Back to the Basics
If you are having a hard time finding where to start your health journey or if you simply have gotten off track, always go back to the basics!
There is a lot of information on social media about health, new diets, supplements and exercise! It can feel overwhelming to know what is best for you. It is important to remember we are all bio-individual, which means what is right and works for one person may not be the best thing for another. We are all made wonderfully complex, but there are some basics that are beneficial for all of us to live, move and have our being well in this life! Remember to start small and do what feels manageable to you. Even working on one or two basics at a time to become successful can make a difference and give a boost to implement another step!
Healthy Basics:
Nourish- Make sure you are reading the ingredients of the foods you are consuming. Prioritize whole foods that are full of nutrients and foods that are minimally processed. Think lots of fruits, veggies, healthy fats, whole grains, quality proteins! I love to implement the “crowd out” method, which means as you add in the good things, then the things that are not serving you well will eventually fade out.
Hydrate- It is important to properly hydrate each day. It will help energy levels, skin, and overall health. A good amount to aim for is half your body weight in ounces. If you are working out, you will want to have more. You can hydrate with water (if you need flavor add fresh fruit, herbs, veggies, lemons), electrolyte water ( I like LMNT), eat fruits and veggies that are hydrating and drink un-caffeinated teas.
Movement- We need some type of movement every day. Even if it is a walk around the block after dinner. Every day will look different, but find ways that you enjoy moving. I love switching the mindset of exercise to movement. It will look different in different seasons of life. It also is important to add some type of strength training to your movement rhythms, even if it is only 10 min. Hiking, biking, and walking (especially after dinner walks) are some of my favorites.
Time to pause- A moment to reflect and be grateful. Time to be in prayer, time to be present and still. This will look different for everyone. I love having my morning rhythm to breath, pray and read before I start my day. I also think it is important to find times during your day, even if its a minute or two to read, sit in silence with a cup of tea and reflect and be grateful. Push the pause button in your day to stop, breath, and refresh! Time is a precious gift.
Community- Find your people, make time and connect with them. I believe we are made to live in community. It can be a walk with a friend, date night, lunch with friends, a game night, volunteer work…anything that connects you with others.
Spend time outdoors and in nature- Vitamin D is an essential vitamin we get from sunlight. Also being outside helps our mental clarity, stress, and mood.
Rest- Prioritizing sleep is essential. Our bodies need sleep to help detox, heal, and function well. I always tell my kids “sleep is the best medicine.” A good amount to aim for is 7-9 hours depending on your bodies needs. If going to bed is hard, try and implement a nighttime routine to help your body wind down. Limit light exposure and blue light, drink a cup of calming tea like chamomile ( I love the organic Traditional Medicinals brand), and take a warm bath or shower.
Now that you know the basics, how can you add these essential rhythms to your day? Remember, start small! Small changes turn into big successes as we take steps forward! Cheers to health!
Source: IIN hormone course
