Healthy Habits

Mahatma Gandhi once said,

Your beliefs become your thoughts,  Your thoughts become your words, Your words become your actions, Your actions become your habits, Your habits become your values, Your values become your destiny.

Wellness is more than an idea. It’s more than yoga class, going vegan, or replacing your medications with herbal remedies. It’s a lifestyle that honors the earth, your community and your body as three parts of a whole. Wellness comes down to the choices you make that either bring you closer to or further from balance.

Here are 3 small ways you can shift your everyday routine that can make a big impact on your health.

Some of these might seem pretty common-sensical, but hey! We all need a reminder every now and again.

#1 Sleep Well

When it comes to some shut-eye, you need both the right quantity and the right quality!

Scientists at the Sleep Foundation have found that adults ages 18-64 need 7-9 hours of sleep per night and that those who are 65 and up need 7-8 hours.

During this resting time, your body digests, decompresses and heals internal aches and pains. But the biggest thing these precious hours provide is time to fight inflammation!

People who log six or fewer hours a night have shown increased markers of inflammation in their blood. According to Harvard Medical School, inflammation is the underlying contributor to serious health issues like cardiovascular disease, diabetes, various cancers and neurodegenerative disease.

So one of the prime ways to ensure that you’re fighting potential illness is to get the rest your body needs. Try these tips to get a restful night’s sleep:

1. Exercise daily. 2. Turn your bedroom into your sanctuary. (Remove bright clocks and TVs, add essential oils and silence) 3. Make and stick to a sleep schedule. (We try to be in bed by 9pm at the latest in our house) 4. Turn off all devices (phone, tablet, etc) 1 hour before bed.

#2 Drink Clean Water

It’s a no brainer that we should all be drinking pure water. Whether you buy spring water or use a filter at home, every effort is absolutely worth it.

Hydration is often an afterthought in our busy lives, but it's a make or break for your body’s ability to function properly. Since water is a major component of your blood, drinking a sufficient amount of it is vital to good circulation and oxygenation.

Dehydration can lead to IBS, constipation, stomach ulcers and, if you’re dehydrated for too long, can eventually cause you serious kidney damage. Your kidneys crave water - they are your main center for blood purification and help to keep blood pressure normal. A constant flow of water helps keep them working in tip-top shape!

Water also keeps your brain’s structure intact, and creates the right neurotransmitters and hormones to regulate appetite, mood, and cognitive reasoning. Our brains are 73% water... see where I'm going with this?

#3 Stay Physical

Exercise is a topic I always tread lightly on because everyone’s body is different. Some need the structure of lifting weights, some are wanderers who love to brave the cliffs and caverns of the world, while others prefer gentle movement like dancing or yoga.

So when I say exercise, I want you to picture what you love and are able to do. From marathon running to gardening, all forms of exercise are legitimate and one of the best things you can do for yourself is to just get moving.

Recent studies have shown that interval training (exercise that includes low and high intensity workouts) is often tolerated well in people with heart disease, and can significantly improve heart health. Regular exercise lowers blood pressure, improves blood sugar levels, strengthens your muscles, joints, and bones, and improves mental performance.

Think about that! Simply going for a walk every night after dinner, swimming at your local YMCA every other day, or joining your company’s softball team has the power to give you a much better quality of life.

Important: the key to physical fitness is consistency. You have to commit to practicing your form of exercise on a regular basis in order to see any health benefits.

#4 Find the food that your body tolerates

Most people develop food sensitivities over time. Healthy foods can be causing inflammation in the gut and cause bloating, gassiness and general upset.

Get a hair test and find out what your body needs at this time.

Of course favor fruits and veggies, mostly organic ,and find the food that fits your lifestyle. Do not diet!! Different blood types need different foods. Find out what your bloodtyp needs.