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It seems like being healthy is really complicated lately. Most people will make resolutions this year to get healthy but almost everyone will do it in a different
Dr. Anna Anderson
way. Some will commit to exercising more often, eating healthier, trying to establish new habits or break old ones. Some will spend hundreds on cleanses, supplements and lab tests. So, who’s right? Which method is the right one to get healthy ASAP?
For every different approach, their are success stories and people who claim it’s a scam. Why is this? The reason is because there is no “one size fits all” approach to getting healthy. Every body is different and every person will require different things to help them reach their health goals. That is why it’s important to understand what the foundations are for your health. You know your body better than anyone else! So, let’s dig in.
We all have the same basic foundations that contribute to our overall health:
- Movement
- Nourishment
- Mindset
- Sleep
Let’s break them down:
Movement:
When we make goals in this area, we tend to go a little overboard. Like, starting a 30 day extreme challenge or committing to running a marathon. There’s nothing wrong with those types of goals… if you’re ready for them. The truth is, most of us don’t get enough movement in throughout the day. Our lifestyle involves sitting in the car, sitting at work, sitting to watch TV, etc.
Take a good look at your day to day routine. Then, focus on simple ways to add more movement.
For example:
- Go for short walks throughout the day
- Stand up from your desk every hour and walk to the drinking fountain
- Stand while you scroll social media
- Stretching while watching Netflix or the news
These are all simple ways to move more. Adding these small habits can be just as effective at improving health as a few weekly trips to the gym. Wear a watch that tracks your steps, it’ll become a new (healthy) obsession. Studies show that exercise actually increases your energy levels, improves your memory, elevates your mood, increases your attention span and makes you more alert! Get Moving!
Nourishment
Anyone who claims that food should just be fuel is missing out on a major opportunity to experience life. (In my opinion!) just because you want to enjoy food, doesn’t mean you have to throw your diet in the trash. There can be balance and better choices made.
I specifically chose the word “nourishment” for this pillar. When we eat, we are nourishing our bodies. Diets tend to be temporary and have such a negative association to them. In order to improve this pillar, try to start slow. It can be SO tempting to dive into a really extreme diet that requires drastic change to your day to day routine.
Keep it simple! Rather than committing to a crash diet that may not be sustainable in the long run, do something that you can stick to! For example; try making a goal to eat a vegetable with every meal – even snacks! Or drinking a big glass of water before, during or after every time you eat. Try some healthier versions of your favorite meals or treats.
My biggest tip with nourishment – don’t make ELIMINATION the primary goal. When we decide to eliminate something, it causes us to focus on it and you’ll start to see it everywhere, making it SO much harder to be successful. Instead, ADD something healthy.
For example:
- Eat a vegetable with every meal – including snacks!
- Drink a big glass of water before or after each meal and snack
- Find healthier versions of your favorite meals and treats – Fit Foodie Finds is my favorite blog for this!
- Eat protein with every meal
- Never leave the house with a big bottle of water and make it your goal to finish it before you get home
When you get good at one goal (give it at least 30 days) then add another! Baby steps, my friends!
Mindset:
Did you know your brain can’t tell the difference between a scenario you are imagining in your mind and one that is actually happening? Your brain perceives both scenarios as stress and drums up a cocktail of stress hormones in an effort to protect you. A situation is bound to go poorly if you spend time thinking (worrying) of all the ways it could go poorly. On the flip side, imagining all the ways something could go in your favor will make it that much more likely to occur. This is why vision boards are so popular.
Mindset sets the tone of each moment of your life. You absolutely have all the power in the world to change it. Every waking moment of the day, we are talking to ourselves so you might as well say something positive. Studies have shown that People with a more positive mindset perform better on tests, make better decisions, are more effective at work and are more helpful to others. Neuroscientists have found that a positive mindset prompts new cell growth, whereas a negative mindset causes decay!
Here are some ways you can catch promote a more positive mindset:
- Think about your day ahead and imagine in as much detail as you can how it could go absolutely perfectly
- Anticipate potential stressful scenarios you might find yourself in and then imagine how the best version of you would handle them
- Ask yourself each morning, “What can I be excited about today?”
Mindset work always sounds a little cliche and kind of silly to me. However, the more I practice it and read about it the more it changes my moments, which changes my day. Do it long enough and this practice will change your life.
Sleep
The most important pillar.
7-8 hours of sleep is what is recommended and there’s tons of science backing that up. If I could recommend you focus on only of the pillars, this would be it. When we get good sleep, it leads to less stress, increased productivity, more profitability and less conflict. When we’re exhausted, it leads to binge eating, sugar cravings, no energy or motivation for movement and many negative effects on our mental health and mindset.
As a chiropractor, I ask everyone in the office how they sleep. It’s really rare that anyone tells me they sleep great! I hear all kinds of excuses. Please don’t let your excuses stop you from attempting to get better sleep. Push them aside and find one habit you can add to your routine. Here are a few examples:
- NO screen time at least 1 hours before bed. No phone, computer or TV.
- Stretch for 20-30 minutes before bed
- Make your bedroom a Phone/technology free zone
- Journal before bed – this helps prevent your mind from running all the stressful thoughts as your trying to drift off to sleep
- Remove clutter from your bedroom, turn the room into a peaceful sanctuary
- Meditation – try a guided Yoga Nidra meditation before bed. I bet you won’t make it to the end before you fall asleep!
- Limit your caffeine intake
Start implementing these habits to improve your sleep and any others you find necessary. I promise it will improve all other aspects of your health and life!
Whats the first step to making change?
I just gave you a TON of tools to improve your health. But where should you start?
1. Start with awareness. Become aware of these different pillars of your health. Which area could you use the most work in? Be honest.
2. Pick one of the pillars that you want to start mastering. Let’s say you decide to focus on your sleep. Become aware of your current sleep habits. How long are you sleeping? Are you having trouble falling asleep, staying asleep or maybe both?
3. Pick one habit you could start implementing. that will help to improve this pillar.
4. Then, it’s time to take action. Implement your routine. Keep track of your progress by making notes about what worked and what hasn’t? Don’t become discouraged from failed attempts to improve.
5. Time + Consistency! It takes time to develop these habits and adjust to your new normal, keep going!
If you’re looking for support and a way to improve your health even faster, we can help you do that. At our office, we address your nervous system through chiropractic. The nervous system is the major control panel for all of your health foundations and every function within your body. Pairing these new habits with chiropractic care will give your body the best possible chance at success, while providing you with the support and encouragement you need to achieve your health goals. YOU GOT THIS!