Top 5 Health Tips
Here are some health tips I try to follow everyday. I hope you find this interesting and it gives you some good ideas.
Health Tip 1: READING BEFORE BED
Reading before bed is something that I am trying to do more in 2021. We are all always so glued to our phones and laptops all day that winding down and not looking at any blue light has shown to lessen anxiety and prevent insomnia. My end goal is to eventually put all electronics down 2 hours before bed… It hasn’t happened yet. When I was younger I used to read a lot, but as technology has developed and social media has become more popular I lost that habit. I always sleep better and go to bed more relaxed when I read at night. I also forgot how getting lost in a good book is so exciting and mesmerizing. Not only does reading help me unwind, but it also gives me something to talk about with friends. Fiction is not my only go to reads, but I also read my Bible before bed. I encourage everyone to do this, especially if you are a student-athlete. If you are a student-athlete or a professional athlete this will really help with your mental health in my opinion. Even if it is something you have to read for school or work, it makes the world of difference. Try it out and let me know your results!
Health Tip 2: 80/20 RULE
I’m sure a lot of you have heard of this health rule and I’m sure there are probably many of you that may already live by this rule. I think this is the best outlook to have on what you eat and what you do for your fitness and health goals. It tends to keep everything in moderation. About 12 years ago my great uncle turned 100 and I remember asking him what is your best life advice and he said, “everything in moderation.” I believe that “moderation” is having no restrictions and listening to your body; however, that doesn’t mean eat brownies or pizza every day. Eat whole foods that nourish your body 80 percent of the time such as salmon, potatoes, broccoli, berries, rice etc. The other 20 percent of the time have the brownies, pizza, etc. I love to splurge on these things on the weekends because that is usually when I am taking my days off from exercising and I can just relax and enjoy. In addition, I think this applies to fitness as well. I’m working out 80 percent of the time and the other 20 percent I’m recovering my muscles and just enjoying a regular day where I don’t have to think about what workout I’m going to do. The goal is to not think too much about working out and what you are eating, but to find how you can keep your life balanced between workouts and nourishing your body correctly.
Note: I have tried every health hack/diet possible: Keto, Paleo, Vegan, Vegetarian, counting macros, etc. Some people live by those diets and that’s great, but I found I could never sustain it. I did find what foods worked for my body and which workouts made me feel the best. I now try to eat as much of those foods as I can and do the workouts that make me feel the best based on how my body feels.
Health Tip 3: Eat Lots of Salmon
One health hack I have tended to follow in the past year or so is eating Salmon at least three times per week. In the past after surgeries was when I was eating a ton of salmon and it made me feel fuller longer and more energized. Not only do I feel great from it, but it helped my skin and cognitive health a lot. Since incorporating more Salmon into my diet, my skin has broken out less and I tend to have better short term memory. I don’t necessarily know if this is all from just salmon, but I have found that when I don’t integrate it into my diet as much I don’t see as many of these benefits.
I would also like to note that some health benefits of salmon are:
Fights Inflammation: if you are injured I would definitely recommend eating more salmon if you can tolerate seafood.
Protects Brain Health: According to some studies salmon can help with anxiety, depression, and memory loss.
Antioxidant
Health Tip 4: Lotion Your Skin
I have recently been moisturizing a lot in the past few months and have seen a major difference in my skin. Not only my face, but my legs, arms, and hands twice a day makes my skin feel so hydrated and smooth. I have also seen a difference in the appearance of my scars. This is something so small and many of you might not think much about it, especially the men out there; however, I think no matter what gender you are this is something you might want to try. I never realized the importance of self care until I was out of college. College athletes do this for yourself and give yourself some grace and TLC for all the hard work you do. This health hack I think should be accompanied with my Health Tip #5 below. The two accompanied together have made a world of difference for me.
Health Tip 5: Drink Water
I know, I know…. You’re probably thinking great another person telling me to drink lots of water. I would have thought the same thing just a few months ago. After focusing more on my self care recently I never realized the importance of hydration. Drinking water has the reputation for weight loss, but it’s more than that. Water is a necessity to live and keeps your body energized. I said it right, water actually can give you more energy! It is flushing everything bad out of your body and allows for more oxygen and nutrients to get to your brain. I drink a lot of water because I see a difference in my skin, my mood, my workouts and my overall gut health. If I don’t drink enough water I get stomach cramps and I feel more tired, especially during a workout. It doesn’t hurt to try to drink more water because what do you have to loose? Try it out and see what it does and yes you will have to go to the bathroom every 5 minute, but trust me this is the one tip you should really try and incorporate.
I calculated my water intake my dividing my body weight in half and then adding another twelve oz for every 30 minutes of exercise; therefore, I should be drinking almost 100oz of water. I added a little more on there because I usually workout outside; therefore, you are supposed to drink a little more than an extra twelve oz every 30 minutes.
