What does it take to restore your health and make you feel well again? I would like to share a few simple lifestyle changes which could help you regain mental focus, balance your hormones, lose weight, and make you feel vibrant.
Step 1
Get some Sun. Make your mornings bright. Weather it’s cold or cloudy, within one hour of waking up, expose yourself to daylight. That can trigger your brain to release chemicals that regulate your circadian rhythm.
Step 2
Plan 20 minutes of exercise into your daily routine. It can be anything like dancing, walking, running etc. Anything that increases your heart rate.
Step 3
Remove problem foods from your diet. Certain foods like dairy, gluten, soy, eggs can trigger inflammation in some of us, leading to gut disorders and weight gain. IgG food sensitivity test or an elimination diet can help you determine problematic foods.
Step 4
Take a high quality multivitamin. There are decreased levels of essential nutrients in modern food and the demand for these is much higher due to increased stress levels, gut issues and toxic exposure.
Step 5
Everyday toxic exposure from cleaning materials has a hugely negative effect on our health. Use simple ingredients to clean your house. Nearly everything can be cleaned with simple things like vinegar, bicarb and lemon.
Step 6
Do a wine swap. Alcohol puts extra strain on your liver and can affect the way your hormones are processed and have a toxic effect on the brain. Try sipping on sparkly water with lime, pomegranate or 100% cranberry juice in your favourite wine glass.
Step 7
Fit in 2 high Intensity workouts into your weekly routine. Depending on ability, it could be a fast sprint up a heel, fast run up the stairs, repeated 6-8 times with a 1 min rest in between. This is the most efficient way to lose weight and feel energised
Step 8
UN-Supersize your meals. When you use smaller plates and glasses, you will eat less food. Eating large quantities of foods puts a great strain on your digestive system and has a destructive effect on your hormonal system.
Step 9
Slow Down! Take time to read your favourite book, stare in space, sit in your favourite chair, read a book, have a longer bath. It’s important to find at least 10 minutes each day to allow your body to relax and recharge our adrenal batteries.
Step 10
Drink Fluids between meals. Avoid drinking during meals as it can dilute your stomach acid in your stomach, which can prevent protein breakdown.
Step 11
Eat Protein with every meal. Protein will not only provide essential building blocks to all cells in our body but also it will help you balance blood sugar, help you lose weight.
Step 12
Sleep in. Aim for 7-9 hours of quality, uninterrupted sleep every night. Sleep deprivation deregulates your hormones, making it harder to lose weight, lowers your immune system and have a detrimental effect on every aspect of your health.
Step 13
Take a Bath. Add Epsom Salt to your bath to improve your sleep, relieve any pain and lower inflammation.
Step 14
Enjoy your food. Take pleasure in noticing the different flavours; thoroughly chew every mouthful to help your digestive system break down the food. This will not only prevent overeating but also help your brain process two important hormones involved in eating: ghrelin and leptin.
Step 15
Drink Green Tea. It is a great source of antioxidants and it has been shown to improve your brain function, help you lose weight, lower risk of diabetes, Alzheimer’s and cardiovascular disease.
Step 16
Choose organic foods whenever possible. Some foods like strawberries, celery, grapes and coffee are critical to buy in organic version. Some other foods like sweet potatoes, avocados or oranges are less prone to absorbing toxins.
Step 17
Consume good quality omega 3 oils daily to reduce inflammation. Inflammation is a major link to all degenerative diseases.
If you can’t get a good source of non-farmed oily fish 2-3 times per week, a high quality omega 3 supplements can be used in order to control inflammation.
Step 18
Daily dry skin brushing will get your lymph flowing, clear the toxins out of your body and remove dead cells.
Step 19
Avoid Sugar as it not only feeds cancer and fuels many chronic metabolic diseases including Type 2 diabetes, cardiovascular disease, high blood pressure, dementia and many others.
And finally, step 20
Be Happy. The happiest people don’t have the best of everything, they just make the best of everything.
