Healthy Living

Hi everyone! My name is Sierra Hall, I’m a 20-year-old college student studying exercise science. For the past several years I’ve been working on improving my health. I created this blog to share what has helped me throughout my health journey in hopes that others will be inspired to live a healthy life too!

[sierrahall]

Nourish Your Life

The first tip I have for you to improve your health is adopting a nutritious diet. A nutrient-dense and well-balanced diet gives you essential vitamins, antioxidants, and minerals needed for your body to function at 100%. A well-fed body maintains healthy weight, reduces the risk of chronic diseases like diabetes and heart disease, and even increases life span. Giving your body the nutrients, it needs will also give you energy and make you feel less bloated. This is why you feel good when you eat good!

Being mindful about diet choices instills a positive relationship with your body, allowing you to maintain long-term habits that will make for a healthier and happier you!

The following link provides recommendations for adopting a healthy diet and the benefits that doing so will provide:

These are some recipes to my favorite healthy meals that are super easy to make!

https://www.foodnetwork.com/healthy/packages/healthy-every-week/quick-and-simple/healthy-dinners-in-40-minutes-or-less

[sierrahall]

Plant the Garden and Water it

The final piece of advice I will give you in order to successfully live a healthy lifestyle is to not give up and be consistent!

You can't just eat a piece of fruit or go to the gym one day and expect to be fit and healthy the next. Accomplishing your fitness and health goals takes time. It takes effort. It takes dedication. It takes perseverance. You will face challenges. You will have those days where you sit in bed and eat food all day. You won't always reach your goal weight or goal mile time. Life happens. We get busy. Nobody is perfect. But you can't accept defeat. Use obstacles as a lesson to do better and try harder.

Your health journey is like a garden. Just like you plant a garden, you need to start on your health journey somewhere, but just like a garden needs watering, you need to maintain healthy habits and practices in order to stay healthy. So, let every obstacle you face be a lesson to make you a stronger person and don't give up. Be the best you can be!

[sierrahall]

Limit The Bad

I know I’ve given you tips on feeding your body nutrients; however, I think it’s also important for you to know the specific foods that you should avoid, or limit, to live a healthy life!

First, sugar. I know we all love cookies and ice cream but, eating they contain so much sugar, and too much sugar can result in excessive weight gain, diabetes, problems with your heart, and so many more things that are detrimental to your health. Next, cut down on the greasy, salty, fried foods. These foods contain excessive fats, oils and sodium that can lead to heart problems, a decrease in good cholesterol, and can lead to an early death. So, I know fast food is very tasty, but limit how much and how often you eat it.

 So, I’m not saying you can never have a McDonalds burger or a hot fudge sundae ever again but, try and limit your intake of them, or find alternatives, because you will feel great, look great, and live a wonderful, happy life!

For a more detailed list of foods that you should avoid, visit the link below:

Foods and Drinks to Limit

Visit CDC’s Infant and Toddler Nutrition website to learn about introducing different tastes and textures to 6-24 month olds.

[sierrahall]

Vitamins and Supplements

It's easy to overlook the essential nutrients that our bodies need in the busyness of our lives. However, vitamins and supplements are a quick and easy way to give our bodies the fuel they need. I recently discovered vitamins and supplements and started taking them in the morning. I can tell a huge difference in my energy level, skin complexion, and focus.

We may not always get enough vitamins and minerals from our diet. This is where those vitamins come in to the rescue! Things like vitamin D and C help with bone strength and immune support to help your body function at its best. Additionally, if you too get the 2 pm sluggish feeling, try taking vitamin B for that extra energy boost.

Finally, as you endure on your health journey with weightlifting, cardio, or whatever, supplements like creatine, amino acids, and protein powders are essential for muscle recovery and growth!

For more information on the benefits of supplements and vitamins, check out the link below:

For suggestions on what you should take check out the link below. Don't forget to consult your doctor before taking these:

What You Should Know About Supplements

If you take supplements, you’ll want to know what the research shows about what works and what might not.

[sierrahall]

Unplug

We’re living in an age where technology is part of our everyday lives. We rely on our phones for connecting with friends and family and to alleviate boredom; we rely on television for entertainment. Although technology has its perks, balancing screen time is crucial for a healthy life. Let’s explore the amazing benefits of limiting screen time!

First off, I know we’ve all experienced those dry, itchy eyes after a long day of staring at our computers trying to study for a big exam. Well, limiting time spent staring at screens helps prevent that uncomfortable feeling in your eyes. So, next time you have a long day of studying, build in a few breaks to give your eyes that much-needed break. They need time to rest and reset, just like the rest of your body when you sleep!

Speaking of sleep, screens emit blue light which messes up your sleep cycle. To ensure a restful night’s sleep, pick up a book instead of your phone before bed.

Next, unplugging from the digital world fosters a healthy mental state by reducing stress and anxiety that result from constantly checking your phone and needing to know all the latest details from the news. Put that phone down! Your mind will thank you for being present in the moment.

In our digital world, finding a balance for screen time is an important part of living happy and healthy. Limiting screen time promotes eye health, good sleep, and mental well-being. As we know, these are all important things that need to be maintained to truly live a healthy lifestyle. So, occasionally, hit that pause button, turn that phone off, close that computer, take in the beauty of the physical world, let your mind reset, give your body a break.

For more information on the benefits of reducing screen time, check out the link below:

The benefits of unplugging from electronics

Unplugging from technology can provide some serious benefits. Here are some reasons to unplugging and some tips to keep technology use in ch

[sierrahall]

Doctor Visits

Most people aren’t fans of going to the doctor, however, regular health check-ups play a crucial role in maintaining a healthy lifestyle for several reasons.

Regular screening like blood tests, colonoscopies, and mammograms, can detect diseases and cancers at early stages. Regular visits can also prevent and identify a potential health problem before anything happens so the doctor can recommend preventative measures. Additionally, using personal family history and lifestyle information can help medical professionals to personalize treatment plans and monitor them as needed. Additionally, addressing health concerns in early stages is likely to be more cost-efficient than dealing with complex medical conditions in the future.

So, if you’re still considering making that annual doctor visit, do it! Your body will thank you!

For more information on the benefits of health check-ups, click the link below!

Five reasons why you should get an annual checkup | UT Physicians

Regular checkups are beneficial for people of all ages. Here are 5 reasons why you should see a doctor regularly.

[sierrahall]

Get Up and Move

Exercise is a Powerful Medicine

There are many excuses people come up with to avoid exercising. From “I’m too tired” to “I’m too busy” to even “I don’t like it,” you can always come up with an excuse to not exercise. This is why the benefits and importance of exercise needs to be talked about more often. Exercising not only provides weight management benefits but it also reduces the risk of chronic health problems like heart disease, diabetes, and even several types of cancer. It also provides short-term benefits like decreasing the risk of falls, increasing energy, and improving your ability to perform daily activities. It is also found to relieve depression and anxiety.

            Even after hearing all of these benefits, you may still think, “I still don’t like exercising” or “I don’t know where to start,” and they key to finding a type of exercise you’ll like is to just try different things. You never know if you don’t like something unless you try it out. So, if you don’t like running but are looking for an exercise that you’ll enjoy, try cycling! If you don’t have a gym membership or weights available to you, try resistance training! After finding exercise that you enjoy, you can easily make it part of your routine!

            Next time you find yourself with free time throughout day, instead of watching some tv or scrolling on your phone, get up and move!

Fore more information on the benefits of exercise, how to exercise, and what to do before you exercise, check out the link below:

Why Exercise? - familydoctor.org

Exercise is an important part of a healthy lifestyle. Exercise prevents health problems, builds strength, boosts energy, and can help you re

[sierrahall]

Hydrate For Health

In the business and hurry of our lives, it can be easy to overlook the impact of maintaining hydration. Water plays a major role in bodily functioning and in maintaining a healthy lifestyle. Drinking water boosts energy and promotes healthy, hydrated skin.

Water helps with digestion, nutrient absorption, and eliminates toxins, fueling our complex internal machinery.

Moreover, water supports muscle function, performance, and recovery; therefore, it is key for those who are working toward their fitness goals.

Water also has profound impacts beyond the physical realm. Being hydrated can help sharpen your mind, prevent tiredness, and improve stress levels, which, as you know, must be maintained in order to live a healthy lifestyle.

Try to remember to grab a water bottle next time you find yourself rushing out the door. You will eventually create a routine and prioritize staying hydrated, which is another step taken toward living your best life!

Check out the link below for more information on the benefits of healthy hydration:

Water and Healthier Drinks

Getting enough water every day is important for your health. Learn how to drink more water and choose healthier drinks.

[sierrahall]

The Incredible Power of Zzzs

Sleep isn’t always a top priority for some. Whether it’s scrolling on Tik Tok until 2am or pulling an all-nighter because you’re cramming in last minute studying, we’ve all been guilty of not getting enough sleep at some point in our lives. Although studying for a final is important, and scrolling on Tik Tok is fun, the consequences of not getting enough sleep are detrimental to your health.

A lack of sleep can cause immediate consequences like distress, headaches, digestive problems and even chronic health problems like depression, obesity, kidney disease, and heart disease.

You know how the doctor tell you the best thing to do for a virus is sleep and fluids? Well, they’re not just saying that for fun. They really mean it! While we sleep, our immune system gets stronger, so getting the recommended 6-8 hours of sleep a night will help you fight infections and prevent you from getting them. Sufficient sleep also helps regulate your hunger hormones and puts you at lower risk for developing weight gain than those who aren’t getting enough sleep.

There are many more benefits provided from sleep, however, the key to living vibrant life is to not overlook the power of it. So next time you find yourself scrolling on your phone late at night, take a moment to analyze the benefits in the moment, and the consequences to your health in the long run.

For more information on the benefits of sleep and tips on how to get adequate sleep, click the link below:

Better sleep: Why it’s important for your health and tips to sleep soundly

A good night's sleep can often be hard for us to get. But sleep is so important for our health and preventing serious health conditions. Lea

[sierrahall]

The Game-Changer: Managing Stress

Living a healthy lifestyle isn’t just about diet and exercise; it’s also about managing stress!

While there is a healthy amount of stress, prolonged and hard-to-manage stress can negatively impact your overall bodily functioning and quality of life. Whether you recognize it or not, overwhelming stress can cause some of your unhealthy habits like laziness and poor eating choices, causing long-term health problems like heart disease, diabetes, and depression. Addressing stress, by performing techniques such as meditating, stretching, and deep breathing, improves mood, relationships with others, leads to healthier life choices, and improve your overall quality of life!

There are many more techniques that help relieve stress! My favorite stress reliever is going for an outside run. My personal favorite stress relieving activity is going for an outside run. Others might like dancing or even having a good laugh! Here are common healthy stress relieving activities. Maybe you could use one of them the next time you find yourself overwhelmed with stress!

How to Reduce Stress in 10 Minutes

Reducing your stress can improve both your physical and mental health

Here is some additional information about managing and preventing stress, signs of stress, causes of stress, and the benefits of lowering stress:

Learn how to manage stress and prevent serious health problems like heart disease, obesity, high blood pressure, and depression.