In part two of Easy Steps To Better Health 5 additional steps are discussed. Add a new step into your regular routine and notice what benefits it brings to your health.
6. Experiment with whole grains
7. Get sufficient sleep
Maintaining adequate amounts of quality sleep is essential for optimal health, but many people forgo sleep for extended hours of work and screen time. Ensure you’re getting 7-9 quality hours very night by creating a peaceful, dark and slightly cooler room. Avoid screens, alcohol, caffeine and heavy meals close to bedtime. Try journaling or ‘brain dumping’ any worries to help avoid repetitive night-time rumination. Don’t forget to go to sleep and wake at similar times every day.
8. Increase leafy green vegetables
Greens are a powerhouse of nutritious goodness for a healthy body and immune system. Green vegetables are the foods most commonly missing in modern diets. There is a wide variety of leafy greens to choose from. Look out for bok choy, kale, water cress, endive, lettuces, rocket, spinach and trusty broccoli. Be adventurous and try picking different green veg each week.
9. Eat fewer junk foods
Processed junk foods contain highly refined ingredients and are typically high in fat, sugar, and salt. They tend to be devoid of nutrients, highly calorific and deliberately ‘highly palatable’ (we want to eat lots of them). While processed junk foods are yummy to eat, consuming them in excess can lead to weight gain, cravings, and can intensify inflammation in the body. ‘Crowding out’ the desire for processed foods can be easier than avoiding them altogether. Try filling up on whole foods, focusing on veggies and making sure you have protein at every meal before you reach for the treats.
10. Manage Stress
Stress is a hardwired survival technique – an important reaction from our nervous system to mobilize us to take action and avoid danger. Stress is appropriate when there’s a real emergency, but constant stress signals from everyday issues can have adverse effects on your body. Returning your body to a relaxation state is critical to wellbeing. Practicing diaphragmatic breathing, focusing on a long exhale has an immediate effect on calming your nervous system. Calming activities like restorative yoga, meditation and walking in nature are also beneficial.
Keep Going
Wherever you are on your journey towards creating better health after you’ve recovered from bariatric surgery is individual. Don’t compare your results to others. You can return to this list whenever you need – you might need change tact and focus on something different depending on what is happening in your life. Check in with your health coach for support and accountability. Have confidence in finding what works for you and keep practicing your new healthy habits.