8 Ways You Can Care For Your Body
When it comes to taking care of your body, experts at Verywell Fit swear by these eight practices. Take a look at them and see what you may want to consider committing to in pursuit of ultimate health.
Eating Whole Foods
A whole foods and plant-based dietary pattern involves eating high-fiber, low-fat foods and minimizing animal-based products and processed foods. Studies have found that eating too many ultra-processed foods increases the risk of overall cardiovascular disease, coronary heart disease, and cerebrovascular disease. Examples of ultra-processed foods include candy, fried foods, and sweetened beverages.
Compared to non-plant-based diets, plant-based diets lower the risk of cardiovascular disease and mortality, says Sara Chatfield, MPH, RDN, a registered dietitian nutritionist. “Whole plant foods like fruits and vegetables, whole grains, beans, lentils, nuts, and seeds offer a variety of benefits for mental and physical health."
Whole plant foods also are good sources of dietary fiber, essential nutrients, and other beneficial compounds. You can boost your diet by eating more fresh fruits and vegetables and eating other fiber-rich foods, such as almonds, black beans, or barley. An eating pattern like the Mediterranean Diet is also an excellent way to consume mostly whole foods with lean protein and low-fat dairy.
The USDA Dietary Guidelines recommend balancing your plate with vegetables, fruit, legumes, nuts, and seeds. To do this, try adding a serving of fresh fruit to your breakfast. Snack on raw vegetables with guacamole or a bean-based dip.
Getting Enough High-Quality Sleep
According to a 2015 study, teens and adults need between seven and 10 hours of sleep, depending on their age. Quality rest allows your brain to clear out the cobwebs and dispose of waste. To do this, your brain uses a fluid-filled channel to clear out toxins while you sleep, allowing you to start fresh the next day. In short, your brain needs sleep to rejuvenate itself.
Sleep is also strongly linked to your immune system. An immune response can interrupt your sleep, and a lack of sleep can hurt the strength of your immune system.
Studies have found that sleep affects other ways your body functions, too, and can impact emotional and behavioral regulation. Not getting enough sleep also can negatively affect your self-control, inhibition, evaluation, and decision-making.
Even your social interactions can be impacted, though research about this effect is ongoing. Currently, researchers believe that the emotional reactivity and emotional dysregulation experienced due to a lack of sleep have a negative impact on a person’s social interactions. If you're not getting enough sleep you're more likely to have trouble regulating your emotions—which can lead you to say things you regret or make poor decisions.
Hydrating Consistently
A lack of hydration can negatively impact your urinary tract, including your kidneys and bladder. Your kidneys are responsible for filtering your blood and removing waste. In a single day, your kidneys filter about 150 quarts of blood. But, improper waste impairs this function, as well as increases the likelihood that bacteria will infect your bladder or urinary tract. Drinking enough water allows the kidneys and bladder to flush out bacteria more effectively.
“Our bodies are about 60% water, and drinking enough of it also is essential for our digestion and other critical body functions," says Chatfield. "But many of us don’t drink enough water to meet our needs. Water intake can affect your entire body and many bodily functions, making it an essential factor of health."
Low fluid intake can also cause constipation or other digestive issues. One of the most easily reversible causes of constipation is staying hydrated.
Engaging in Strength Training
Resistance training, also known as strength training, is a form of exercise that improves muscular strength and endurance through the use of body weight or external weights. Examples of bodyweight exercises include push-ups, sit-ups, squats, and planks. The Physical Activity Guidelines for Americans recommends at least two days of full-body resistance training per week.
In a study focused on improving the health of frail, older adults, researchers discovered resistance training promoted significant enhancements in muscle strength, muscle power, and functional outcomes. Consistently, engaging in strength training also can improve and maintain your health as you age.
Walking Regularly
Cardiovascular exercise is a form of movement that aims to improve cardiovascular health and function. One of the most accessible forms of cardio is walking, which is low-impact and requires no special training or equipment. In a study that targeted the mental health of people who live in cities, researchers discovered that walking was especially beneficial.
Walking also can improve more than cardiovascular health. A study that focused on postmenopausal women with osteoporosis, or bone mineral density loss, found that brisk walking effectively improves bone mineral density, even when done in short bursts. In this study, women walked briskly for 30 minutes a day, three times a week.
Managing Stress
In 2022, the American Psychological Association expressed concern for the stress levels of U.S. adults and noted that society as a whole is in distress. In fact, about 45% of U.S. adults did not feel protected by U.S. laws, and 70% of them felt that the U.S. government did not care about them. While it's challenging to alter these things, there are some ways you can manage your stress levels.
“We live in a hyper-frazzled, multi-tasking, venti-caffeinated, relentlessly sleep-deprived world from which it is becoming increasingly difficult to unplug—both metaphorically and physically,” says Darnell Cox, MA, a gerontologist and leading healthy aging expert.
But, proper stress management is crucial. Chronic stress can cause anxiety disorders, major depression, various health conditions, and even death. Some methods for managing stress include walking in nature, having a social support system, spending time with animals, getting enough sleep, exercising, and practicing mindfulness or meditation.
Getting Outdoors
Nature is refreshing for the senses and the mind—especially at a time when many people spend hours indoors looking at a screen. As the world becomes more and more urbanized, researchers and medical experts alike are urging people to spend more time in nature. The benefits of spending time in nature include reduced stress, increased cognitive performance, and even increased feelings of inspiration or fascination.
A 2019 study concluded that spending at least 120 minutes a week in nature contributes to good health and well-being. Further, the quality and biodiversity of the ecosystem seem to correlate with the effects of spending time in it. People who spent time in rural and coastal locations of higher environmental quality (such as nature reserves) reported enhanced feelings of connectedness and psychological restoration.
The above practices are expert-recommended and research-backed to help inform you about ultimate health do’s and don’ts. However, when trying to achieve the best possible health for your body and mind, it’s important to remember that your path is individualized. Plus, there are so many other practices not listed here that can be beneficial to you. The key is to find sustainable and realistic behaviors that add joy to your life.
