Rediscovering Wellness: A Simple Guide to Health Basics
In today’s world, the wellness landscape is crowded with complex routines and conflicting advice. Fad diets, trendy workouts, and a cacophony of opinions can leave you feeling overwhelmed and confused. But amidst the noise, a simple truth stands out: the basics of caring for your well-being are timeless. As summer approaches, let’s revisit these foundational elements that truly make a difference in our vitality.
1. Quality over Quantity: Choose Better Fuel
Start with food. Whether you’re a busy professional, a mom on the go, or a student, convenience often trumps quality. However, the quality of our food profoundly impacts our health. Opt for whole, nutrient-dense foods over ultra-processed junk. Keep convenient options on hand like fresh fruit, frozen veggies, nuts, seeds, olive oil, hard-boiled eggs, cottage cheese, Greek yogurt, rotisserie chicken, sourdough bread, sweet potatoes, avocados, and beans.
2. Balance is Key: Eat for Sustenance, Not Restriction
Diet culture often pushes calorie counting and strict meal plans, but nourishing your body with all three macronutrients—carbs, proteins, and fats—is crucial. Focus on eating enough to fuel your activities and health goals. You might even notice increased hunger during the luteal phase—listen to your body and eat accordingly.
3. Manage Blood Sugar for Stable Energy
Maintaining stable blood sugar levels is essential for energy, hormone balance, and long-term vitality. Prioritize foods that release energy slowly, like whole grains, leafy greens, lean proteins, and healthy fats. Pairing carbs with fats or proteins (like an apple with walnuts or turkey jerky) helps prevent energy spikes and crashes.
4. Protein Power: Building Blocks for Health
Protein isn’t just for bodybuilders—it’s vital for everyone. Adequate protein supports muscle repair, immune function, and satiety, and provides building blocks for hormones. Incorporate a variety of protein sources into your meals to stay full and healthy. Most studies suggest 0.7-1.1 grams of protein per pound of lean mass is sufficient.
5. Rest and Rejuvenation: The Healing Power of Sleep
In our quest for productivity, quality sleep often takes a hit. However, adequate rest is crucial for physical and mental well-being. Establish a consistent bedtime routine and create a sleep-conducive environment to recharge your body. Aim for 7-9 hours of sleep per night and include stress-reducing practices like mindfulness and meditation in your daily routine.
6. Move with Joy: Enjoy Physical Activity
Make this the year you view exercise as a celebration of what your body can do—not a punishment for food choices. Find activities that bring you joy and fulfillment. Whether it’s dancing, hiking, or yoga, prioritize movement that feels good and syncs with your lifestyle.
7. Lean into Nature: Embrace the Outdoors
Nature offers a multitude of health benefits, from reducing stress to boosting mood and enhancing well-being. Spend time in green spaces, hike, or visit your local botanical garden. Exposure to natural sunlight helps regulate sleep patterns and boosts vitamin D levels, which is important for healthy hormones.
8. Lean on Your Village: Build a Supportive Community
Strong social connections foster a sense of belonging, reduce loneliness, and enhance mental resilience. Spend time with uplifting people to lower stress levels and improve cardiovascular health. Nurturing supportive relationships enriches both emotional and physical health.
9. Step Away from Your Screen: Embrace Less Scrolling
Taking care of your well-being includes limiting digital device use. Excessive scrolling can lead to anxiety, stress, and decreased focus, as well as disrupted sleep patterns. Step away from screens to allow for meaningful face-to-face interactions and reduce exposure to curated, often unrealistic, content that can impact self-esteem.
By focusing on these simple, timeless principles, you can enhance your well-being and vitality this summer and beyond. Remember, true health isn’t about trends; it’s about embracing foundational habits that nourish your body and soul.
Want to know what would work for you book your Discovery call with our Nutritionist to know more.
