At the core of lifestyle medicine interventions lies an aim to enhance one’s quality of life (QoL). Unfortunately, reduction in symptoms alone cannot ensure this goal.
Primary components of a high quality of life include having access to affordable healthcare, decent housing, family-friendly policies and living wage jobs, as well as having the freedom and personal values that reflect who we are as individuals.
1. Exercise
Studies demonstrate the significant positive benefits of regular exercise on one’s quality of life. Exercise strengthens circadian rhythms to keep individuals awake throughout their days and helps them sleep faster at night, as well as increasing gray matter density and decreasing stress levels.
Physical activity encompasses any movement that utilizes muscles to increase breathing or heart rate, from structured exercise sessions to everyday tasks such as housework and walking the dog. Aim for at least 30 minutes of physical activity each day!
2. Eat Right
Eating right isn’t just a buzzword; it’s the foundation of better digestion, energy levels and sleep. Eating well doesn’t need to be complicated or boring!
This toolkit includes posters and tools (food pyramid standee, +F logo puzzle, food fortification pocket flyer and activity sheet on Clean India-Healthy India; as well as combatting of food adulteration key chain) designed for use by Health & Wellness Centre workers to spread key messages on “Eating Right” among their beneficiaries/participants in an engaging manner.
3. Get Enough Sleep
Sleep is essential to good health, yet many of us don’t get enough. Not only can it improve your mood and productivity; sleep also flushes toxins out of the brain while strengthening immunity.
Make sleep a top priority, just as eating well and physical activity should. Establish a bedtime ritual and stick to it so your body can unwind properly before bedtime. Daytime naps should be avoided since these may disrupt the circadian rhythm.
4. Stay Active
Physical activity is vital to good health. Even small amounts of exercise each day can make a significant impactful statement about our wellbeing.
At first, starting and maintaining an exercise regime may seem daunting; but focus on your motivations for becoming more active, and find an activity that gives you pleasure.
Track your progress using an app or a simple checklist on paper – it will bring an invaluable sense of satisfaction when you reach your daily goals!
5. Stay Connected
Socialization is essential to overall wellness. It protects mental acuity as we age and can help mitigate stressful situations.
Spend time with friends, family and neighbors. Reach out to an old acquaintance or connect with a colleague who made an impressionful statement during your life journey.
Service members and their families can turn to Military OneSource or inTransition for resources that help maintain connection, especially during permanent station changes, deployments or life transitions.
6. Be Thankful
Researchers have spent years investigating a simple intervention designed to boost mood, strengthen immunity and lower blood pressure – as well as make you feel more optimistic while increasing empathy toward others.
Practice gratitude as one of the easiest ways to enhance your quality of life. Compose a list every day of three good things that happened or express appreciation to loved ones, either of which can activate the parasympathetic nervous system and promote better sleep while increasing energy levels.
7. Get Enough Sleep
Sleep is essential to improving the quality of life. Sleep helps elevate mood, health and performance.
Research suggests that quality sleep is both directly and indirectly linked to many well-being determinants such as satisfaction with residence and income, physical health and exercise, diet and nutrition and social connections.
Stay on track with your sleep needs by creating a consistent bedtime routine and setting a regular schedule. Try to minimize daytime naps and turn off electronics at least an hour or two before bed.
8. Take Care of Yourself
As is often advised on airplanes, taking care of yourself first is key to having enough energy and mental stamina to assist those around you. Apply this rule before helping someone else.
If you find it hard to prioritize your own needs, therapy may help, or taking steps such as scheduling regular appointments in advance may also be effective. Also consider setting small goals that help develop positive habits in your life such as exercising daily.
