As Ob/Gyns, clean lifestyle recommendations are the norm, especially when we focus on trying to conceive, pregnancy and breastfeeding health. In reality, living a clean lifestyle is something all of us should strive to practice.
Healthy living improves every aspect of life – from the physical, to the mental and emotional too.
Tenets of Living a Clean Lifestyle
But what does living a clean lifestyle, actually mean? As we head into the holiday season – and approach a brand new year – begin taking stock of these important aspects of health and wellness to see if there’s some “cleaning up” to be done.
Eat a well-rounded diet
Trying to eat healthy all the time is unrealistic. That’s why we advocate eating a well-rounded diet. If you have an existing health condition – adhere to your doctor’s dietary recommendations and restrictions as much as possible. Otherwise, aim to eat a well-rounded diet that includes such an abundance of whole, fresh, high-fiber and nutrient-rich foods that they counterbalance the fun-but-not-so-healthy-treats we all love from time to time.
Fun Healthy Lifestyle Tips: Try sticking to the 80/20 rule – keeping 80% of your calories from healthy food and 20% of your calories from some of those less-healthy favorites.
Drink in moderation
According to healthfinder.gov – drinking in moderation means:
- No more than 1 drink/day for women
- No more than 2 drinks/day for men
Also, note that different alcoholic beverages have varying alcohol levels so “1 drink” means:
- 12 oz (1 bottle) of beer
- 5 ounces of wine
- 1 shot of liquor (1.5 ounces)
If you’re trying to get pregnant, we recommend abstaining from alcohol altogether, so the fetus is never affected. And, as long as you’re at it, cut out other recreational habits like cigarettes, pot and other drugs.
Exercise moderately for 30-minutes a day, 5-days a week
Not only is exercise good for your heart, your muscles and that ideal healthy weight target – regular exercise is a natural blood sugar balance. Those who exercise moderately for 30-minutes a day, for at least 5 days per week, have significantly reduced risk of heart disease, type 2 diabetes and even Alzheimer’s and dementia.
Get 7 to 9 hours of sleep each night
We’ve always known that getting a good night’s sleep was important to overall health. There are so many statistics out there about healthy sleep patterns and healthy everything else. Now, however, researchers find that sleep is more critical to brain and neuron health than we thought. Studies show, in addition to healthy diets and regular exercise, healthy sleep patterns can notably reduce your risk of Alzheimer’s and dementia – as a result of the amyloid cleansing that takes place during certain sleep phases.
Start a gratitude journal
Do you have an empty journal sitting around? Take it off the shelf and turn it into a gratitude journal. It’s a wonderful way to remind yourself about all that is going positively in your life – celebrating the abundance that surrounds you.
The team at Overlake hopes that this upcoming year will see you living your cleanest, happiest and most joy-filled year yet.