Many people are dedicated to fitness and nutrition because of the way it makes them look and feel. What better way to improve one’s overall wellbeing than to eat right and work out? Well, while eating right and exercise are two keys to health, there are multiple other things people can do to complement an active and nutrition-centric lifestyle. Koibito Poke checks out some of the things that can help boost a better quality of life.
Get Enough Sleep — According to the Division of Sleep Medicine at Harvard Medical School, “sleep plays a critical role in immune function, metabolism, memory, learning, and other vital functions” and notes that insufficient sleep can lead to poor health and put people at risk for many diseases and health problems. Quite simply, lack of sleep can wreak havoc on one’s health — mind and body. Have trouble getting to sleep and staying asleep? Dr. Mark Hyman offers the following tips:
Stick to a regular schedule when it comes to going to bed and waking up
Shut down technology and keep devices away from the bed to avoid temptation
Clear the mind (bonus hack – keep a journal by the bed to jot down something to add to the to-do list or a lingering thought)
Do some light yoga or stretching before bed (bonus hack – a daily yoga practice is proven to improve sleep significantly)
Try herbal remedies and natural supplements such as passionflower, valerian root extract, melatonin or magnesium.
Calm the mind with relaxation practices such as guided imagery, meditation or deep breathing exercises
Give Back — Giving back to one’s community by volunteering time or donating to a valued cause is definitely a feel good act. But beyond that, doing good has been proven to “do good” for one’s health too! According to the Cleveland Clinic, health benefits associated with giving back include:
Lower blood pressure
Lower stress levels
Greater happiness and satisfaction
Socialize — Blue Zones creator Dan Buettner has traveled the world studying the communities in which the residents not only live the longest but report a high quality of life. He put together a list of common denominators called the Power 9, which includes healthy tips like focusing on a plant-based diet, eating only until 80 percent full, moving more and finding a sense of purpose. Among that list are also key tips including “Wine @ 5,” “Right Tribe” and “Loved Ones First.” Through studies and his own personal research, he found friendships and social connections can boost “mental fitness.”
“Wine @ 5” is inspired by the people of Sardinia, Italy where they take time each afternoon to “laugh with and at each other” according to Buettner. “Right Tribe” refers to the importance of fostering social connections like the people of Ikaria, Greece and “Loved Ones First” means taking care of, and spending time with, all members of the family. In Okinawa, Japan, people form a moai — a strong social network of family and friends that support one another well into old age.
Bask in the Sun — While the sun has gotten a bad rap for causing skin damage and cancer, the right sunlight — at the right time and in the right amount — is actually very good for one’s health. According to the National Library of Medicine’s National Center for Biotechnology Information, sunlight boosts the body’s supply of vitamin D, which increases tooth and bone strength as well as supports muscles, nerves and immune system. As little as 10 to 15 minutes in the sun a few times a week can do the trick, but vitamin D supplements or eating shellfish and fish (such as salmon, halibut and tuna) can also help.
Koibito Poke encourages people to incorporate these keys to longevity and happiness into their lives. And, as always, for a healthy meal that supports any dietary need or preference while offering endless nutritious benefits, stop into any Koibito Poke location today!