Easy Steps to Better Health – Part One

by Meredith Cairns, Health CoachSep 14, 2021Healthy Eating

Health is a dynamic journey that does not have a fixed outcome or end point. What steps you take to improve your health are individual. There are however, some simple lifestyle recommendations that everyone can practice to feel better and improve health outcomes. These recommendations will also enhance results if you’re recovering from bariatric surgery. In this first of a two-part blog, 5 steps are discussed for you to consider.

1. Increase sweet vegetables

Almost everyone craves sweets. Rather than reaching for processed sugary treats, try adding naturally sweet foods to your daily diet to satisfy your sweet tooth. Carrots, pumpkin, sweet potato, beetroot, parsnips and turnips all taste sweet when cooked. These yummy root vegetables can also help us feel ‘grounded’ unlike the ‘spaciness’ we can feel after eating highly processed sugary treats. Try these sweet vegetables steamed, in soups, roasted, even grated raw into a salad. Be creative!

2. Practice breathing exercises

Breathing is our central most important physiological function. Improper breathing is directly related to stress, digestive issues, poor sleep patterns and other health conditions. Too many of us regularly breathe through our mouths, taking short, chest focused inhales and sigh regularly. To improve your breathing technique, remember to always breathe through your nose taking slower, quieter breaths, deep into your belly. An easy breathing practice to try is ‘4:4 Breathing’: take 10 slow breaths inhaling for 4 counts and exhaling for 4 counts through your nose

3. Try different protein sources

Protein delivers the building blocks for our bodies and it can help keep us feeling full. Getting more protein into your diet does not have to mean increasing your meat intake. Try adding more plant based sources like quinoa, lentils, pulses, nuts, seeds and soy based products like tempeh and tofu. If you prefer a plant based diet enjoy a wide range of these foods. To avoid excess saturated fats and cholesterol in animal proteins, opt for leaner cuts from sustainable sources if you can. There are many different styles of eating protein. Experiment with what works for your body.

Protein sources concept, top view or flat lay

4. Drink more water

Water is the foundation of life and essential to our health. But most of us need to drink more. Too little water causes dehydration, headaches and fatigue. Staying hydrated is a great way to help reduce food cravings and improve the functioning of our digestive system. To increase your water intake try aiming to drink three water bottles per day, replacing a big glass before you have that extra coffee, and having a glass of water before each meal.

5. Enjoy regular physical activity

Regular physical activity is important for health, longevity, and disease prevention. Developing a regular exercise routine that suits your lifestyle will increase your energy and improve your mind-set. Experiment with new sports that sound fun to you. Engage in them consistently and see how you feel. But don’t think that you need to join a gym and spend hours getting sweaty to get benefit. Social engagement, motivation, comradery, personal achievement and the challenge of learning a new skill can be just as important reasons for participating in physical activity.

Getting Started

But where should I start? Which one is most important?

Consider which of these resonates most strongly with you. Which of these steps would bring you most benefit right now? Which one could you easily implement today, and stick with tomorrow and the days after? Pick that one. Stick with it! Notice how your body feels after one week. Keep it up. Choose another step when you are ready. There is no order. Trust your instincts and be confident that each step you take is making a positive impact on your present and future health.

Stay tuned for 5 different Easy Steps To Better Health in next month’s blog.

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