5 tips for building a healthy lifestyle
1. Figure out what you love, and do that. We have so many different things marketed to us daily. It’s tempting to try all of the new fad diets, teas, pills and products, especially when they’re promising big results. None of that is sustainable. Even if it worked for a few weeks, what will you do when it’s over? Trial and error can be helpful in figuring out what works for you. The sooner you know, the better. Maybe you love a mediterranean style diet and doing yoga 5 days a week. Maybe you lift weights 4 days a week and eat a paleo style diet. Maybe all foods fit into your 80/20 lifestyle, and you go for walks every day. We all like and thrive off different things. You don’t have to eat keto and do pilates because someone else is doing it. We are all bio-individual, meaning we are different and can all benefit from different things. However, I do believe a huge part of our physical and mental health is nutrition and movement. So, it’s good to figure out what works for you and make sure you are focusing on those two things. The only way to get what you want, is to do the work. Just make the work something you love and look forward to!
2. Focus on real, whole foods. There’s no way to really go wrong here. Of course, you will hear that a certain veggie isn’t great, fruit has sugar, meat and eggs are bad, etc. Cut that noise out and focus on a wholesome diet. Eat in a way that makes you feel your best and nourishes your body. This will be a little different for everyone. However, most people will do best on a real, whole foods diet. I look at how we evolved. What are we meant to eat? What makes us thrive and function optimally? We demonize foods like eggs and red meat while promoting foods like cheerios and candy. Doesn’t make a lot of sense. If you avoid or limit processed foods and add in more wholesome, nutrient-dense foods, you are on the right track.
3. Move your body! We are meant to be active. Movement and exercise have so many amazing benefits. This will also get you to your goals quicker. If your goal is to lose weight, you can do this by changing your diet only. However, things will move a lot quicker when you combine the two. You can also change your body composition with diet and strength training. If you change your diet only, you will look exactly the same, just a smaller version. Not saying you need to lift weights, but I believe you should be doing something. Again, anything that you love as long as you’re moving your body - hiking, walking, lifting weights, biking, etc. We are not meant to be sedentary nor is it good for our health. This will also have a massively positive impact on mental health. When we think of exercise, we think physical. It’s great for physical health of course but the effect it has on mental health is honestly amazing. Feeling tired? Bummed out? Go for a long walk outside or do a 40 minute workout and see how you feel after. Love those endorphins!
4. Prioritize sleep. This is often overlooked but should really be on the top of your list when it comes to health and wellness. Not getting enough sleep can lead to so many problems: premature aging, poor immune function, craving junk food, insulin resistance, cognitive dysfunction and more. Getting a good, proper night's sleep is important for growth and repair and also helps with mood and energy. You know that feeling when you only get a couple hours of sleep, and you wake up foggy and exhausted? That’s the worst. Waking up clear headed and vibrant is the goal.
Some helpful sleep tips:
Go to bed and wake up at the same time every day - getting into a consistent schedule can really help.
Make sure you’re getting some sunlight when possible - getting sun into our eyes first thing in the morning can help set our circadian rhythm.
No blue light before bed - try to stay away from TV and phone for an hour or two before bedtime. Blue light disrupts our sleep.
The more active you are, the better you will sleep. If you’re struggling at all with falling or staying asleep, add some exercise to your daily routine and you will be amazed at the difference.
No caffeine after 12pm - this is just a general guideline but this can have a huge effect on sleep. If you do drink caffeine, try and keep it to the morning/early afternoon.
No alcohol - some people feel they sleep better with it but this is completely misunderstood. You may fall asleep more quickly, but sleep is 100% disrupted by alcohol. You will most likely find yourself waking in the middle of the night, having trouble falling back asleep and/or feeling groggy in the morning since sleep was impaired.
A cool, dark room - this will help to relax and sleep more deeply.
Magnesium - this is something I personally take. Most of us are not getting enough magnesium in our diets. Magnesium is great for so many things and sleep is one of them!
5. Stress management. This is a difficult one because it’s not easy to just turn our stress and anxiety off. However, it’s super important for our overall health and can improve tremendously with practice. Some things that help with stress: a nutritious diet, no alcohol, proper sleep, sunshine, nature, exercise, deep breathing, meditation, journaling, gratitude, etc. The list goes on. There are really so many positive habits that can help to manage stress. I experienced intense anxiety years ago and some major factors in helping me were a real, whole foods diet, exercise, sunlight, nature, deep breathing and gratitude. Can something as simple as saying what you’re grateful for in the morning help? Yes, it can. Practicing these things and doing them consistently will make the biggest difference. I think back to when I had unbearable anxiety and I was eating poorly, drinking alcohol, not getting enough sun + nature, and focusing on the bad instead of the good. We are our own worst enemy. Fortunately, we have the power to change it.