5 Steps to Getting Your Health on Track

Discover 5 essential steps to get your health on track: quality sleep, balanced nutrition with recipes, wise supplements, regular exercise, and dedicated self-care. Start your journey to a healthier you today!

Embarking on a journey to better health can feel overwhelming, but it doesn’t have to be. By focusing on a few key areas, you can make significant strides towards a healthier, happier you. In this post, we’ll explore five essential steps to getting your health on track: prioritizing quality sleep, eating a balanced diet with delicious recipes, taking supplements wisely, incorporating regular exercise, and making time for self-care. These actionable tips will help you create a sustainable and holistic approach to wellness, empowering you to thrive in every aspect of your life. Let’s dive in!

Step 1: Prioritize Quality Sleep

Getting enough high-quality sleep is foundational for overall health. Aim for 7-9 hours of sleep per night. Here are a few tips to improve your sleep:

Create a sleep schedule: Go to bed and wake up at the same time every day, even on weekends.
Optimize your sleep environment: Keep your bedroom cool, dark, and quiet.
Limit screen time before bed: Reduce exposure to blue light from phones and computers at least an hour before bedtime.
Practice relaxation techniques: Try deep breathing, meditation, or gentle yoga before bed to calm your mind and body.

Some of my favorite products to optimize my sleep routine include:

Ritual Vitamins Stress Relief (You will never get a better night of sleep!!)
Chilipad
Pillow Cube Pillows (THE BEST!!!!)
Bedjet (Click here for all my tips for people who sleep hot!)
ZZZTape and Better Mouthtape (Check out this post for more info on the benefits mouthtaping!)

Step 2: Eat a Balanced Diet

Nutrition plays a crucial role in maintaining your health. Focus on a balanced diet rich in whole foods. Here are some healthy recipes and snack ideas:

More recipes here.

Healthy Snack Ideas for taking on the go:

Thunderbird Bar (raw vegan whole food snack bars!) – Use code HEALTHYHELPER for 15% off your order
2Fit Bars and Brownies (healthy vegan protein bars!) – use code HEALTHYHELPER for 10% off
Seven Sundays (grain free, healthy cereals!) – 30% off your order with code HEALTHYHELPER30
Smart Sweets – healthy candy! Use code HEALTHYHELPER10 for 10% off your order
Awsum Snacks (CLEAN quinoa based cereals and snacks with no sugar!) – Use code HEALTHYHELPER for 10% off your order
Julian Bakery (protein granolas and crackers!) – code PROULXKR for 10% off your order
Hu Kitchen (high quality chocolates!) – use code HEALTHYHELPER for 15% off your order
IQ Bar (brain boosting vegan protein bars!) – use code HEALTHYHELPER15 for 15% off
Bearded Brothers Bars (clean vegan, whole food protein bars!) – use code KAILA30 for 30% off your order
No Cow (delicious vegan protein bars!) – click for 15% off your order!
Perfect Keto (clean keto snacks and supplements!) – 20% off your order with code HEALTHYHELPER
Skout Organic (whole food protein bars!) – 20% off your order with code HEALTHYHELPER
Nick’s Sticks (clean jerky sticks!) – use code HH10 for 10% off your order
Drybox Snacks (no sugar added dried fruit!) – use code HEALTHYHELPER for 15% off your order
Little Sesame (healthy dips and sauces!) – use code HEALTHYHELPER for 10% off your order
Simple Bars (no sugar added nut bars!) – use code HEALTHYHELPER for 10% off your order

Additionally, stock your kitchen with readily available, healthy foods with a grocery delivery service like Thrive Market!

Step 3: Take Supplements Wisely

Supplements can fill nutritional gaps, however it’s essential to choose wisely and consult with a healthcare provider. Here are some commonly recommended supplements:

Multivitamins: To cover basic nutritional needs.
Omega-3 Fatty Acids: For heart and brain health.

Protein Powder: For muscle building and satiety.
Vitamin D: Especially if you have limited sun exposure.
Probiotics: For gut health.

Electrolytes: For optimal hydration. Water isn’t enough! (My go-to brands are Perfect Keto and Saltivate. code healthyhelper saves $$ both places!)

Make sure to get your supplements from reputable brands including:

Solaray Supplements – use code HEALTHYHELPER for 15% off your order
Smarter Nutrition – use code HEALTYHELPER for 10% off your order
Optify Supplements – use code HEALTHYHELPER for 10% off your order
Ritual Vitamins – use code HEALTHYHELPER25 for 25% off your order
Swanson Vitamins – use code HHELPER for 40% off sitewide and FREE SHIPPING
iHerbPLUS – use code HEALTHYHELPER for 10% off your order
Memore – use code HEALTHYHELPER for 15% off your order
Top Nutrition and Fitness Supplements – use code HEALTHYHELPER for 10% off your order

Also, be sure to check out my go-to CLEAN protein brands:

Human Improvement – 15% off with code HEALTHYHELPER
Levels Protein – clean whey protein! Use code KAILA20 for 20% off
Promix – use code HEALTHYHELPER10 for 10% off
Tropeaka – 12% off your order with code HEALTHYHELPER
Get Yok’d Sports Nutrition – TONS of your favorite protein brands. Use code KAILA for 15% off sitewide
Bulletproof – use code HEALTHYHELPER for 15% off your order
True Nutrition – use code HEALTHYHELPER for 5% off your order

Step 4: Incorporate Regular Exercise

Regular physical activity is vital for overall health. Aim for at least 150 minutes of moderate-intensity exercise per week. Here are some tips to get started:

Find activities you enjoy: Whether it’s dancing, hiking, swimming, or cycling, choose exercises that you find fun.
Mix it up: Combine cardiovascular exercise with strength training and flexibility workouts.
Set realistic goals: Start small and gradually increase the intensity and duration of your workouts.
Stay consistent: Make exercise a regular part of your routine by scheduling it into your day.

An easy way to incorporate exercise into your day? A walking pad! Walking pads can be an easy, convenient way to increase your step count for the day and get in mini exercise breaks even when you’re busy.

Step 5: Make Time for Self-Care

Self-care is essential for mental and emotional well-being. Incorporate these practices into your routine:

Mindfulness and meditation: Spend a few minutes each day practicing mindfulness or meditation to reduce stress and increase focus.
Hobbies and interests: Engage in activities that bring you joy and relaxation, whether it’s reading, painting, or gardening.
Social connections: Spend time with friends and family to foster positive relationships.
Rest and relaxation: Make time to unwind and relax, whether through a warm bath, a good book, or a quiet walk in nature.
Take care of your skin: Your skin is with you for a life time! Take a few moments in your day to take care of it with effective, high-quality products from Derma-E. Think of it as your ME time! Use code HEALTHYHELPER10 to save 10%.

Conclusion

Getting your health on track involves a holistic approach that includes quality sleep, balanced nutrition, wise supplementation, regular exercise, and dedicated self-care. By incorporating these five steps into your daily routine, you’ll be well on your way to a healthier, happier you. Start today and watch your well-being flourish!