10 Steps to a Happier, Healthier Lifestyle

11/17/2011

Every physician should speak to their patients about “lifestyle changes” in addition to the medicines they offer. For example, someone who is starting to show early signs of diabetes or high blood pressure may be recommended diet/exercise as the first line of treatment, before the medications are prescribed. Patients are then asked by their primary doctor to return in three months - and if at that time there is no change in their lab work or symptoms, they are next directed to start on medications. Somehow, after that initial three month window, both diet and exercise have fallen to the waste-side, and both doctor and patient have silently and unconsciously accepted defeat in this department.

 

I believe that lifestyle changes should always be continued to be discussed - though in our day of managed care, there may not always be time during our doctor’s appointments to get to everything. During each session with my patients who I treat for a variety of mental health problems, I discuss what measures they are taking to better their mental health naturally. I also discuss the progress they have made and what obstacles, if any, have presented to maintaining their lifestyle modification plans, in addition to the talk therapy or medications they are receiving.

 

Below I share my top 10 “lifestyle tips” that my patients tell me have worked for them and have been crucial in lowering their stress levels. Of course, these suggestions are not intended as specific medical advice to replace the advice of your own medical doctor, nor will these tips eradicate all your troubles. Rather, they can be thought of as a supplement to what your doctor has already recommended for your mental/physical health.

 

1) Take time off every day to leave the office- and go for a short walk outside, if at all possible. No one is going to knock on your door to remind you to take a break. As the winter months and shorter days approach, getting sunlight is crucial in maintaining our moods and spirits. Many people who are prone to depression feel worse when they don't get adequate exposure to sunlight.

2) Spend some time each week with either children or pets - their innocence, simplicity and unconditional love is a stress reliever. Some say it increases the hormone oxytocin-which is responsible for love/bonding and also relaxing.

3) Try to laugh daily - (watch a sitcom, read the funnies in the newspaper). Laughter has so many health benefits - increases oxygenation, increases endorphins. Researches show people who have a sense of humor in life are less likely to die of heart attacks.

4) Take some time for stillness - this can be in the form of meditation, deep breathing, cooking and gardening. There are numerous benefits of this from improved mood to better concentration and stress relief. Try to do only one thing at a time

5) Exercise 30 minutes, 3-5 times weekly - regular physical activity is crucial for not only the body but also for the mind to stay healthy. Endorphins are released, and there is also an improved sense of body image.

6) Design a friend date - meet a friend weekly that invigorates/inspires you or improves your mood. Avoid the Debbie downers during this weekly friend date.

 

7) Consume a diet with plenty of omega-3 fatty acids, vitamin B-12 and folate.
You can find omega-3 fatty acids in salmon, tuna, sardines, walnuts, canola oil and flaxseed. Vitamin B-12 is found in fish, seafood, meat, poultry, eggs and dairy products. Folate is found in fortified cereals, spinach, broccoli, peanuts and orange juice. These nutrients can help ease depression and improve brain function.

 

8) Stop being a slave to your technology - if you have a smart phone that you use for work/fun - set limits with it. Our impulse is to check and/or respond to messages that we get all day long. Either stop checking after a particular time, or set specific times when you will respond to messages. Many people keep their smart phones on their nightstand and use it as an alarm - not a good idea. Buy an alarm clock and keep it in a different room. This can disrupt your sleep if you happen to wake up in the middle of the night and end up checking your phone.

 

9) Snooze so you don’t lose - maintain proper sleep hygenine, which starts by getting up and going to bed the same time each night. If you don’t get enough on a regular basis, it can lead to disruptions of your body’s circadian rhythms [24-hour cycles that regulate hormone production and other biological processes], which can make you feel more stressed and can be enough to trigger or exacerbate an underlying disorder.

10) Add up your blessings - the next time you are feeling sorry for yourself, ask yourself, "What are three things that I have going for me that make me unique? What should I be thankful for? How have I contributed positively to____( fill in with the words: society, my job, my family…) today?" Positive psychologists suggest that this can help people who are depressed, but I think it can also help in preventing a low mood from setting in.

 

More on Happiness:

10 Steps to a New You

Pack Healthy Lunches

How to Create Emotional Health

Photo Source: Thinkstock/Digital Vision

 

Comments

[Life in B Major]

good read

[stress relief at last . com]

Fully endorse all of your lifestyle tips which are very closely aligned to methods of reducing and managing stress, which of coarse has many causes and symtoms.