Om and welcome,
My name is Debbie.
I'm a holistic nutritionist and in this audio we'll discuss 10 simple ways to enhance our overall health without breaking the bank.
These tried and tested habits backed by research can significantly boost our overall well-being at almost no cost.
Feel free to pause the audio momentarily to grab a pen and a paper so that you can jot down key points as we dive into these beneficial practices.
So tip number one,
Spending more time in nature.
Connecting with nature has profound benefits for our health.
From reduced stress levels to improved immunity,
Mood,
Creativity,
Spending time outdoors can enhance our overall sense of well-being.
Whether it's a stroll in the park or a hike in the woods,
Nature offers a powerful remedy for the stressors of modern life.
Of course some of us have to work in offices or be inside for some time during the day,
But we want to prioritize more moments,
More breaks outside and in nature as often as we can,
Whenever we can.
Tip number two,
Hydration.
Proper hydration is essential for optimal health.
That means sipping room temperature filtered water throughout the day to help maintain bodily functions and promote overall wellness.
We also want to support hydration and electrolyte balance with mineral rich beverages such as fresh fruit juices and lemon water with a pinch of salt.
I typically have this salty lemon water once or twice a day and this is really going to help with your energy and your digestion.
Tip number three,
Moving your body daily.
Incorporating daily movement into our routine doesn't have to be complicated.
Whether it's stretching before bed,
A little bit of yoga in the morning,
Walking after meals or even a midday workout video,
Find ways to stay active multiple times a day and finding a type of movement that feels good for you.
Of course this supports our physical health but it especially supports our mental health and even better if you can exercise outside and in the sunshine.
Tip number four,
Consuming protein with every meal.
Including protein in every meal will help to control hunger,
Stabilize blood sugar and support our brains and our muscle mass.
Whether you follow a vegetarian or an animal based diet,
Prioritize quality sources of protein with each meal to nourish your body and optimize your metabolism.
Tip number five,
Reducing consumption of toxic foods.
Cutting back on processed foods and artificial additives will have a significant impact on your health,
Especially eliminating seed oils like canola,
Soy,
Grapeseed oil.
Opt for whole foods whenever possible and read labels carefully to avoid harmful ingredients that can disrupt your body's natural balance.
Healthy saturated fat options include butter,
Ghee and tallow and you can have small amounts of high quality olive oil and avocado oil and also of course coconut oil is a great saturated fat option.
Tip number six,
Nourish relationships.
We want to invest in our meaningful connections with our friends,
Our family,
Our community members.
This is essential for social and emotional well-being.
Taking time to nurture these relationships and prioritizing quality time with loved ones to promote happiness and help to reduce stress levels.
Tip number seven,
Reducing screen time.
Limiting screen time and minimizing our exposure to digital devices which emit this harmful blue light will make a huge impact on our hormonal health,
Our sleep,
Our mood.
Of course a lot of us have to be in our devices for work but we want to set boundaries around our phone and computer use such as no phone until after breakfast or no devices two hours before bed and prioritizing activities that promote relaxation and connect us with the world around us.
Specifically reducing blue light exposure after sunset so avoiding using any devices after sunset and also dimming the lights in your space.
You can even invest in some red tinted blue light blocking glasses to wear after the sun goes down and this will have a huge impact.
It's had a huge impact at least on my health,
My sleep and all.
Now tip number eight is increasing your sun exposure.
Adequate sun exposure is crucial for maintaining healthy circadian rhythms and overall health.
Notice how not just your mental health but your sleep and your gut can improve by spending more time outdoors during the day in the sun.
Without sunglasses,
Without sunscreen,
Reap the benefits of natural light on your mood and your energy,
Your immune system,
Metabolism.
Morning sun exposure is especially beneficial so getting sunlight on your face at least an hour after waking up whether it's one minute or 10 minutes and you want to of course slowly increase your sun exposure as you begin to build up a tolerance and avoid again eating inflammatory fats like vegetable oil as this will have a negative effect on the way that your skin metabolizes the sun.
Now tip number nine,
Proper breathing.
Yoga teaches us to breathe properly through our nostrils to improve oxygen intake,
Increase detoxification,
Support our nervous system.
So why only leave it for the yoga class?
Proper breathing,
Nostril breathing helps to reduce stress,
Improve respiratory function and enhance our overall well-being.
We want to take deep mindful breaths through the nostrils to promote relaxation,
Focus,
Sleep and create overall more balance in our bodies.
Tip number 10,
Embracing gratitude.
Cultivating a mindset of gratitude can help transform your outlook on life and improve your overall health.
We want to take time each day to reflect on the things that we're grateful for and practice gratitude as a way to cultivate more resilience and well-being.
It's easy to complain about the little stuff in life but we need to remind ourselves how how blessed we are such as for having access to food and safety and a roof over our head.
Incorporating these simple healthy habits into your daily life can have a profound impact on your health and your well-being.
They might seem too simple but these really are the fundamentals so don't skip the small stuff.
Focus on one habit at a time and watch as these positive changes ripple through every aspect of your life.
Remember small changes can create big impacts when it comes to your health and your happiness.
Thank you for tuning in,
I hope you feel inspired to take steps toward a healthier,
Happier you.
