What is "Healthing Out"?
Hopefully, HealthOut has helped you feel more motivated to take actions toward better health and lead a healthier lifestyle - this is HealthOut's reason for existance and is the basic definition of what it means to "HealthOut".
But what exactly does it mean to 'act healthy' or lead a healthy lifestyle? Below I have listed some of the aspects of lifestyle that can make a big impact on your health. My experience is that most people don't utilize all of these tools, and sometimes are focusing their efforts to be healthy on less effective measures. So, here you go!
- Be Physically Active
- Most of the many health benefits experienced from physical activity happen at >150 minutes per week of moderate to intense activity.
- Perform a variety of activities - I created HealthOut so that people could safely and conveniently integrate all of the health related aspects of fitness into their lifestye, including flexibility, stability, posture, coordination, strength, energy systems, and more.
- Eat Health Promoting Foods....in the Right Amounts
- Most people eat too many calories relative to their physical activity levels. The right diet for you is the one that allows you to get what your body needs within a reasonable energy "budget".
- Vegetables and good fats from fish and plant oils seem to be particularly beneficial for health. Also, herbs and spices, fruits, legumes, whole grains, eggs, lean meats and dairy products provide essential nutrients that body needs.
- Defend Yourself
- Avoid more than one alcoholic beverage per day and limit your consumption of processed foods, in particular, refined sugars and processed meats.
- Don't take chances with your health through risky behaviors like smoking cigarettes or drinking and driving.
- Practice good hygiene - yes, washing your hands is a lifestyle!
- Weigh yourself once every week or month. If you gain more than 5 lbs/ 2.5 kg, consider what could be causing this and do something about it. If you don't know what to do, see a health professional. Don't give up!
- Take Adequate Rest and Manage Stress:
- Try to sleep at least 7 hours per night, and if you snore excessively or constantly feel exhausted in the days, see a health professional.
- Rest is important, and its not just about sleep. Try to have at least 3 ways that you deliberately relax yourself on a daily or weekly basis.
- Part of good stress management is knowing how much stress is too much and too little for you - get to know your signs of fatigue and over work vs under work and boredom, and work to find your sweet spot.
- Take time for your mental health:
- Practice Mindfulness - Its very challenging to make better choices and reach your health goals if you are constantly working from habit or reacting to the things that are happening to you in your life.
- Certain aspects of psychological therapies can be integrated into your lifestyle, and can probably help to prevent mental illness as well as improve your quality of life. It wasn't enough for Luke Skywalker from Star Wars to be "mindful of his thoughts", he had to change and focus his thoughts in a new way in order to become more at one with the force! Regular talk therapy visits, support groups, self help, talking to friends, or even journaling can be integrated in your weekly routine.
- Be Social
- Being social may not intuitively seem like something you are doing for health, but those who make regular efforts to have more productive relationships with others and positively impact their society, tend to experience better physical and mental health for themselves.
While reading this, instead of saying to yourself, "I already know that", I hope some of you were saying to yourself "Not only do I already know that, but I want to find ways to do more of that!".
Anyone who says that lifestyle change is easy, is wrong, and they are not sending the right message to everyone that has tried and failed. It is not easy, it requires time, effort, support, problem solving skills, and many other resources to be successful. Not only that, but the same treatments don't work for different people, so it requires some patience and sometimes trial and error.
So keep trying, and keep Healthing Out!
See you soon,
- Dr. Ryan Oughtred, ND