The question I get asked the most as a Holistic Nutritionist is “where do I start?”
Our society now is both blessed and cursed with easy access to a vast pool of knowledge which both inform and confuse us. Everyone wants to be healthier, have more energy, live longer, and feel better, but it’s hard knowing where to start, and sometimes people feel like there are too many changes that they need to make in order to feel better.
Here are 4 effective changes you can make right NOW that are easy to stick to, and will make you feel better overall.
1. Drink more water.
We all know we need to drink more, especially getting into the winter months. Not only do our lips and skin feel dry, but we also need water to help absorb nutrients, lubricate and cushion joints, and helps remove waste and toxins. Most people need around eight, 8 oz glasses of water a day. If it feels boring, add some lemon peel, fresh fruit, or herbal tea bags to add a bit of flavour. There are also apps now on your phone to remind you drink water during our busy day!
2. Move your body.
Moving your body, no matter which way you choose to exercise helps improve mood, condition muscles, improves flexibility, helps with balance and bone loss, and helps with sleep. Hate to work out alone? Jump into a dance class, a yoga class or get a walking buddy, and get healthier with a friend! Start with 3 times a week, for 45 minutes and you’ll be amazed at the positive changes.
3. Don’t fear the fat.
For so long, fat has been the “F” word that no one wants to say. But studies have shown that we need fat in our diet in order to be healthy, and it’s an important macronutrient that has been woefully absent in our diets. Overly processed fats and damaged fats which are found in a lot of “convenience” foods aren’t the right kind though, we need to focus on whole and natural sources of fat. Good sources are nuts, and seeds, such as almonds, pumpkin seeds and sunflower seeds, fruit oils that are found in things like avocado, and olive oil and flax and hemp oil. Integrating these healthy oils in our diet will lead to better mood, healthier hearts, and will help lower inflammation.
4. Don’t skimp on sleep!
Our days are super busy, and sometimes, sleep feels like an inconvenience we don’t need. We push bedtime later, and set our alarms earlier to get things done, but getting enough sleep is part of a healthy regime that we need to maintain for our mood, our brain health, helping us live longer and even maintaining a healthy weight! If you’re having a hard time falling asleep, try an Epsom salts bath, turning off your computer and other screens at least an hour before bedtime, and trying a guided meditation before you sleep.