I've noticed that often when articles are written about how to live a healthy lifestyle, the focus is primarily on the physical aspect, which of course is essential, but let's not forget that our health is not one-dimensional. It is a commintment to our entire well-being - mind, body and soul. If any one of these areas is out-of-whack it can, and often does, affect the others.
Following is a diverse list of simple steps that can be useful on our wellness journey:
Nourishing The Mind
- Keep Learning - As kids we are always learning something new. Then as we get older, our focus often turns toward our careers, finances and families. But no matter our age, learning is crucial for our personal growth and mental well-being. I'm not talking about going back to school necessarily. It can be way simpler than that. All we need to do is follow our curiosiy. What is something we would like to know more about? Then buy a book on the topic or watch a few 'how-to' videos from someone who is well versed. Staying engaged in learning new things stimulates the brain, forming new neural pathways that help reduce the risk of cognitive decline down the road. Learning enhances our problem-solving skills, builds confidence, reduces stress, improves memory and gives us a sense of pupose.
- Read More Books - There is no better way to keep the mind sharp as a tack than reading. Perhaps being a writer, I'm bias, but I think reading is the best way to spark our imagination. I always have a book on my nightstand or in my purse if I know I'll have to sit and wait for an appointment for any length of time. While other people are staring at their phones, I'm engrossed in adventures! Reading books increases our vocabulary and communication skills, reduces stress, and improves memory, focus and concentration. Plus, it's cheap entertainment!
- Get Fresh Air & Sunshine - No matter what type of climate we live in, it's so good to get outside each day. We can take a walk around the neighborhood, spend some time in the garden, or just sit in a chair for awhile in the sunshine. Getting a daily fix of fresh air and vitamin D, rewires our brain so we can return back to our daily tasks clear-headed, refreshed and energized.
- Reset Circadian Rhythm - Since our circadian rhythm is primarily influenced by eye exposure to light and dark, the way to reset it is by gradually adjusting our sleep schedule until we are waking up with the sun and going to bed at night fall. Then we just have to stay consistent. Other factors that can affect our circadian rhythm is eating too close to bedtime, drinking caffeine or alcohol, exercising late in the day, or exposing ourselves to artifical light (especially blue light), once it's dark outside. Syncing with Earth's 24-hour solar cycle, can improve our mood, rebalance our hormones, boost our energy and enhance our cognitive abilities.
Nourishing The Body
- Laugh! - Did you know that a 12-week study was conducted, proving that laughing regularly significantly reduces body weight? (Where did I put my comedy flicks? This sounds like waaaaay more fun than the treadmill! 😂) Studies have also shown that frequent laughter can strengthen the immune system, ease pain, increase longevity, lower stress, and is good for the heart. Wow, it turns out, laughter truly is the best medicine!
- Remove Toxins - There are so may chemicals in our world today that it's important to find ways to lessen our exposure wherever we can. A perfect place to start is in our own homes. Cleaning products is a biggy. I tossed all my out. I replaced my surface cleaners with a vinegar/water spray, my dish soap, hand soap and bodywash with liquid castile soap, my bottled shampoo with shampoo bars, and my air freshener with essential oils. I found the biggest challenge was laundry detergent. The cleanest store bought brand I could find is ECOS. I use that with good ol' Borax and it seems to be doing a good job getting out stains and smells. This segways perfectly into another area of toxic concern. Our clothing. Are you aware that most of the clothing in stores now-a-days contain plastic? A recent report says between 1980 and 2014, production of polyester increased by nearly 900%. (Jeeez, if I wanted to wear plastic all day long, I woulda thrown on a lawn bag! 😏) Of course, we can't just toss out our entire wardrobe, but since our skin is our largest organ and is sucking all these microplastics into our bodies, we might consider replacing polyester, nylon, acrylic and all other synthetic materials, with natural fabrics like cotton, wool and linen. This goes for bedding, too! Our bodies will surely thank us.
- Eat Clean - Eating organic foods and drinking clean water can do wonders for our bodies. With organic foods we are reducing our exposure to pesticides, gaining nutrient value and enjoying better taste and quality. The great thing about organic produce in particular, is that it's sold closer to where it's grown, so it's also fresher. Again, like everything else, we may not be in a position to shift our eating habits completely overnight, but we can start making small changes, like perhaps buying organic fruits and vegetables, then expanding out from there. Rather than always shopping at the grocery store, farmers markets are a great place to find fresh produce, jams and all kinds of yummy home-baked products. Plus we're supporting our local community.
- Detox - We can all benefit from detoxing our bodies and it isn't that hard to do. Instead of buying box store products that often contain fillers, a more natural way to detox, is to simply do a veggie shake fast. My favorite recipe is taking some organic cucumber, kale, ginger, celery, a shot of lemon juice and a banana, and throwing it all into my nutribullet, then just add some clean water and blend it up. I like to go at least 10 days, but even a weekend fast can produce great results. Since there is no set limit to how many shakes we drink throughout the day, hunger is rarely an issue. To add some variety, I like to swap out the veggie shake for a fruit smoothie once in awhile. My favorite is berries and banana. Every single time I do a cleanse, my skin just radiates. I lose weight, gain mental clarity and feel reenergized! Veggie shakes are packed with fiber, which aids in digestion and gut health and keeps us full as we cleanse. They also provide vitamins, minerals and antioxidants, that boost our immune system.
- Keep Moving! - Physical activity is key to staying in shape, sleeping well and thinking more clearly. Even lower-impact type routines like yoga, walking or stretching are extremely beneficial. Exercise releases endorphins too, which are natural mood boosters. Our bodies are the vehicles by which we experience all the wonderfulness that life has to offer, yet we often take better care of the vehicles in our driveways. Just as our car battery will eventually die if we don't drive periodically, our bodies lose power if we don't move regularly. As the old saying goes,
If we don't use it, we lose it.
I don't know about you, but I'm not going out like that!
Nourishing The Soul
- Unplug and Breathe - Whether it's meditation, progressive muscle relaxation, breathing techniques or simply journaling before bed, it's important to take some time each day, to step away from our laptops, cell phones and the flurry of our lives. When we give ourselves permission to unplug, breathe and just be for awhile, it shifts our perspective, recalibrates our nervous system and feeds our soul.
- Listen to Soothing Music - We all know that music can impact our mood. Some types are ideal for working out, while others can put us right to sleep. But when I want an enriching auditory experience, the '9 Solfeggio Frequencies' are one of my absolute favorites for reducing stress, improving brain function and promoting a soulful sense of well-being.
- Be Creative - I've talked before about the advantages of getting out of our heads from time-to-time and dropping into our broader soul perspective. It's where our imagination lives, and from our imagination births creative inspiration. If we don't have creative projects, hobbies or other types of artistic outlets, then all that amazing potential is lost. But if we harness that inspiration and let it guide us, it uplifts our spirit and excites our soul.
- Enjoy Aromatherapy - Essential oils have a multitude of health benefits, including reducing stress, boosting mental clarity, soothing aches and pains and so much more. While many people simply diffuse these concentrated extracts, there are so many other ways we can use them. For example, adding a few drops on our pillow before bed, or to our shampoos, skincare products and even our bath water. My personal favorite is mixing them with jojoba oil to make roll on fragrances. They always boost my spirit. Essential oils are a gentle, non-invasive way to care for ourselves. Just remember essential oils should always be diluted with a carrier oil before applying them to skin.
- Express Gratitude - Expressing gratitude is a powerful tool. It uplifts our spirit and shifts our entire frame-of-mind for the better. It can relieve stress, upgrade our quality of sleep and even reduce inflammation. Having an attitude of gratitude draws people to us, further strengthening individual bonds. When we place our focus on finding things to appreciate, we invariably find more, which cultivates optimism and fills us with vibrancy and grace. Now who wouldn't want that?
Taking charge of our health is empowering. Too often we neglect our well-being until we're forced to pay heed due to an illness or health crisis. By consistently providing our own 'healthcare,' we safeguard our wellness, increasing the quality of our lives for years to come. I hope the ideas I shared will inspire us all to take conscious steps towards wholeness by stimulating our minds, strengthening our constitutions and enriching or souls.
Blessed be.