Back to basics

Before you buy the next trendy supplement or green juice powder that promotes clear skin, more energy, or better digestion, I highly suggest getting back to the basics of health. The pillars of health that most of us continuously deprive our bodies of. I personally kept pushing away the habits and basics that make my body thrive and kept buying another supplement after another that advertised what I was looking for. When in reality, all I needed was proper sleep, hydration, nutrients, movement, and connection. It’s way too easy nowadays with everything at our fingertips to not want the newest promoted product. Trust me, I get it. If only we could take a magic pill and all of our problems would disappear. Unfortunately, that’s not the case and never will be. So, the best thing we can do for ourselves is to rebuild the foundation we have destroyed. It can be overwhelming to do everything at once and also know where to begin. The best advice I can give is to break it all down into categories and choose one or two things to begin with and build your way up from there. Once you feel like you have a good grasp on certain habits or routines, then you can start adding another one on. You’ll be amazed at how things change once you get the ball rolling and won’t need another product to feel the way you do.

Sleep:

            Sleep is the #1 thing you need to come back to when feeling “off” in any way. Without good sleep, we’re essentially setting ourselves up for failure. When we don’t sleep well our cravings go up, stressors affect us more easily, we’re irritable, our blood sugar is dysregulated, our blood pressure increases, our energy levels decline, inflammation increases….need I go on? Our sleep quality is dependent on a lot of factors, so what affects you more than others can vary from person to person. For example, some people do better eating closer to bedtime while others need to leave about a 4-hour window from eating until sleep. There really is no right or wrong so staying in tune with your body will be key here. Another key element is creating a nighttime routine. And again, this will look different for each person. Starting an hour or 2 before bed you can light some candles, dim the lights, take a shower/bath, read a book, journal, stretch, anything that puts your mind at ease and into a relaxing state for sleep. Start jotting down some things you want to incorporate into this routine and try it out for a few nights and add/take out things when needed. Some tips to set you up for a restless night of sleep include putting your phone (and any other form of technology) away at least 30 min-1 hour before bed, turning the air down to a cold temperature, and writing down any to-do’s for the next day or any other thoughts ruminating in your mind.

Hydration:

            It comes as no surprise that the majority of us are dehydrated. We drink too much coffee, alcohol, and tend to overindulge in processed foods. When it comes to hydration, I’m not just talking about water. You can be drinking a lot of water and still be dehydrated. What we want to focus on instead is electrolytes. Electrolytes are essential for maintain fluid balance and ensuring that your cells absorb the water. This includes sodium, potassium, magnesium, and calcium. An easy way to make sure you’re staying properly hydrated is to add a pinch of sea salt to your water. You can also had a lemon/lime and/or coconut water too. If you want to add packaged electrolytes to your water so you don’t have to do anything else, I love the brand LMNT since there are no artificial ingredients or added sugar. It truly makes a difference to energy levels and overall health.

Nutrients:

            Diet is another foundational component to our health. And I’m not referring to going on “a diet”, but rather what your overall food choices look like on a daily basis. I also don’t want to tell you all the foods you need to take out so there is nothing left for you to enjoy. That’s not really how I roll. Instead, I want to inspire you to add in more and different foods that can greatly impact your health in a positive way. I know how overwhelming it can be to know where to even begin with proper nutrition and I’m here to help you. I don’t need you to choose between veganism or keto or paleo, but being aware of foods that fuel and nourish you tune into your body’s needs and wants. Again, everyone is unique and some foods that may work for you may not work for another person. I suggest taking notes at the end of the day of your overall mood, energy, and any digestive symptoms you have based on the foods you ate that day. To get back to basics and create the foundation for your health, first start by focusing your meals around vegetables, fruits, quality proteins, and healthy fats. You can also experiment with how your body feels adding in whole grains or healthy starchy carbohydrates, like root vegetables. You may find that your body needs more carbohydrates and less fats or less carbohydrates and more fats depending on your unique lifestyle and genetics. Also focus on adding in protein to every meal. For example, protein powder in your morning smoothie or oatmeal, grass-fed beef in your salad at lunch, and wild-caught salmon with your dinner. There are so many amazing recipes online to help inspire you in the kitchen and no meal has to be fancy. Whole-foods are what we are aiming for, but it’s also more than okay to indulge in more fun foods from time to time. The idea is to add in more whole and real foods to give your body the nutrients it needs and then we can still enjoy other foods in our life.

Movement:

            Most of us are sedentary on a day-to-day basis and we don’t even realize the impact this is having on not just our physical health, but our mental health as well. Movement is essential for our health and it doesn’t have to be an hour of cardio or HIIT workouts everyday. Going for a walk outside or a pilates class can be just what your body is asking for and needs. It’s also okay for our needs to vary (especially as a woman with a menstrual cycle). Our energy levels fluctuate throughout the month so if some days you’re feeling rundown and are in the mood for a restorative yoga class or some days you have more energy than you know what to do with and want to take a cycling class, that is perfectly normal! It’s also great to give your body a variety of movement so different muscles are activated and your brain has to learn new actions. Blood flow increases when we move, so if you’re feeling anxious or stuck, try physically moving and feel as that energy shifts to something else. It truly is empowering. If you don’t have time for any structured movement, try even a standing desk or taking a few breaks throughout the day to stand up. After eating, walking for just a few minutes can have beneficial impacts on our blood sugar levels. So whatever you can add in to your day is a plus.

Connection:

            There are a couple ways we can think about connection. Connection to ourselves. To others. To the Universe. So this really can be whatever you need it to be. Disconnection to any of these areas can leave us feeling depressed, anxious, isolated, or just unmotivated. If you’re feeling lonely, maybe connecting with friends is what you need to focus on. Even finding a community online that has the same interests as you can create a deep connection to others. Or if you feel like you’re always go-go-go, maybe connecting to yourself through meditation or mindfulness is what you need to focus on. Whatever the focus is for you, make it a priority every week or month to put this connection time on your schedule. Connections with others and ourselves impacts our health in ways we don’t really think about. Research has shown how quality time with others, whether that’s family or friends, can positively impact our brains, can help prevent brain deterioration down the road, and decreases levels of anxiety and depression. When we’re feeling low often we want to isolate from others and ourselves, but actually connecting is what is going to help us feel better in the long-run.

I hope this inspires you to take a look at your current habits/routines and helps you rebuild your foundation for health.