The Basics of Healthy Living
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I’m asked daily what we can all do to strengthen our immune systems and be healthier and here are my top suggestions for everyone. They are all quite simple and inexpensive but they can lead to a better quality of life and a healthier body.
Breathe! Every chemical reaction in your body depends on you breathing properly. Many people tend to hold their breath from stress and anxiety, sitting too much and breathing from our chest instead of our diaphragms. Taking 120 deep breaths a day can help facilitate better digestion, sleeping, brain function, energy, and lowers stress hormones which help prevent anxiety and panic attacks.
Get outside for 30+ minutes a day. I’m constantly telling my kids to go outside and play but I forget that I should be going outside and playing as well! There always seems to be something more important to be doing. Now that I have a lot more free time on my hands, I’ve been getting outside to do yard work, taking my dog for a walk and going to some parks and conservation areas that I haven’t been to in a while. The sunshine is so important for more than just vitamin D, although that is important as well. The fresh air also helps to detoxify the body from toxins that can be lurking in your house. The outside can help to reduce stress hormones and combat the “burnt out” feeling that so many of us feel constantly.
Have fun. What are you doing for fun? Simply doing something that you have fun with can boost your immune system and lower stress hormones. It doesn’t have to be something fancy or expensive. It can simply be reading a book or doing a craft or hobby. Just give yourself some fun.
Go to sleep on time. Issues with sleeping effect my clients more than any other issue. Insomnia is such a terrible condition and can create so many other issues. The body heals and repairs itself when you are sleeping and if you’re not sleeping, you’re compromising your body. Go to bed on time. I suggest between 10-10:30pm with lights out. Sleeping in total darkness is also important. Light in a bedroom can disrupt your circadian rhythms which in turn can disrupt your hormones and immune system. It can even disrupt your gut bacteria. Put your phone down and get some sleep!
Do some form of exercise. Every day. I know that you’re now giving me excuses for every reason in the book that you can exercise. I promise I’ve heard them all. Your lymphatic system cannot move unless you move which means that your body cannot get rid of garbage properly if you are not moving. If you’re just starting out with exercising, I suggest 30 minutes of walking a day. It doesn’t have to be brisk, it just has to be moving. If you combine it with 30+ minutes of being outside, you’ve crossed two things off your list!
Drink water. I’ve preached this one countless times. Water is also important for every single chemical reaction that goes on in your body. When you get the signal that you’re thirsty, your body is already at 1% dehydration. If you get headaches, feel tired and lethargic, and have digestive issues, you might just need to drink some water.
Diet. Food is everything! What you stick in your mouth determines whether your body will work properly or not. Whatever diet you choose, make sure that it’s made up of real food. Try to get as many varieties of fruits and vegetables into your body as possible. Thankfully, there are still plenty of fruits and vegetables at the grocery store.
Supplements. I’m not a big fan of people taking hundreds of supplements per day because I like them to focus on eating properly first, but supplements can be very important. Essential fatty acids, Vitamin D, and probiotics are difficult to get enough of in our diets so getting good quality supplements can help.
If you find this list overwhelming, I would start with one or two of them on the list and see how you feel!
Is there anything extra that you would add to the list? Let me know!