Back to Basics for Better Health

      When it comes to setting goals, whether its New Year or just a new season this year, keep it simple and get back to the basics for better health. Studies show that when people set lofty goals, they don’t see them through. I’m all about setting patients up with realistic and sustainable solutions that fit into their lives. As they say, it’s the little things that count, and the basics of healthy living like drinking more water, eating more veggies and fruit, moving your body and getting a good night’s sleep, can go a long way.

Back to Basics Tip #1: Drink More Water

The human body is made mostly of water, so it only makes sense that it will operate best when properly hydrated. Humans are able to hydrate themselves through the consumption of water-rich fruits and veggies and by drinking herbal teas and natural juices, but most importantly, by drinking pure, clean water. The average body requires two liters of water a day. Yep, TWO LITERS! When the body is properly hydrated, toxins are continually eliminated, the skin glows, metabolic functions proceed at optimal rates, and all cells are nourished. In other words, your body loves it and you feel good.

I commonly hear people who drink very little water say “I’m just not thirsty!” This is because the body has adapted and has down regulated the thirst signal because it’s not getting any. When these same people increase their water intake they complain about increased trips to the bathroom. However, like a neglected house plant who doesn’t know what to do with water when it has gone so long without, the body soon learns that water is coming in on a consistent basis and will up-regulate it’s use by cells, and trips to the bathroom become less frequent.

Water is incredibly healing; it’s amazing how a couple glasses of water can promote such vitality and energy! When the body is dehydrated, many bodily processes are slowed. Headaches and dizziness, constipation and toxin build-up, mental-fog and poor concentration… these are just some of the consequences of poor water intake, yet they suggest the importance of good hydration. So, what are you waiting for…drink up!

Back To Basics Tip #2: Eat More Veggies & Fruit

“Eat your greens!” – said every mother in history. For good reason! Fruits and vegetables are an essential part of a healthy, disease-fighting diet. They are high in vitamins, minerals and other phytochemicals, which have been shown to help prevent cancer growth, are essential for immune system functioning, promote elimination and detoxification and boost energy.

Enjoy citrus fruits such as oranges, lemons, limes and grapefruits, and berries, such as blueberries, blackberries and strawberries. Avoid fruit juices, which are high in sugar (mangoes, grapes) and limit other fruits to 2 servings per day. Eat a minimum of 6 servings of veggies per day (and aim for 10!), and eat a rainbow – focus on brightly coloured ones, and of course, greens. Cruciferous vegetables like broccoli, cauliflower, kale, Brussels sprouts and cabbage contain sulfur compounds, which have anti-cancer properties. Cruciferous veggies can also help to clear excess estrogen and balance hormones.

If you picture your dinner plate and divide it into 4 quarters, 1/4 should be comprised of meat or a good quality protein source; 1/4 starchy veggie (like sweet potato, parsnips, or turnip) or whole grains; and the rest (1/2 your plate) should be veggies (roasted, steamed, sautéed, fresh salad, take your pick!). You can also snack on chopped up raw veggies like carrots, cucumber and celery with a healthy dip like humus, and fresh greens are great to top your scrambled eggs with in the morning. Bon appétit!

Back To Basics Tip #3: Move Your Body

When it comes to basics, we can’t overlook the power of moving our bodies. Did you notice I didn’t say exercise? Don’t get me wrong, exercise is great, but we usually think of that involving getting to a class or a gym (and if you do that – awesome, keep it up). Get creative and move your body in ways that you can incorporate into your life:

• Take the stairs instead of the elevator or escalator
• Park further away from your destination
• Walk or cycle to, or part way, to work
• Play with your kids in the park
• Bench press your baby!
• Set up a standing workstation
• Do some squats over your chair at your desk
• Do a lap around the office every 30 mins
• Use the self checkout at the supermarket
• Do jumping jacks during the commercial breaks

It’s no secret that exercise and moving your body has far reaching effects on energy, mood, weight management, immunity, digestion and prevention of chronic disease, so why put it off any longer? You don’t need a gym to move your body and can easily make it a part of your everyday routine for better health.

Back To Basics Tip #4: Get More Sleep

When we sleep, our musculoskeletal system recovers, the immune system is most active and the adrenal glands (our stress centre) recuperate from the day’s events. Our bodies thrive on a steady circadian rhythm and can really get thrown off when we’re not in a regular sleep routine. Our circadian rhythm is regulated by our exposure to light and dark – as it gets darker outside melatonin is supposed to rise, and cortisol declines; the opposite happens as the sun comes up in the morning. Because of modern technology and indoor lights, our circadian rhythm gets confused. In the few hours before bed, turn down lights in your home, avoid looking at screens (if you must use them, install the f.luxx app that decreases blue light, or use orange glasses), and sleep in the pitch dark (cover light-emitting electronic devices and use blackout blinds, or an eye mask).

Do yourself a favour and get to bed by 10pm and get a full 8 hours of sleep – you’ll be amazed at what a difference this can make in your mood, concentration, energy and overall health. Studies show that the hours of sleep before midnight add up to better sleep quality overall, and interestingly, a regular bedtime is actually more beneficial than the number of hours of sleep that you get. If you struggle with difficulty sleeping, see your naturopathic doctor for some help, as we’re well equipped to deal with this issue naturally. Sleep tight!

 

There you have it – 4 simple ways to get back to basics for a happier and healthier you in the new year!

P.S. If you’ve tried to achieve health and fitness on your own but struggle to find your groove and meet your goals due to fatigue you may consider an Adrenal Function Test. Read on about the signs and symptoms that may be working against you.