How to increase your health span?

A comment made by Dr Mark Hyman, made me pause and refresh my memory on the main reason why I exercise as much as I do and why I try to eliminate things from my life that do not benefit my long-term wellbeing. I want to live a healthy (and long) life with the people I love and do the things that bring me joy. I want to be able to play with my future grandchildren, tie my own shoelaces and go for a hike with my husband.

I realize that genetics play a role in determining your health span, however there are many lifestyle changes we can make to increase our chances of living a long, healthy life.

Here are some of my top tips to help you increase your health span:

• Treat food as medicine and eat a healthy diet: Eating a balanced diet that is rich in fruits, vegetables, whole grains, lean protein, and healthy fats can help you maintain a healthy weight, reduce inflammation, and lower your risk of chronic diseases like heart disease and cancer.

• Exercise regularly: Regular exercise can help you maintain a healthy weight, reduce your risk of chronic diseases, and improve your mental health. Aim for at least 150 minutes of moderate-intensity aerobic activity or 75 minutes of vigorous-intensity aerobic activity each week (this doesn't all have to be at the same time. You can include short bursts of activity throughout the day). Include some resistance training to your weekly schedule, my recommendation is at least 2-3 sessions a week.

• Stress management: Chronic stress can contribute to a variety of health problems, including heart disease, depression, and anxiety. Find healthy ways to manage stress, such as meditation, walk in the nature, yoga or deep breathing exercises. Find what works for you and do this every day so that you can stay on top of stress and maintain sense of calm and control in your life.

• Get enough sleep: Sleep is essential for good health. Most adults need 7-9 hours of sleep each night. Lack of sleep can contribute to a variety of health problems, including obesity, heart disease, and depression. Avoid bright lights before bed, use of lavender oil and letting in some fresh air before bed are just some of the ways to set yourself ready for a good night’s sleep.

• Avoid smoking and excessive alcohol consumption: Smoking and excessive alcohol consumption can increase your risk of chronic diseases, including heart disease, cancer, and liver disease. If you smoke or drink excessively, consider quitting or reducing your consumption.

• Surround yourself with positive people and stay socially engaged: Social isolation and loneliness can have negative effects on your health. Stay connected with friends and family and participate in social activities that you enjoy.

• Stay up-to-date with medical screenings and check-ups: Regular medical screenings and check-ups can help detect health problems early, when they are more treatable.

I hope these tips help you get started. Remember to make time to care yourself so that you can be there for the people that you love. If you need help with personal training or wellness coaching, please reach out. My new wellness resources: Balance for Life Guided Journal and the accompanying Ultimate planner are a great way to help you get started on your own unique journey. www.balanceforlifejournal.com