Tip #1: Kick Start Your Day With H2O
Start your morning off right with a big glass of water. After fasting all night, this first drink of water will help to hydrate your cells and wake you up. Pssst, getting yourself a cool hydroflask will encourage you to drink more water through out the day. Plus, it can keep your water cold or warm all day. It may seem strange, but having a water bottle on you all day helps to remind you to drink water!
Tip #2: Get More Laughter
Laughter is not only enjoyable, but according to the research, it really is the best medicine. It is actually incredible how much laughter can heal the body. A good belly laugh can increase the oxygen in the blood and decrease blood pressure, heart rate, and your stress response. Laughter can also strengthen the immune system and release endorphins that serve as a pain killer.
Laughter is even considered a form of exercise and burns calories. A study from Vanderbilt University found that 10-15 minutes of laughter can burn up to 50 calories. Laughing can connect people and increase a sense of social cohesion. It can shift perspectives from negative to positive and increase mental resiliency. In a nutshell, laughter is an important part of any mental and physical fitness program.
Tip #3: Grab a Friend
Lets face it. Life is better when you have others that you care about around you. One of the most important factors to increased health and quality of life is human connection. Research has shown that isolation decreases your immune system function and can lead to chronic diseases. Social isolation can can also cause or maintain a level of depression that will affect the entire body. Dr. Cacioppo, a Psychologist from the University of Chicago, discovered that feelings of loneliness can increase your risk of an early death by 14%. Other symptoms of loneliness are sleep deprivation, an increase in blood pressure, and the production of stress hormones.
Getting strong connections with others can be challenging, but once you do, your overall health and well-being will see the benefits. Just having one intimate connection with someone is enough to have a positive affect on your life. In addition, feeling as you are part of a community or enjoying the connection of saying hello to another person on the street can offer the same benefits, physically and mentally, as a run around the block.
Tip #4: Get Mentally Fit
Mental Fitness can be defined in different ways. I like to define it as having the tools necessary to cope with every day challenges and stressors. To be mentally fit, you thrive even with the daily complications thrown your way and are able to affect you community and family in a positive way. Someone who is strong mentally reduces stress, strengthens the immune system, and increases the overall quality of life.
You want to strengthen your mental fitness? Your lifestyle choices can play a major role including sleep, healthy nutrition, and daily physical activity. You can also strengthen your mental fitness by having a tool box of resources. These resources may include friends and family, walks in nature, meditation, and simple acts of deep breathing.
Tip #5: Move Daily
Notice it says move daily. So many people do not enjoy exercising. Therefore, if you exercise with the attitude that it is work, it will not help you mental fitness. That is why I say MOVE daily. So, what type of movement does your body want to do today? Let the inspiration come from your body, not your head. This could dancing, hiking, kayaking, playing with your kids, and so much more. The movement should be pleasurable and remember -ALL movement counts!
If you move as little as twenty to thirty minutes per day you will improve and maintain your health. Movement reduces physical and mental stress while at the same time releasing the feel good chemical “dopamine,” which will improve your mood. In addition, movement promotes heart health by improving your circulation, blood flow and improve your memory, control your weight, and strengthen your muscles.
Tip #6: Get Outside
3 Underrated but Potent Vitamins!
Vitamin N = Nature
Vitamin FA= Fresh Air
Vitamin S = Sunshine
Being in sunlight triggers skin to make Vitamin D. Vitamin D, also known as the ‘sunshine vitamin’, is a steroid hormone precursor. Research has linked low Vitamin D levels with depression, obesity, diabetes, cardiovascular disease, autoimmune disease, osteoporosis and cancer.
To make sure you have enough Vitamin D, be sure to get at least 15-20 minutes outside without sunscreen. Your body needs the sunlight without sunscreens to produce vitamin D. Even SPF 8 creams can prevent the production of the vitamin.
So, it’s important to get outside and get lots of nature, fresh air and sunshine—these are potent forms of food for our bodies!
Tip #7: Good Sleeping Habits
When you’re sleep-deprived, your cortisol rises, which mimics the stress of the blood sugar roller coaster and all of its harmful effects, such as weight gain, insulin resistance, heart attacks, high blood pressure, depression, osteoporosis, decreased immune function, and more. A lack of sleep also increases the hormone ghrelin, which is known as the hunger hormone. This is produced predominantly by the stomach. This hormone also acts on the pleasure center of the brain, which can prompt you to reach for multiple servings.
When tired, you are more likely to make poor decisions, doubt yourself, and feel foggy-brained or anxious. One activity that can help you get a good night’s sleep is to create a power down hour. One hour before you want to go to sleep, begin powering down all of your electronics and go through your evening routine full of relaxing activities. This will ready your system physically and psychologically for sleep. The power down hour is meant to be a routine that is flexible so that it can continue to grow and evolve with you. This routine will also help you get to sleep at a regular time consistently, which will help reset your circadian rhythm.
The circadian rhythm coordinates a natural ebb and flow of different bodily processes happening at specific points throughout the day such as metabolism, immunity, sex drive, cognitive functions, etc. Many experts recommend 7-9 hours of sleep per night as optimal. As with food, it is about finding the amount that works best for you. If you want to live a healthy life, get a good night’s sleep so that you wake up refreshed and energized every morning.
7. Eat Real Food
Count chemicals, not calories. Increasing food quality is the key to improving health. Imagine food on a spectrum. On the left you have the lowest quality of food possible and on the other end you have the highest quality food that is organic, locally and seasonally grown by your neighbor farmer. The goal is to continually do our best to eat closer and closer to the right side of the spectrum. Take one small step closer to high quality food with every food choice. Change happens in small chunks. Allow it to be a journey. This is a highly valuable process that is a big contributor to helping you build healthy habits that last.
Follow these four simple guidelines to make this easier. First, the ingredients list is going to tell you how many chemicals are in the food and as a result how processed it is. For simplicity, the shorter the list is the more likely it is closer to the right side of the spectrum. Next, buy organic and non-gmo when possible. Third, phase in to phase out. When you eat more high-quality real food, the low-quality processed food, naturally begins to fall away without discipline, force or willpower. Lastly, focus on what you GET to eat vs what you can’t eat. You GET to eat foods that will nourish you and give you the energy to accomplish your goals!
Tip #9: Meal Prep!
Making your meals ahead of time will end up saving you, time, money, and stress in your life! For this life hack, getting yourself some meal prep containers is a game-changer. There are an abundance of great recipes for meal prepping online, that freeze and reheat really well. Or, if you are too busy to prep a week of cooking, there are food services such as Hello Fresh and Freshly that can help you have balanced meals with minimal cooking!
Tip #10: Use a Calendar
Calendars are a simple, free, and portable tool that can be of tremendous assistance in helping organize and schedule your life. They come in all shapes and sizes and every member of the family, including small children, can learn to use them.
You can schedule out when you are grocery shopping, what days you are cooking a healthy meal, and when you will get your movement in. That way there are no excuses for skipping anything. Electronic organizers or calendars on your cell phone may be an even better solution for some. Just be sure to have a backup somewhere if you lose your phone or if the internet goes down.
Looking for more health tips? Book a session with me and we will discover what the best path is for your health journey.
Inspired Happiness 