Four Practices to Level Up Your Health Right Now!
As I’ve been working to establish my Health Coaching practice, I’ve had the opportunity to chat with many different women of all ages and backgrounds about their health goals. While their goals and motivation to make changes are all unique, one common thread appears in each conversation - the sense of overwhelm that comes when we want to make some serious changes but don’t know where or how to start. So often when we feel like we’re stuck in a rut and want to change to our habits, we have the desire to make big changes all at once. And while it’s great to be ambitious, when we take on too much we ultimately set ourselves up for failure. I’m here to tell you that small, manageable changes often yield great results! But where to start? If you’re feeling like you’re stuck, here are 4 small, manageable health practices you can incorporate now that will leave you feeling energized and uplifted.
1. Drink Your Water!
The small and seemingly insignificant act of drinking water actually packs a huge host of benefits to your overall health. To name a few, drinking water:
Carries nutrients
Flushes toxins
Lubricates and cushions joints
Balances blood sugar
Helps to clear your skin
Regulates your body temperature and metabolism
Reduces inflammation
And SO much more
Your daily goal should be to drink half your body weight in ounces (for example, if you’re 150 lbs, you’d aim to drink 75 oz. of water). Add lemon, cucumber, mint, whatever you like to switch it up too!
2. Make a Magic Meal!
What is a Magic Meal? A Magic Meal is that perfect combination of all the nutrients your body wants in order to perform its best. The formula is simple:
⅓ of your plate is green vegetables
⅓ of your plate is nutrient dense starchy vegetable or grains
⅓ of your plate is high quality protein
1-2 Tbsp high quality fat
A few other things to keep in mind if you have the means: favour fewer ingredients where possible (aiming to choose foods that have ingredients that include the food itself and maybe 1-2 other items), choose organic when possible, and support local whenever you can too!
3. Breathe!
This seems like a no-brainer, I know. But how many times throughout your day do you actually stop and take a breath? We are busy, and we live in a society that views being busy and on the go as a badge of honour. And unfortunately, how we do one thing is often how we do all things. So if we’re constantly moving throughout our days at full speed, chances are we aren’t taking the time to slow down, relax and catch our breath. The act of breathing consciously (taking deep inhales and exhales) allows us to slow down and convinces our central nervous system that we are relaxed. Added bonus - breathing in more oxygen helps you burn your food more fully, therefore increasing your capacity to burn calories and fat.
4. Go to Bed!
Just like we are all busy and zooming through our days, most of us are tired and don’t get enough sleep. BUT, when we are sleep deprived:
Our cortisol rises, which can lead to weight gain, insulin resistance, high blood pressure, and depression
Our hunger hormone increases
Our brain’s pleasure receptors are activated, so we are more likely reach for things like sugar and caffeine
Making even just a 30-minute adjustment to your bedtime can make a difference. Then from there, try and go to bed earlier by increments of 10 minutes wherever possible. In order to get the most out of your slumber, avoid eating late at night, consuming social media before bed, watching the news or any other stimulating TV, or consuming caffeine late in the day.
Taking on too much too quickly leads us to feelings of overwhelm, and ultimately we feel like giving up, so I’m not suggesting you take on everything I’ve listed at once. Choosing even one of these areas to focus on and make small, gradual changes will make a big impact on your overall health. And if you feel like you are ready to make changes but don’t know where to start, that’s where I can help! Working with a Health Coach can help you address all of these things and more. So tell me, what’s one area of your health and well-being that you are going to level up?