By Kelly Maue
Centuries ago, the Roman poet Virgil said, “The greatest wealth is health.”
These wise words have stood the test of time. But good health isn’t limited to the physical aspects – it also includes mental and social well-being. While factors like diet and exercise get a lot of attention, there is much more to the formula for overall wellness.
Sufficient sleep is imperative to good health, and experts recommend 7-9 hours each night. Contributing to both physical and mental well-being, it plays a crucial role in everything from regulating blood sugar and metabolism to improving heart health, immunity, and memory. The body uses energy during sleep to heal and repair itself. The benefits are too numerous to mention.
A morning stretch promotes circulation. Drinking a glass of water early in the day replenishes fluids, and can improve mood, fatigue, and cognitive functioning. Staying hydrated throughout the day is important for flushing toxins, aiding digestion, keeping organs working well, and improving brain performance. Try to drink water with every meal.
Good nutrition is key to overall health and lowers risks for obesity, heart disease, diabetes, and other diseases. Focus on including as many colorful fruits and vegetables as possible, as they provide vitamins, minerals, fiber, and antioxidants. Incorporate whole grains and lean protein in your diet, while limiting unhealthy fats, sugar, sodium, and processed foods.
Exercise can improve heart health, endurance, flexibility, and muscular performance. Activities like walking, cycling, or swimming are all great options for physical fitness. For optimum benefit, aim for 30 minutes of exercise five times per week.
Being proactive is an essential part of staying healthy. Washing hands helps stop the spread of germs. Regular flossing helps oral and overall health. Sunscreen is the best protection against damaging rays. Don’t put off routine medical exams and check with your doctor regarding recommended vaccines and screenings for disease. Other preventive measures include nixing tobacco, vaping, second-hand smoke, and watching alcohol consumption.
Mental health is equally as important as physical health. And it’s much more than just the absence of depression or anxiety.
Resiliency and the ability to adapt and bounce back are critical when life happens—as it does to all of us. There are many ways to help manage stress. Meditation, yoga, and other relaxation techniques can calm the body and mind. Take a break from screen time and get outside to enjoy nature. Talking to a trusted friend or therapist is one of the best ways to improve mental health. Always seek help when needed.
Other ways to improve overall well-being include engaging in meaningful activities, learning something new, and connecting with others.
Volunteer for worthy causes or participate in events contributing to the greater good. Helping others is a great way to get out of your head and boost your mood.
Pursue your passions, take up a new hobby, or reignite an old one. Try gardening, painting, photography, or even learning another language. Personal growth is a form of self-care and can help with relaxation, cognitive functioning, and frame of mind.
Perhaps most importantly, connect with others and nurture the key relationships in your life. Interact with others every day, whether it’s a quick phone call or chatting with a neighbor. Build and maintain a support network with like-minded friends and family. Trusted individuals can buffer against stressful events and even help with longevity. So, plan those regular coffee dates or pickleball games. They’re not only fun but can improve overall health and happiness.
