10 Simple Hacks to Improve Your Health Today

1. Get More Sleep. Go to be earlier rather than trying to sleep in later since studies show that sleep early in your cycle is the most restful. Keep a set sleep and wake schedule which will help set and maintain your circadian rhythm.

2. Quit Eating 3 Hours Before Bedtime. To ensure that your body is done with digestion before it begins the process of rejuvenation. The brain does all its housecleaning at night in a process called autophagy, where it removes all the dead or dying cells and excess proteins and glucose. The no eating also refers to drinking anything with calories so no alcohol!

3. Add a Daily Walk. Try taking a short walk after meals (10-15 mins) or take a longer 30 min walk every day, preferably after dinner or your biggest meal. The movement will help blunt a blood sugar surge and help with digestion. Exercise also boosts mood and increases creativity.

4. Take a Gratitude/Mindfulness Break. This can be done first thing in the morning, last thing at night, or even midday. Taking a brief pause each day, even for 5 minutes, to recognize your blessings will do wonders for your mental and physical health! Relaxation and mindfulness help activate the parasympathetic nervous system which naturally relaxes the body and helps counter the effects of chronic stress.

5. Reduce your Sugar Load. Sugar in all its forms is one of the most harmful substances we consume, because the extra glucose coursing through our blood damages our tissues and organs and leads to unhealthy fat and chronic disease. Try swapping out the sugar in your morning coffee for cinnamon or even add a drop of real maple syrup and try never to eat or drink sugar without pairing it with fiber and protein which will help blunt the blood sugar rise.

6. Eat a Handful of Nuts a Day. Adding these to your diet will ensure you are boosting your intake of good fats, fiber, and nutrients, like vitamin E. They are high in heart-healthy monounsaturated fats, which lower LDL cholesterol. Walnuts are particularly good for the brain and provide some Omega 3 ALA.

7. Boost your Veggie Intake. Full of polyphenols and antioxidants which help your body combat free radicals which age and degrade the body’s tissues, organs, and cells. Veggies also provide important fiber to help slow glucose absorption after a meal.

8. Meet up with Friends and/or Volunteer. Connecting with others helps bring meaning to our lives and is a great way to destress. Extra points if your meet up involves movement (walk, bike ride, hike). Sharing life’s daily challenges with others helps lessen the load while volunteering with those less fortunate helps us find perspective.

9. Eat Protein at Every Meal. We need ½ gram of protein for each pound that we weigh. So, if you are 130 pounds, you should aim for about 65 grams of protein spread out between your three meals. Protein helps build muscle mass and strength and is good for your bones. It also helps keep you full, so you are not tempted by unhealthy snacks.

10. Supplement with Omega 3 and Magnesium. Both nutrients are critical to optimal functioning in the body. Unfortunately, Americans are often deficient in both. Omega 3s come primarily from fish sources so a good quality fish or algae oil will work. Magnesium performs hundreds of functions within the body and most of us are deficient. Magnesium glycinate is my favorite since other forms can cause loose stools. A bonus is that magnesium helps the body relax so you get a more restful sleep.

Enjoy your weekend~