5 Steps to get back to the basics

It can be frustrating trying to navigate all of the “health” information out there. There is constantly a new supplement, pill or diet trend being pushed in our faces. I want to remind you that what will work for you might not work for someone else. And what works for your friend or coworker might not work for you. I’m sharing 5 steps to get back to the basics. There is a 100% chance that if you are consistent with these things, you will see improvements! These are basic ideas to go back to- when you feel overwhelmed with the noise or you are not sure where to start. Once you find your rhythm, you can customize each one. That’s what makes your health journey unique. Your specific needs will vary depending on many factors including your personal goals. This is a great general place to start and then you can get more specific. 

1. Reflect-  Get clear on where you’ve been, where you are, where you desire to go. There is power in journaling, but most of us use it as an outlet to complain and write down only where we have been or are currently. Try including and focusing on where you want to go. Visualize and work from a state of mind where you have already reached that goal. I think about what Chandra in 5 or 10 years would be doing/thinking/accomplishing etc.. Write down the things you are grateful for and spend time dreaming about what you will do next. Appreciate how far you have come and the fact that every decision has led you to this place. 

2. Lower stress-  Stress can cause inflammation and accelerate aging. It also weakens your immune system response. Sometimes the impact of stress on our bodies gets misdiagnosed as diseases and medications unnecessarily prescribed.. when in reality, learning to manage stress could make many symptoms disappear. One way I like to reduce stress is spending time outside. Whether it’s going for a walk or sitting in the quiet and stillness drinking a cup of coffee, I know that being in nature and getting sunlight helps reduce stress. Read more about stress and ways to reduce it here. 

3. Fuel your body- More studies are revealing ultra processed foods as the cause of many diseases. I know how tempting this “food” can be. It’s quick and easy plus the food companies are literally studying how to make processed food more addictive so you want to eat more and buy it over and over again. Use whole foods and cook at home! This gives you control over exactly what you are putting into your body (and your family’s). Prioritize lean protein, complex carbs and healthy fats. Read more about knowing your food here and reading ingredients lists here! 

4. Move your body- A designated time to workout is great, but we were not meant to sit all day every day. We need to be moving our muscles throughout the day too. It’s important to find physical activities you enjoy, you’ll be much more likely to stick with it that way! Try new things and enlist friends to go with you until you find what will keep you moving. 

5. Sleep- Our bodies and minds need to rest. There will be some debate about how much sleep you might need, but the most recent research is finding that the more rest/sleep you can get, the better. Our bodies actually work hard while we sleep- removing toxins from the brain, repairing cells, conserving energy for the day and so much more. The quality of your sleep is important too. We need certain amounts of time in each sleep stage. As an adult, aim for 7-9 hours each night. And try to sleep at the same time to create consistency. A bedtime routine is so important to set yourself up for a great night of sleep. Read more about evening routines here!

It’s also okay to ask for help. That’s exactly what I do. I help my clients get started which is often the hardest part. It’s uncomfortable to try something new or make major adjustments to our lives. But you know what? It does get easier. The changes become habits and soon you don’t have the tension and you don’t have to think about it so much. It’s part of you and your lifestyle. People get frustrated so easily if they don’t see immediate results. I’m here to help you navigate the unknown and remind you that consistency pays off. There is no magic pill and no one can do the work for you. You are more than ready and capable to make positive changes in your life. Need help getting started? Book a call and let's chat. -CS