Whether it be a vacation, illness, or some other scenario, there will be times when “life” happens throughout your health and healing journey, and we get off track. That’s not a bad thing. But those healthy habits that may have lost their way are probably also the ones that help you feel your best and show up as your best self in all areas of life, which is why finding a way to reprioritize these goals is so beneficial.
Getting back on track doesn’t have to be an all-or-none total lifestyle overhaul. It can be simple efforts and stacking up habits. Big changes happen with small daily and consistent actions. That’s what this month’s blog post is all about. We will review six foundational habits to start layering into your routine to give you positive momentum toward your goals.
Number One: Have a Reverence for Sleep
Prioritizing quality sleep is about more than rest and energy. Restorative sleep is important for brain healing, muscle recovery and repair, immune function, emotional well-being, and more. It’s often hard to prioritize other areas of health when sleep is suffering.
Give yourself 8 hours minimum in bed per night. We understand that not everyone will have 8 hours of uninterrupted sleep, but allowing yourself the opportunity for at least those 8 hours in bed is extremely important.
Additionally, give yourself 10-15 minutes of non-screen activity before bedtime. Non-screen activities may include knitting, reading, talking with your spouse/partner/roommate/etc., writing or journaling, coloring, and more.
Number Two: Get Up and Moving in the Morning
Set your alarm and put it on the other side of the room or in a spot where you need to get up and out of bed to turn it off. Once you turn off your alarm, it’s time to start the day and get moving.
Number Three: Stay Hydrated
After you’re up, begin the day with a glass of water. Then, fill up your water bottle and carry it with you, or have it accessible throughout the day to stay hydrated.
Number Four: Movement
Plan for movement sometime in your day. Remember, it doesn’t need to be an hour-long intense powerlifting session or interval workout. While it can, it could also be a walk during your lunch break or a 15-minute yoga YouTube video in the morning. The goal is just to try to get your body moving.
Number Five: Sunlight Exposure
Aim to get some sunlight exposure on your eyes in the morning. Intentional sun exposure in the first 30 to 60 minutes after waking up can help support mood, energy levels, sleep quality, and set your circadian rhythm. You could make sunshine exposure and movement a two-for-one by going for an outdoor walk. If outdoor sunlight is not possible, a full-spectrum light pad could be a great option.
Number Six: Add More Colorful Foods
Instead of a restriction mindset or approach to nutrition, focus on additions you can make. In other words, instead of no “this food” or “that food,” try adding colorful produce to your meals throughout your day.
One great place to start is by getting some colorful fruits and vegetables into your meals throughout the day. This boosts your intake of fiber, micronutrients, antioxidants, and good-for-you phytonutrients.
Examples:
Red- red bell peppers, tomatoes, pomegranate, raspberry, strawberry
Orange- apricots, oranges, carrots, orange bell peppers, sweet potato
Yellow- lemon, ginger, pineapple, yellow bell pepper, summer squash
Green- broccoli, spinach, cucumber, romaine, arugula, zucchini
Blue/Purple/Black- blueberries, eggplant, purple cabbage, blackberries
Aim for at least one to two colors at each of your main meals.
Bonus: Let Someone Know
Optionally, tell someone about your goals. It could be a friend, family member, spouse, or anyone else in your community. Support and accountability can make all the difference.
Some of the most powerful tools we have to support behavior change for any health-related goal are accountability and feedback.
Through our programs and services, like ReShape, PH Performance, and ongoing Functional Medicine Care, we offer guidance, feedback, and support to help you reach your health and healing goals!
We look forward to partnering with you!