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5 tips to Staying Healthy in 2021

Sapphire Health & Wellness - Gilbert Lifestyle's recommended primary health care providers tips to start the new year healthy

5 tips to Staying Healthy in 2021

1. Vitamin D – Low vitamin D can make us vulnerable to infection, increase fatigue and depression. Spend some time outdoors, make sure to incorporate foods high in vitamin D (salmon, mushrooms, ricotta cheese, milk, etc.) or speak with your doctor about supplementation. This may even help you fight off COVID-19!

2. Make 2021 the year to focus on YOU - Find an activity that you really enjoy and schedule time for it each week. Reduce your stress by limiting exposure to the news to a maximum of 1 hour per day, journal daily to help process feelings, get adequate sleep, and utilize mindfulness or meditation apps on your phone for 5 minutes each morning. Most importantly, do not feel ashamed if you are struggling with hopelessness, depressed or anxiety. Reach out to your primary care provider and let them know how you feel. They have many resources to offer than can help your overall mental health.

3. Physical activity – Getting at least 30 minutes of exercise per day will help reduce stress, blood pressure and weight. You do not need a gym to work out. Utilize free resources on the internet, smart TV or social media to find exercises that you can do at home. Even better, find a buddy to join you and keep you accountable.

4. Nutrition – What we eat can have a significant impact on our stress levels. Overindulging in sugar, caffeine or alcohol can increase our anxiety and sluggishness and make depression worse. Make sure to incorporate a diet rich in fruits and vegetables and drink at least 64 ounces of water each day. Be mindful of “stress snacking” and try to cook at home for at least one meal per day. Eating with others can help prevent feeling isolated and practice mindful eating.

5.  Be proactive with your health - Schedule your annual physical with your primary care provider. Health screenings based on age and determined by the U.S. Preventative Services Task Force help to identify health abnormalities before they become problematic. Your provider may also recommend vaccinations appropriate for your age. Prepare for your appointment by creating a list of questions or concerns for your provider, so that they can counsel you on ways to stay healthy and prevent chronic disease.

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