Four simple tips to take back your health

Take back your health

While genetics certainly play a role, the overwhelming majority of our health outcomes are a product of our nourishment (including the content our brains consume!), rest, activity, and habits. Wherever you are in your health journey, consider these four steps to improve your health.

1. Eat The Rainbow

Phytonutrients—special plant chemicals that interact with your biology – can act like switches on your DNA to heal your body (called epigenetics). Phytonutrients can be found in blueberries, arugula, broccoli, bok choy, raspberries, purple cabbage, and more. Functional medicine practitioner, Dr. Mark Hyman, suggests making vegetables the bulk of your meals, and add in a small serving of quality protein, like grass-fed meats, organic or pasture-raised poultry, or wild-caught fish, while also being generous with healthy fats (think: avocado, nuts, seeds, and olive oil).

2. Do Not Neglect Your Sleep

Our screens (TVs, laptops, smartphones etc.) all emit blue light. This confuses our body and suppresses melatonin which impacts the quality of our sleep and can disturb our circadian rhythm. Consider purchasing blue light blocking glasses and/or not looking at your phone or TV for at least one hour (ideally two) before going to sleep.

Upon waking up, consider starting your morning with meditation/journaling, 15 minutes of sunlight, and a tall glass of water.

Keeping your room cool and dark and maintaining a consistent sleep and wake schedule also help support a healthy sleep routine.

3. Move Your Body

No, you don’t need a gym. All you need is your body and a little bit of space for some HIIT, yoga, or stretching. Exercise increases the number of mitochondria – or the “powerhouse” of the cell –  improving your body’s ability to produce energy. In other words, the more mitochondria you have, the more energy you can generate during exercise, the faster and longer you can exercise, and the more resilient you become to aging, illness, and disease.

Here are three workouts on YouTube. They are for different levels of fitness, so be sure to consult your trainer or physician if you’re just getting started:

4. Reduce Stress and Anxiety

One of the risk factors for worsened COVID-19 is fear and anxiety, which, let’s face it, most folks have been struggling with throughout 2020 and 2021. We can’t change the facts, but we can change our response to what is happening around us. Just taking the time to breathe, do a digital detox, spend time in nature, connect with loved ones, and do joyful things can significantly reduce anxiety. Eating whole, balanced meals reduces anxiety because it keeps our blood sugar balanced.

Take note of how you spend your time daily and what sorts of inputs you allow into your life. If you are constantly doing things that feed your anxiety, it’s time for some habit changes. Make a list of things that reduce feelings of stress and anxiety, and make time for them daily.

Takeaway:

Start with these four simple strategies to improve your health, and you’ll be surprised at how much better you feel. For the men, also be aware of the upcoming Men’s Health Retreat with The Wisemen Project.

Author

  • Dennis McNamara, CFP®, CHFC®, AIF®, CSLP®

    Today, as co-founder of wHealth Advisors, I find immense fulfillment in knowing that we use our platform as a force for good. As a firm, we’re founded on the industry’s highest standards for ethics and transparency while also offering pro-bono services to those in need. Financially, we donate a portion of our gross revenue annually to qualified 501(c)3 organizations (which are nominated + voted on by our clients). Personally, though, I find the greatest satisfaction in helping my clients gain financial peace of mind through prudent money management. Prudent money management is like a positive feedback loop: when we are no longer burdened by finances, other dimensions of our lives also tend to improve. As we continue to grow we realize that as important as money is, those other dimensions of life are equally (if not more!) important. As modern philosopher Naval Ravikant reminds us: “The three big ones in life are wealth, health, and happiness. We pursue them in that order, but their importance is reverse. A calm mind, a fit body, and a house full of love. These things cannot be bought.” My life’s mission has been dedicated to helping others use money to close the gap between who they are today and the best version of themselves that awaits ahead. I am excited to meet you and look forward to the opportunity of working together on your journey to financial independence! Designations: - Certified Financial Planner™ - Chartered Financial Consultant® - Accredited Investment Fiduciary® - Certified Student Loan Professional® Featured in: - Forbes - U.S. News & World Report - Financial Advisor Magazine Outside of wHealth Advisors: - Educating myself more on: Stoicism, permaculture, climate justice, systemic racism, health & longevity science - Happiest when: outdoors with wife, Arabelle, and son, Manny - Stays active with: strength training, functional range conditioning, hiking, cycling, surfing, and yoga - Financially splurges on: Single-origin coffee

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