LIVE HEALTHY, FEEL WELL
If you ask anybody, "how to live a healthy lifestyle?" you will probably get a variety of answers. It depends on the person's goals, physical ailments, mental wellness, and so much more.
There is no one-size-fits-all solution to creating healthy living habits. These are going to be small changes to that person's routine with the ultimate goal of improving their physical and mental health.
For some, that might mean quitting smoking. Others may need to cut down on soda and sweets. Some need to start exercising.
Maintaining a healthy lifestyle is just that -- maintenance. If you attain perfection, then you're probably no longer roaming the planet earth.
The goal of a healthy lifestyle is to optimize your wellness every chance you get. Meet yourself in your current state, and tweak it for the better.
HOW TO START A HEALTHY LIFESTYLE
Grab a journal. Write down three things you can do starting tomorrow that will:
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Improve your health (ex. go walking once per day, avoid toxic chemicals in foods, visit your doctor for persistent symptoms you're currently ignoring)
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Support a good mood (ex. meditating 10 minutes per day, reading one chapter in the morning, making plans with loved ones)
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Boost your productivity (ex. getting up 10 minutes earlier, limiting your social media time, organizing your workspace)
Once you have a pattern of healthy lifestyle choices, revisit your journal. Find new ways to improve your life. Continue this process. You will be amazed at how many little things you can change to feel even better than you already do!
10 TIPS FOR A HEALTHY LIFESTYLE
Meet your health goals with little changes daily. Here’s how to live a healthy life with ten small improvements.
1. Drink Up
Quench your thirst for a healthy life by hydrating with water. About 80% of people don't drink enough water [1].
Water is essential for every cell in our bodies.
These cells are responsible for our:
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Metabolism (how we burn fat, grow healthy skin/hair cells, absorb nutrients for energy, and more)
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Physical health (immune system, digestive system, and more)
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Mental health (mood, focus, productivity, and more)
Don't dry out your potential. Free flow with energy, good health, and positive vibes. Drink at least eight glasses of water per day.
Also, make sure you are filtering your water and drinking from plastic-free water bottles.
Microplastics in water supplies and plastic chemicals in commercial water bottles can contaminate your H20. Hydrate responsibly with Million Marker Approved Water Bottles and Water Filters.
2. Eat Your Veggies, Not Their Oils
Mom was right. You should eat your greens.
Stock up at the next farmer's market. Only 1 out of 10 adults consume enough fruits and vegetables daily [2]. That's why around one-third of the population is at risk for at least one nutritional deficiency [3].
Nurture a healthy lifestyle with natural foods. Reduce harmful chemicals in the body by buying organic produce free of pesticides. Research shows that organic produce has a higher nutritional value than conventionally farmed foods [4].
Lastly, whole vegetables are good. Their oils? Not so much.
Vegetable and seed oils are high in omega-6 fatty acids. Too many omega-6s from these refined oils have been linked to chronic inflammation that causes obesity, type 2 diabetes, and heart disease [5].
3. Get Your Sweat On
The human body can do amazing things. Celebrate your untapped potential. Push your body to the limits by increasing your exercise routine.
Creating new habits requires effort and consistency. Pick a time of the day to commit to exercise and stick with it.
Exercise can be tiring for the body, which can make your mind want to quit. Try to find workout routines that you enjoy.
If the treadmill is too tedious, try the elliptical, or go outside to the racetrack. Not feeling leg presses? Do some kettlebell squats or join a spin class.
There are multiple ways to work out the same muscles. Find what's right for you and crush your wellness goals!
4. Fragrance-Free is the Way to Be
Fragrance stinks. Inhale fresh air, not toxins. Only buy personal care products that have natural aromas or are fragrance-free.
Read ingredients labels and look for the words "fragrance," "perfume," or "parfum." Tell those products "au revoir."
Fragrance is typically manufactured with phthalates. Phthalates are a class of hundreds of chemicals approved for consumer products. Yet, only a small number of these chemicals have adequate studies for safety.
Studies show that phthalates disrupt our endocrine system. This system controls many essential functions, including mood, reproductive hormones, appetite, and more.
High exposures to phthalates have been linked to many health conditions, including [6]:
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Asthma
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Attention-deficit Hyperactivity Disorder (ADHD)
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Autism
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Breast cancer
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Male infertility
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Obesity
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Type 2 diabetes
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And more
5. Follow Your Rhythm
The human body is essentially a machine regulated by cells that are regulated by light. Our cells inside make us who we are. They run on a 24-hour cycle that is dependent on our sleep schedule.
Our cells are the unsung heroes of humanity. They power us through our day, help us make important decisions, fight off germs, and so much more. That's a lot of responsibility for such microscopic cells.
Recalibrate your system. Shut things down by getting some shut-eye.
Sleep is when teamwork really makes the dream work. Literally.
During our sleep, our cells repair tissue, consolidate memory, create new cells...the list really goes on and on.
Our cells rely on our sleep cycles to get things done. They prepare for what needs to be done by following our circadian rhythm.
The circadian rhythm is our internal biological clock. When the sun comes up, light entering the room charges the pineal gland behind our eyes.
In turn, our body gets the memo to produce less melatonin, our sleep hormone. Instead, we produce serotonin and other energizing brain chemicals that keep us going through the day.
As the sun goes down, we produce less excitatory hormones. This change in pace signals for the body to produce melatonin, calling for sleepytime once again.
Unfortunately, blue light in our electronics mimics the light of a rising sun. Our smart devices aren't so smart, as they're confusing our cells and our circadian rhythm. Reclaim your sleep schedule by limiting screen time around two hours before bed.
6. Me-Time Is A Great Time
In our ever-connected world, we are always "on." That's a lot of unneeded pressure at all hours of the day.
Being everything to everyone leaves you feeling like nothing to yourself. Take back some of that control. Carve out some me-time in your busy schedule.
Your hobbies make you who you are. Think about things you love to do, and do more of them.
Don't have enough time to join a league, go to a gym class, or take cooking lessons? Celebrate little victories. Find ten minutes to do a meditation. Schedule an hour to get a massage. If there is no time, make it. It's essential for maintaining a healthy lifestyle.
7. Health Over Beauty
There are over 85,000 chemicals used in everyday products. Yet, only 1% have been sufficiently studied for safety. This statistic is alarming.
Become more aware of the ingredients in your products. UV filters like oxybenzone have been linked to abnormal fetal development. Meanwhile, preservatives like parabens have been linked to increased weight in children.
Start a healthy lifestyle by becoming educated. Check out the Million Marker Approved Documentary Not So Pretty on HBO Max.
Read the ingredients labels of your products and browse the Million Marker Chemical Glossary. Then, replace your items with Million Marker Approved Products.
8. More Nature, Less Screen
The average person spends five to six hours on a screen for non-work-related reasons [6]. Step out from behind the screen and into nature.
Our growing dependence on smart devices has caused us to disconnect from reality. We're constantly worrying about news stories, friends on social media, or work emails.
These distractions take us away from the moment. We start to worry about the future or focus on the past. That's not living healthy in the present. It's using history, hypotheticals, and fears to hijack your current health!
Clear your head and your cache. Going into nature is a great way to unweave this tangled web.
Detox your body from physical and mental stress. Breathe in fresh air to help clear out your lungs. Experience the calming effects of less stimulation.
Don't listen to a podcast, talk on the phone, or browse social media. Put your feet into the grass, listen to the birds, and watch the wind dance in the trees. You'll be surprised at just how energizing this will be and how productive you will feel afterward.
9. Labs, Labs, Labs
Knowledge is power, and there is perhaps nothing more definitive when it comes to health than lab work. Lab work tests the guesswork out of your wellness decisions.
Many nutritional deficiencies or hormone imbalances can be behind your health concerns. Talk to your doctor about your symptoms and which tests they feel would be best for your health regimen.
10. Learn What's Inside
Speaking of lab tests, bring the laboratory into your own home with Million Marker's Detect & Detox Test Kit.
This mail-in urine test is the ultimate resource for measuring toxins in the body. We can help you determine which of your personal care, cleaning, and food products are causing your highest exposures to endocrine-disrupting chemicals.
Based on that information, you will receive a Chemical Exposure Report. This in-depth analysis will provide you with actionable healthy lifestyle tips for limiting your toxic exposures.
Embody a cleaner you and reap the most benefits of a healthy lifestyle. Improve your health and detox your body with Million Marker!
RESOURCES
[2] https://www.cdc.gov/nccdphp/dnpao/division-information/media-tools/adults-fruits-vegetables.html
[3] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5537775/
[4] https://pubmed.ncbi.nlm.nih.gov/20359265/
[5] https://pubmed.ncbi.nlm.nih.gov/32623461/
[6] https://www.statista.com/statistics/1224510/time-spent-per-day-on-smartphone-us/