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  • Writer's picturedrveradubovoy

5 Essentials to a Healthy Life

1. Sleep & Relaxation

Many patients have sleep difficulties. Poor habits (“sleep hygiene”) can worsen our overall health. Avoid blue light from electronic devices before bedtime (if you need to look at your phone find a blue light filter for your electronic device.)


2. Nutrition

Adhering to a WFPB (Whole Food Plant Based) or Mediterranean Diet have been shown to have the best health benefits. Dr. Low Dog has a wonderful food pyramid to follow for a Mediterranean Diet.


3. Exercise & Movement

"Sitting is the new smoking"

The best programs combine aerobic, flexibility and strength-training, but anything is usually better than nothing provided that the program slowly builds up the intensity over time.


4. Stress Management

Find a stress relief technique that works for you and practice it every day. Some examples include: meditation, prayer, deep-breathing techniques, listening to relaxation/guided meditation recordings, singing, walking, journaling, sitting in a peaceful area, contact with pets, or anything that brings you joy and allows you to relax.

Avoid stressful people and situations as much as possible.


5. Healthy Relationships

Connect with others in a healthy way. Finding a support group can be a positive resource and social outlet. It can connect you to others in the same situation, who can share tips and experiences. Try and avoid social media and "virtual" connections as your only relationships. Support groups and meetups are a reason to get out of the house and connect with others who truly understand your situation. Avoid unsupportive, abusive, or overly negative people.


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