Today I want to share with you my best tips for a healthy lifestyle so that you can come out of this unexpected season thriving! This spring looks starkly different than any of us could have ever imagined. Whether we want to or not, we have all been forced to alter our lifestyle in one way or another. There are hard days, for sure, and on those days we are all just trying to survive, myself included. But what if we could see this situation through a new lens? What if instead of just surviving, we could come out on the other side thriving? That’s why I put together this simplified list of five tips for a healthy lifestyle so that you can emerge feeling restored instead of depleted.
Most of us are already feeling overwhelmed, so I purposefully want to keep this list of tips for a healthier lifestyle short and sweet. I’ll focus on five areas that can pack a major punch for creating a healthier you. This unprecedented season creates a unique opportunity for us to draw inwards and re-envision how we want to live our lives. One way I am choosing to look at this season is as an invitation to simplify our lives and nourish the roots of our health.
Number one: Sleep
There are a few reasons I have listed sleep as the first tip for a healthy lifestyle. Sleep is vitality important, and most Americans are not getting enough. I am averaging an hour or so less sleep than I was pre-pandemic and will be working to turn that around over the next few weeks. All it takes is a quick internet search to learn how impactful the quantity and quality of our sleep is on our overall health, from our mental health and mood to our physical health and immune system, they are all affected by sleep.
Thankfully, in most cases, getting more sleep is free and simply a matter of prioritizing. Plan to be lying down in your bed for at least 8 hours each night, if not more. Remember, we aren’t normally asleep for the whole time we are in bed. If sleep is an area you do struggle with, there are several easy and budget-friendly things you can do.
Cultivate better sleep hygiene by creating a dark and quiet space to sleep. Invest in some blackout curtains, a fan or white noise machine, and comfortable bedding. Make sure the room is cool enough to sleep. Diffuse calming essential oils. Turn off electronic devices an hour or two before bed and read a book instead. Wear some blue-light blocking glasses in the evening to block artificial light that can disrupt your natural circadian rhythm. Get outside in the morning to help reset your circadian rhythm. Developing good sleep habits takes time. Pick one or two of these suggestions to try over the next month or so.
Number two: Self-Care
I have listed self-care high on the list because you cannot take care of others well without first taking care of yourself. Especially when most of us are stuck at home, it is even more important to create some self-care practices to rejuvenate yourself. You can be doing all the other things to live a healthy lifestyle, but if your stress isn’t managed you may not feel that much healthier after all. This is an area that is often neglected and can have a major impact on your health in a relatively short time frame.
Self-care can be tricky because the term is so vague. Most people imagine a serene spa day or something majestical. However, self-care can be really simple and I suggest that it should be really simple most of the time. Create a sacred space for yourself in your home, even if it is just a cozy nook. Spend some quiet time in prayer and meditation, enjoy a cup or your favorite brew, move your body for 20 minutes, drink more water, read a book, journal, the list goes on. Simply put, set aside a certain amount of time each day for yourself.
As a family, take some time to reflect on what each of you needs and then have a conversation about it and create a plan together. Cultivate a new self-care practice for each member of the family. By inviting your family members it’s more likely to happen and everyone will benefit together.
Again, start small. Even if it’s 10 minutes. Developing a self-care routine will take practice and consistency, just like learning to ride a bike. Lower expectations during the first couple of weeks while you are getting used to a new routine.
Number three: Nourish your body
This tip for a healthy lifestyle probably comes as no surprise, but if our goal is to thrive, not just survive, then we need to nourish our bodies. Eating healthy doesn’t have to be complicated and is perhaps even a little easier to accomplish while we are all stuck at home.
Actually, I think this is a great opportunity to clean up our diets and here is why. Gone are the days of lunches with coworkers and picking up take out for dinner on the way home (at least for now). Perhaps the support for each other’s well being and overall health at home has improved. Removing the social pressures and stigmas about what you are choosing to consume is virtually eliminated, making it so much simpler to choose to nourish your body.
That is why I think now is the perfect opportunity to choose to foster a healthy lifestyle by cleaning up your diet. I highly recommend giving your body a reset by following the Whole30 or Paleo template for 30 days. The reason being, this will give your body a chance for some preliminary healing and reveal foods that you may not have realized were causing inflammation and other issues in your body. With that knowledge, you can grow in awareness of the foods that best nourish your body and your personal culinary template.
All of that being said, here are some basic principles to get you started if you are feeling overwhelmed. As much as possible, shop the perimeter of the grocery store. Most of the processed junk food is in the middle of the store. Focus on produce (fresh or frozen), grass-fed or pasture-raised meat, and healthy fats like nuts, avocados, and coconut oil. Basically, focus on real whole foods that will be nutrient-dense. Aim to eat at least six servings of vegetables per day. Avoid sugar, dairy, gluten, soy, processed foods, and prepackaged foods with long ingredient lists that are hard to understand. For more practical tips, I suggest reading How to Meal Plan: 6 Simple Success Hacks.
Number four: Reduce your Toxic Burden
Conventional cleaners are selling out everywhere anyway, right? So go ahead and make the transition to non-toxic cleaners. Especially since we are now stuck inside our homes for most of the day, it is so important that we are mindful of the products we are using.
For years we thought we were doing a great job of cleaning our homes with all the conventional cleaners, without realizing we were polluting the air we breathe with toxic chemicals and carcinogens at the same time. This creates a toxic burden on our bodies. These chemicals can cause respiratory issues (who needs that right now), headaches, and are full of hormone and endocrine disruptors. And that is just the tip of the iceberg.
So save your face mask and gloves for the store! If you need additional motivation to make the switch, DIY non-toxic cleaners are not only easy to make, they are very economical and you will save even more money. A nice perk considering how much we are cleaning all the things these days!
Green cleaning can be really simple. All the basic ingredients you need are probably already in your home: white vinegar, baking soda, castile soap, water, and a few essential oils. However, beware that many products marked as green are not much better than their conventional counterparts. A great and easy resource to check your products is EWG.org. Here is a very simple all-purpose spray recipe to get you started.
Number five: Get Outside
Finally, I think one of the best ways to cultivate a healthy lifestyle is to get outside. By getting outdoors for at least 30 minutes each day, you will get some much needed fresh air, reconnect with nature, soak up some Vitamin D, and most likely be moving your body.
We have been very fortunate that so far we have enjoyed overall beautiful weather during our time at home. I realize not all areas of the country have had this experience. But as much as possible, get outside.
This is a great time to explore your neighborhood, local parks, or trials, all while practicing social distance, of course. Take up a new activity or hobby that you can enjoy outdoors as a family. Grow a garden, go for a daily walk, bird watching, fly a kite. Or simply sit on your patio.
Summary
I believe now is a great time to invest in yourself and take steps towards a healthy lifestyle, but it doesn’t have to be overwhelming. Here are five action steps you can take today to live a healthier lifestyle:
- Sleep for 8+ hours per night
- Take 10+ minutes for yourself each day
- Eat more vegetables and drink more water
- Make the DIY All Purpose Spray
- Get outside for 30+ minutes per day
Rank these areas one from five and pick one area to begin working on each week or month. Practice patience and gratitude and see where it takes you. By focusing a little more on sleep, self-care, nourishing foods, reducing your toxic burden, and getting outside, you can begin to thrive amidst the chaos. I hope this article inspires and empowers you to make a few little changes that move you forward in your pursuit of living a healthy lifestyle.
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*Disclaimer: I am not a doctor. As a FertilityCare Practitioner, I am an allied health professional. Reading the content on this blog does not form a practitioner/client relationship. The purpose of this blog post is to share general information and it is not intended to be a substitute for professional medical advice. Always consult with a healthcare provider with information and any questions for your individual situation.*
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