Top 3 Ways to Improve your Health RIGHT NOW

1. Get Enough Sleep

Did you know that we spend 1/3 of our lives sleeping? Most people don’t get enough sleep or deep, restorative sleep. Lack of sleep and/or sleep disorders affect more than 60% of people.

Inadequate sleep has short term and long term health effects:

Short term— can affect your judgment, mood, ability to learn and retain information, and may increase risk of serious accidents and injury

Long term— health problems such as high blood pressure, cardiovascular problems, obesity,
diabetes, stroke, kidney disease

Sleep More:

To slim down — The old saying ‘you snooze, you lose’ couldn’t be more accurate when it comes to shedding pounds. Depriving your body of sleep can speed up the aging process and decrease your weight-loss efforts. The brain craves carbohydrates when you’re tired, so you could unknowingly sabotage even the best laid plans. Aim for a good seven hours (minimum) of shuteye every night to allow your body to restore itself and to protect your vital organ functions.

To prevent health problems— According to the National Institutes of Health, ongoing lack of sleep is linked to an increased risk of heart disease, kidney disease, high blood pressure, diabetes and stroke.

To improve brain function— Sleep is necessary for learning and memory.

To fight off colds and infections – If you are sleep-deprived, you are more likely to get sick with the common cold, or take longer to recover from sickness. Sleep helps fight infections.

To improve mood— Sleep helps improve your mental health. Less sleep may lead to depression and anxiety.

Check with your internist if you think you may have a problem with sleeping. If your internist agrees: Call MAP® today at 1-888-289-0700 for help finding a sleep specialist.

2. Be Mindful

What does this mean? Mindfulness is a focused awareness and attention on the present moment or paying attention on purpose. Being mindful is to be accepting and not judgmental of yourself. It is a calm state of mind that must be practiced over and over again. In other words, be kind to yourself.

There are scientific findings that link mindfulness to physical and mental health benefits. These include: reduced risk of cancer, heart disease and depression, it can help lower blood pressure, improve immune system, improve your sleep, and help with pain relief. Stop what you are doing at least once a day and apply some of these methods of mindfulness every day.

Practice mindfulness:
Take a walk and listen to nature
Close your eyes and sit still
Take deep breaths several times a day
Practice yoga
Listen to music
Focus on your senses
Deplug – Turn off phone, computer, TV and electronics
Be alone and have “me” time

3. Know your Health Status

People sometimes overestimate their health status. You may be feeling good and don’t have a cold right now, but it doesn’t mean you are healthy. It’s important to know your health status now to prevent problems down the road. If you don’t know your blood pressure reading or your cholesterol level, it’s time to check it out. Call MAP® today at 1-888-289-0700 to help you find a primary care physician/internal medicine specialist. Make an appointment and get started on knowing your complete health status.

Know your numbers— these critical numbers are key indicators of your risk for serious health conditions:
Blood pressure
Blood cholesterol
Body weight/BMI

Recommended Range
Less than 130/80
Total less than 180
BMI of 18.6 – 24.9
Waistline smaller than 35 inches
Waistline smaller than 40 inches
Blood Sugar Results
Fasting Plasma Glucose
less than 100 mg/dl
100 mg/dl to 125 mg/dl
126 mg/dl or higher
Develop a plan with your doctor to monitor your numbers
Self-track your numbers— download the My Health Record PDF to track your numbers
Bring your record of all your numbers to your doctor’s appointment
If your numbers get worse or are not improving, contact your doctor right away
If you are prescribed medications, know the names/dosages, and take them as directed
Tell your doctor if you are taking vitamins or herbal supplements – they can have different interactions with your prescribed medications
Keep a current medication/vitamin/supplement/allergy list with you at all times – always update it when it changes
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