowel movements

  • Do not overthink or complicate the prescription

    • Thirsty? Drink water.

    • Hungry? Drink water.

    • Dark urine? Drink water.

    • Exercise? Drink water.

Always include dense fiber-based foods in your diet

  • Will increase the odds of a long and healthy life

    • Helps to regulate body’s use of sugars

    • Helps to control hunger and blood sugar

  • Men should set a goal of 35g per day

  • Women should set a goal of 25g per day

  • Whole foods and nutrient-dense plants are your best options:

    • Oats, Pears, Apples, Carrots, Broccoli, Bananas, Avocado, Raspberries, and Strawberries

Prioritize protein with each meal

  • Every cell in the human body requires protein for basic function

    • Helps to replace old cells

    • Helps to repair damaged cells

    • Plays an important role in growth, development, and healing

  • Aim for 0.8-1.0g of protein per pound of body weight

Include strength training into your weekly exercise program

  • Enhances quality of life and improves ability to maintain daily activities

    • Protects joints from injury

    • Contributes to better balance

    • Reduces risk of falls

    • Maintains independence as you age

  • Improves heart health

    • Decreases blood pressure

    • Lowers total and LDL cholesterol

    • Improves blood circulation

  • Helps manage blood sugar levels

    • Reduces risk of developing diabetes

  • Promotes greater mobility and flexibility

    • Increases joint range of motion

  • Boosts self-esteem

    • Reduces depression and anxiety

  • Improves bone health

    • Weight-bearing exercises increase production of osteoblasts (bone-building cells)

    • Reduces risks of osteoporosis and fractures

  • Improves brain health

    • Improved cognitive function

    • Improved blood flow to the brain

    • Reduction in systemic inflammation

    • Increase in brain-derived neurotrophic factor (BDNF), which is associated with memory and learning


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