When people ask me how to start living “healthier” my immediate answer is the foundations of health. Your health is highly influenced by five different areas, stress, sleep, movement, diet, and mental health. If you want to change your life, these are the key areas where you want to start.
Stress
Stress is the first place you want to focus. Your body sees physical and mental stress as the same thing. When stressed, cortisol which is your stress hormone, increases. This can lead to problems with your immune system, blood sugar, gut, hormones, and many other things. When your body is under constant stress, it starts shutting normal processes down because it thinks it is in fight or flight mode. That sets your body up to not be able to function at its peak level. Getting your stress under control can make a huge difference in the way you feel each day.
Ways to improve stress levels:
- Moderate exercise
- Sleep
- Rest/recovery
- An enjoyable hobby
- Adrenal cocktail
- Prayer or meditation
Sleep
Who doesn’t love sleep? I know I do. But sometimes sleep can be a huge challenge. Sleep is a main pillar of our foundations of health because it is a time of restoration for your body. When we are getting enough sleep or good quality sleep, our health can take a turn pretty quickly. Poor sleep can lead to cortisol imbalance, blood sugar problems, heart disease, fatigue, mood swings, and many other things. Prioritizing sleep is crucial for our overall wellness. Each person has their own unique amount of sleep that will help them feel their best but a good rule of thumb is for a solid 7-8 hours per night for an adult.
Tips for better sleep:
- Morning sunlight
- Bedtime routine
- Cold, dark, and quiet room
- Meditation, prayer, or stretching before bed
Diet
It’s no surprise that diet is included. I can’t stress enough how much influence your diet has on your health. The old saying, “You are what you eat” is so true! Everything you put into your body provides fuel and information for you to use. If you want to optimize your health, reverse disease, or just feel better, you’ve got to address your diet. *Disclaimer: when I use the term “diet”, I mean the food you consume. I do not mean a fad diet or a restrictive meal plan.*
So what’s the best diet? There isn’t one. Each of us is unique in the way we respond to food. Your diet should be tailored to you and your needs. I know this sounds a little overwhelming but it can be easier than you think. Start paying attention to how you feel after you eat something. After a while, you will start to notice small differences in how you feel after eating. Maybe you notice you have more energy or maybe you notice
So what should you eat? My recommendation is a whole foods diet that contains quality proteins, vegetables, fruits, nuts/seeds, beans, healthy fats, and fiber. By the term whole foods, I literally mean whole foods so the ingredient is what it is. For example, sweet potatoes. If you are trying to decide on processed foods, looking for ones with the least amount of ingredients and all words that you recognize is a good place to start.
Tips for improving diet:
- Increase the number and variety of produce
- Choose high-quality meat and dairy products (that are in budget!)
- Eat seasonally (Helps cut down on cost and maximize nutrients in the foods)
- Shop the perimeter of the store
- Eat a fat, protein, and carb with every meal
Movement
Moving your body is a key component of your health. There are way more reasons you should work out other than when trying to lose weight. Movement helps reduce stress, improve mental clarity, and increase muscle tone. Read more about the benefits of regular exercise here. Incorporating 30 minutes of movement 3-4 times a week will make a world of difference in how you feel. Trust me!
We all know that we need to exercise but it can feel daunting. I get it. That’s why I think it is important to find a workout you LOVE. I even wrote a whole post about it. You can check it out here.
Tips for increasing movement:
- Go on a walk
- Take the stairs
- Park farther away from the building
- Try a new workout class
- Look up free workout videos on YouTube
Mental/Spiritual Health
Last but not least, mental and spiritual health. Now, what do I mean by that exactly? Our mental and spiritual health includes many aspects of our life including the way we perceive our circumstances, our relationships, our bodies, etc. It includes how we are able to respond to stressful situations and the coping mechanisms we use to deal with these.
Mental and spiritual health are linked to every area of our health. If something is stressing you out, you probably aren’t sleeping as well or maybe it makes it harder for you to nourish your body. If you are feeling depressed or anxious, it might be harder to find the motivation to move your body. Our mental health should be a number 1 priority.
Tips to help support mental health:
- Counseling
- Therapy
- Meditation
- Prayer
- Exercise
I hope this gives you a glimpse into the importance of the foundations of health and practical things you can implement today. Addressing these areas is one of the tools functional medicine uses to heal the root cause of symptoms. I dive deep into each pillar with my clients because they make a huge impact. If you are struggling with your health, I would love to work with you! Click this link to book an appointment with me.
When life gets busy or things get a little rough, if your health is built on a solid foundation your body will be able to thrive not just survive. Take control of your health today!
