People like lists, right? We like things that are actionable immediately? This is a to-do list of items that, when practiced regularly, can have a profound effect on our health. This list is not sophisticated or individualized or all-inclusive but it is a great place to start.
- Eat real food
- If it has an ingredient list, comes in a bag or a box ready to eat… don’t eat it.
- Fill half of your plate with non-starchy vegetables, the other half is split between protein, healthy fat, and a nutrient dense starch (ie sweet potato, squash).
- Eliminate processed and refined sugars and grains.
- Eliminate industrial seed oils (ie canola, vegetable, soybean) in favor of heart healthy oils (ie Olive oil, avocado oil, coconut oil).
- Prioritize 7-9 hours of sleep
- Practice good sleep hygiene in a dark, cool, room, free from technology.
- Soothing bedtime routine, like a bath, book, journaling and breathing.
- Go to bed at the same bedtime and wake up at the same time regardless of the day of the week.
- Move your body
- Get at least 30 min of physical activity every day, ideally outside.
- Get up and move for a few minutes for every 2 hours of sitting (ie squats, jumping jacks, pushups, walking)
- Connect with nature
- Let the sun hit your eyes first thing in the morning.
- Spend time outside noticing the sky, trees, birds, smells, and feel of the breeze.
- Connect with your community
- Make plans to socialize, phone a friend or family member, wave to your neighbor.
These are things that draw on our biology as humans living in a mismatch with our environment and cultural expectations. Try them out and let me know how it goes.