Ready, Set... Well!
Simple Steps to Start Our Wellness Journey
Ready, Set… Well!
Wellness is the state of being both physically and emotionally healthy. Wellness can only be achieved by assessing our current state and setting goals of where we would like to be. Then by making gradual, substantive changes we can achieve those goals.
Below are some important components for truly being WELL. We will go deeper into each of these components (and more!) in coming articles.
Plan meals. This is a very important tool in living a healthy lifestyle. By scheduling meals for the week and making sure those groceries and ingredients are in the house, there is less temptation to pick up fast food on the way home. It also helps us incorporate a variety of nutritious foods.
Exercise. It is very important to incorporate moderate intensity physical activity into a healthy life. This does not have to require a gym membership either. It is about adding extra steps throughout the day such as taking the dog for a brisk walk or walking up and down stairs at work during breaks. More movement is proven by research to produce big results physically AND mentally.
Eat breakfast, later. Intermittent fasting has proven itself over and over again to be an effective tool for our overall wellness for several reasons. First, it enables us to have more metabolic “downtime” allowing our body to burn stored fat and take a break from the oxidative free radicals produced by digestion. Second, it helps us not eat too close to bedtime by keeping all our calorie consumption in 8-10 hours during the day. For that first meal of the day, include protein and good healthy fats, along with some fruit and veggies to hit our nourishment goals and feel full longer.
Hydrate with water. Water is essential for proper cell function, aids digestion and flushes toxins out of our body. It is better to EAT calories and keep liquid calories to a minimum. High calorie beverages don’t give the sense of fullness for very long.
Write it down. Food logs help us become aware of our eating habits and what we are actually consuming in a typical day. Those who are logging everything they eat for a period of time are generally more successful with nourishment and wellness goals long-term. An intake log can also help pinpoint a food that may be causing sensitivity that we may not realize until we see a pattern in what we have written down.
Eat more fruits and vegetables. Eating more of these low-calorie, nutrient-packed foods can help crowd out highly processed foods thereby maximizing our nutritional intake. It is essential to make sure that we are eating nutrients, not just empty calories.
Seek help for dealing with emotional concerns. While it can be difficult to face the challenges of relationships and emotions, the results can be fulfilling and rewarding. Often, emotional issues lead us to overeat and/or eat the wrong foods. Dealing with our emotional concerns reap mental and physical benefits all the way around.
Get enough sleep. Turn off the screens early, have some relaxation time, darken your bedroom and try to keep your sleeping schedule the same. Adequate sleep helps us physically and emotionally.
The most successful process is to start by making one or two small changes at first. Once these changes develop into healthy habits, incorporate one or two new changes. This creates a foundation of nourishment and wellness on which we continue to build. Always discuss medical and emotional concerns with a health care professional.
You are valuable and you are loved! Be well!