10 Ways to improve your health now

All of the information out there about health and wellness can be very overwhelming. So many opinions about what you “should” do. It’s important to know that while there are general guidelines that work great for everyone, it still comes down to each individual. Only you will know what is best for you and this is known by trying new things. Thinking outside the box of “this is what I’ve always done” and recognizing that what you’ve always done might not be serving you any longer. A lot of times when you focus on improving one area of life it will have a ripple effect and improve other areas. For example, if you are working out daily you feel healthier and have a desire to eat healthier. When you eat healthier you physically feel better, have more energy and find it easier to workout. Your mindset improves from the healthier food choices and the endorphins from working out. And you start sleeping better. What your body craves will change, your tastebuds can be trained to like healthier food even if you have been eating junk for your entire life. You see progress from your workout and start to crave that activity and prioritize moving your body. You get the idea. So, if you don’t know where to start, choose one from the list below where you feel you could use improvement and focus on it for the next 30 days. You’ll notice a difference and motivate yourself to continue making healthy decisions!

1. Learn how to manage your stress. Stress wreaks havoc on your immune system. It’s important to find a stress management plan that works for you. This could be regular walks in nature (without your phone), meditation or prayer, find what brings you joy and makes you laugh - do more of that. Read about stress management here.

2. Make physical exercise a daily habit. Daily exercise benefits more than just your physical health. Studies show it is great for your mental health as well. Find something you enjoy doing and can do consistently. Not just once a week, but daily! Get your heartrate up and don’t be afraid to challenge yourself. Find a buddy to workout with and hold you accountable.

3. Create community. Surround yourself with people you want to be more like and those who will encourage you to grow. If everyone around you is exactly like you, you’ll stay exactly where you are/where they are! You also want people in your life who will support growth and make you better, hold you accountable. It’s always a good idea to take inventory of who you spend the most time with because that is who you are becoming. A sense of community also combats loneliness which is as bad for your health as smoking!

4. Eliminate drugs and alcohol. There is no safe amount for consumption. I know!! Some of you are going to be very upset about this one :). I’ll do another post specifically about alcohol, but it is poison to your body. It disrupts sleep, causes liver disease, is linked to cancer, weakens your immune system, impairs the body's ability to break down and absorb nutrients and much more. Instead, drink more water.

5. Add more vegetables to your diet. Real food is medicine. Sufficient vegetable intake can prevent some types of cancer, reduce risk of heart disease and stroke, lower blood pressure, improve digestion and blood sugar levels. Remember, your taste buds change and adapt to what you eat consistently. So if you eat junk you’ll only like and crave junk. Eat real food and you’ll start to crave real food.

6. Keep your brain sharp. Part of the reason health declines so much after retirement is because people stop challenging their brains (and get much less movement in their days). Learning, reading, writing, doing puzzles - anything that challenges your brain creates new connections in your brain and benefits your overall health.

7. Practice gratitude. I know you have probably heard this one many times, but the science behind it is true! Make it a daily habit to write down three things you are grateful for. You will find yourself looking for the good in your life and this helps cultivate a positive mindset.

8. Make sleep a priority. Sleep is so important for your health. Not getting good sleep increases your risk of many diseases and has a negative impact on mood/mental health. One way to improve your sleep is to create an evening routine. Read more here. You need to find what works for you. Put the screens away, get a great night of sleep and see the improvements for yourself.

9. Take it one decision at a time. Try not to feel so overwhelmed by an intimidating goal. It’s great to set goals, but don’t feel the need to make a big change or many changes all at once. Start small and think before you act - each meal you eat, how you spend your time, who you will give your time and energy to. Pause, breathe and make the next decision that will best fit your goal.

10. Hire a coach. Accountability is key! Of course you want friends or people in your life who can be objective and support you in your health journey. However, it can be difficult for people close to you to challenge you or push you in a way that a coach can. Those close to you could be enabling poor behavior or pushing what they think is right for you. A coach has the training and knowledge to help you get to the root of issues and heal instead of masking the problem. A coach will help you focus on prevention and guide you to find the best solutions for YOU. There is no one size fits all approach to health.

What I provide for my clients is guidance, assistance in creating an action plan, accountability to stick with it and so much more. Before you work with a health coach, you must be ready for change because you WILL change. You might fear change because you have been a certain way for so long that even though you really want to lose the weight (for example), it’s scary because it’s unknown or maybe you’ve tried so many times before but give up quickly. Change is uncomfortable. But it’s even more uncomfortable to stay the same. I help my clients pivot when something is no longer working or maybe you have set a goal that seems unreachable and you don’t know where to start. I can help you take it one day at a time to build lasting change and create results. Share with me how you will be taking control of your health! -CS