Essentials Tips

How to Get More Exercise

Getting regular exercise benefits all aspects of health. Making a workout - even if it's just a 20-minute walk with the dog - a part of every day will improve immune function, mood, sleep, concentration and much more. Block out exercise periods in your daily calendar and stick to them. You may also choose to work out with a partner - hold each other accountable and find activities that both you enjoy!

Cut back on Caffeine

Excessive caffeine can compromise health. Whether it's digestive issues, dehydration or elevated blood pressure, overconsumption of this common stimulant has some very unpleasant effects. Excess caffeine can also burden the adrenal glands, leading to greater fatigue and impaired ability to burn body fat. Start gradually trimming your daily caffeine intake, first from sugary energy drinks and then from coffee. Consider more moderate sources of caffeine like green tea if you still feel the need for a bit of a pick-me-up.

How to Lose Weight

Losing excess body fat is a key step in improving overall health, but too many people focus exclusively on losing weight. This can be frustrating, as vigorous exercise builds muscle while burning fat – you're getting healthier, but your weight may barely budge! A better measure is tracking your waist circumference with a flexible tape. Research indicates that for optimal disease resistance, men should stay under 40 inches and under 35 is better. Women should stay under 35 inches, under 32.5 is better. Do this by eliminating easily stored carbohydrate calories like those in baked goods, candy and fruit juices. Calorie counting can be helpful, but controlling carbohydrate intake may work better.

What is Moderate Alcohol Consumption?

Studies on alcohol define moderation as one daily serving for a woman and up to two servings for a man. One serving is the equivalent of twelve ounces of beer, five ounces of wine or one and a half ounces of 80-proof liquor. Consumption at this level appears to be safe for most people, and may even confer modest heart-health benefits. If you choose to consume alcohol, keep it moderate and enjoy responsibly. If you find controlling your intake challenging, consider nonalcoholic beverages in social situations like club soda with a lime.