My run at motherhood is teaching me just how demanding a job parenting is. Hands down the most difficult role to fill. This little human counts on you around the clock and you effortlessly abandon your own needs to tend to theirs. It’s easy to neglect yourself but that can cause more harm in the long run. My children; 6, 2 and just born are my life and motivate me to be my best. A major part of that is maintaining my well-being; mind, body and spirit. Taking care of myself helps me take better care of them. Here are my 6 simple steps for a healthier lifestyle.
- Eat healthful foods
A healthful diet is one filled with nutrient dense foods and sustaining it protects us against chronic diseases and effects related to malnourishment. These can be things like headaches, lack of concentration, abdominal pain, fatigue and moodiness.
Our bodies use the vitamins and nutrients absorbed from our diet to maintain our bodily functions. The more healthful our food is, the better our internal systems will run and regenerate, like our heart health, memory, muscles and digestion.
The food we eat is our body’s fuel. Without proper nutrition in our diet, the intricate and intertwining systems within us can start to breakdown. Health studies have shown us the vital role that food nutrients play in avoiding diseases such as obesity, stroke and heart disease. The relationship between cancer and what we eat requires additional research however the Canadian Cancer Society has proven that individual food groups and particular elements within food (such as anti-oxidants and beta-carotene) reduce the risk of cancer.
The simple way to maintain a healthy diet is to
- Eat real food; lean proteins, whole grains, good fats and plenty of produce
- Avoid eating high amounts of salt, sugar and saturated fats.
“Food Rules: An Eater’s Manual” by Michael Pollan is an amazing book I came across years ago and have always referred back to when affirming the core values we share about healthful eating.
- Practice a healthy relationship with food
A healthy relationship with food requires maintaining a balance between eating for hunger and eating for pleasure. Finding this balance is important for your body and mind.
Extreme disproportions of this relationship can cause serious eating disorders.
Anorexia and Bulimia affect a person’s physical and mental from an obsessive fear of gaining weight. Binge eaters lack control over their eating habits and consume excessive amounts of calories. Emotional eaters tie feelings to food and typically seek foods low in nutritional value when stressed. On the other hand, there’s Orthorexia; a compulsive attitude towards a healthy diet by fixating on only consuming “purely clean” foods and obsessing over the perfect diet opposed to an ideal weight.
Simply put, healthy relationship with food includes; mindful eating, choosing to cook your own meals and enjoying the time spent around food.
“Food Rules: An Eater’s Manual” by Michael Pollan gives useful tips on healthful eating habits.
- Drink plenty of water
Drinking water is so important! The body is made up of 60% water and ensuring it’s well hydrated helps food digestion, nutrient absorption, waste removal and internal temperature regulation. Check out my blog, Why Water Wins, where we discuss what excellent hydration can do for you!
The amount needed for each person varies with age and activity level but you should aim for 8 cups per day.
Simple steps to being well hydrated are drinking a glass within 30 minutes of waking up and 30 minutes before each meal. It’s helpful to keep a water bottle on hand to have it easily accessible throughout the day. Liven up the taste by infusing water with flavors such as citrus, berries, cucumber and mint.
- Stay active
An active lifestyle improves everything; physical, mental and social fitness.
Physically:
- Increases stamina, endurance and energy levels
- Prevents bone deterioration and high blood pressure
- Improves circulation and weight management, reducing the risk of cardiovascular diseases and obesity
Mentally:
- Helps manage tension and stress
- Promotes a positive state of mind and self-confidence
- Gives you a better night’s sleep
Socially:
- Gives you a way to spend time with family and friends
- Enjoy fresh air with time spent outdoors
Health professionals recommend 30 minutes of physical activity most, if not, every day. Try to fit in muscle strengthening workouts at least twice per week. Start off small by walking or cycling to work instead of driving. Try swapping out the elevator and take the stairs when possible. Gradually increase intensity and switch up the routine of each workout to keep the body challenged and showing results.
- Sleep Well
During sleep the body repairs and regenerates itself. The body uses this downtime to regulate food intake, blood pressure and maintain other body functions. Getting enough sleep is also important for the brain’s focus and memory.
When the body lacks sleep we become irritable, lose our emotional empathy and our desire to do the things we usually enjoy doing.
Ways to improve sleep:
- Shutdown screen time 1hr before bed
- Be consistent with the time you wake up and go to bed everyday
- Increase physical activity
- Reduce stress
- Create a relaxing evening routine
- Avoid late meals and caffeine intake
- Reduce stress & keep a positive state of mind
Negative stress, also known as distress, is the feeling of hopelessness and affects our ability to preform whereas positive stress referred to as eustress, pushes our limits in a good way and motivates us.
Stress affects all aspects of our well-being and although the bad stress is unavoidable sometimes, keeping a control of it allows for a happier and healthier lifestyle.
Here are some tips on how to confront your stress head on:
- Identify the stressor and affirm it will not have you feeling defeated
- Look for the “silver lining”. Try to make the best of every situation
- Get physical! This releases endorphins which gives off that “feel good” sensation
- Confide in those close to you. Face-to-face conversation with the people close to you counteracts rise in adrenal spikes
Confronting stressors in a healthy manner prevents irritability, increases productivity and improves sleep. Keep in mind; our perspective has a lot to do with it as well. An excess of negative emotions (i.e anger, sadness, loneliness, jealousy, fear, self-criticism) creates chronic stress leading to hormone imbalances, immune dysfunctions and a shortened lifespan.
Maintaining a positive state of mind will help you to face life’s stressors with confidence and optimism. Be sure to always speak to yourself and about yourself in a positive manner. Respect yourself to leave toxic relationships and environments. Express gratitude as often as you can, especially when facing difficulty. Remind yourself that hardships are a part of growth and motivate yourself to continuously move forward by focusing on your goals.