Duh, right?! How many times have we heard this? The truth is nothing trumps water consumption and if you’re sick of hearing it, then chances are it’s probably important. Water makes up majority of your body. It is imperative for body and cell function, as well is a natural detoxifier. The more dehydrated we are the more toxic we can become, along with reproducing sick cells. This can lead to cell malformations that are prevalent in things like cancer. So you see it’s important.
Water should be specific to you, that’s why I get a little annoyed when everyone says oh you need 8-10 glasses of water. You should be getting about half your body weight in ounces every day. Example; if you weigh 120 lbs then you need 60 ounces of water. This would equate to 7.5, 8 ounce glasses of water. Yes, the average is close, but everyone is different and if your 250 lbs and need 15 glasses of water a day, the average just isn’t cutting it. One more important thing. If you exercise you need MORE water! 5 additional ounces per 15 minutes, this equates to 20 ounces for an hour of exercise. Phew! done with the math? Me too!
Meditation or prayer. It’s important to destress the distress in your life. Negative thoughts can be just as harmful to your body as drugs or alcohol. it can make you feel sick and alter your body’s ability to function. It’s dangerous stuff.
Research shows that just 10 minutes of meditation or “down time” in the middle of your day can make you up to 60% more productive for the rest of the day. It doesn’t have to be difficult. the more simple the better. Practice breathing exercises, journal, or read. Need something to guide you? Visit 8WW.com
3. Decrease Internal Inflammation
What is inflammation? Inflammation is the body's attempt at self-protection. Your body wants to remove harmful stimuli, including damaged cells, irritants, or pathogens - and begin the healing process. Inflammation can show up in many ways, sometimes its joint pain and swelling and other times its flu like symptoms like fatigue, fever, and chills. Inflammation is at the base of a lot of diseases; heart disease, cancer, and autoimmune diseases. Get rid of inflammation by following an anti-inflammatory diet like this, along with adding natural anti-inflammatory foods such as Omega 3’s in fish, nuts, chia, and oils, cherry juice concentrate, mustard greens and aloe vera. Spices like; turmeric, cinnamon, and ginger also have anti-inflammatory properties.
4. Eat Whole Foods!
Whole foods are real, primarily from nature, are not processed or refined, and are free from additives/chemicals. They also have as little or as few of ingredients as possible. Eat lots of dark leafy greens in which have a lot of phytochemicals in them that help prevent cancer and help with body function. Limit processed food as much as possible. Sugar is your enemy, just say "No!"
5. Supplement Where Supplementation is Needed
The top three supplements that most American individuals are deficient in include; fish oil, vitamin D3, and probiotics. When you implement supplements give yourself at least 120 days. This is the average time it takes your body physiologically to notice a big difference. A quality plant based multivitamin is also a good starting point. Definitely consult a nutritional/supplement specialist when figuring out what you need for your body.
Decrease your chance of cancer by 50% just by implementing this in your weekly routine. The intensity of your workout can determine how many times a week you need to work out. If you enjoy leisurely workouts like walking, you only need to go for a 30 minute walk 5 times a week, if you increase to a moderate intensity workout you can do a 30 minute workout 3 times a week. If you really enjoy an intense workout or team sport working out 2 times a week for 45 minutes will have the same health benefit.
Make sure your routine consists of a good balance of functional fitness, strength, stretching, and conditioning. How is there enough time? There is a lot of time saving workouts that have mass benefits. Look for Tabatas, HIIT workouts, and classes that fit into your schedule. Of course make sure it’s something you enjoy so that you actually do it. If you don’t enjoy running, don’t run, you won’t follow through! Do something that gets similar benefits, like rowing or swimming.
7. Do Something Nice for Yourself
A lot of us skip this step. I don’t think I have to go into this so much as we all know how important that mani pedi time is for our sanity! The most important thing, though, is that if you’re not good to yourself, how can you be good for others? I have to remind myself of this a lot when thinking about my family and my patients. If I don’t take care of me, how am I going to be able to give my all to those who need me? Start implementing this one PRONTO!
8. Do Something Nice for Someone Else
If I’ve learned one thing in practice, it’s that helping others and servicing others creates true happiness. Not only was this a learned lesson, but it’s real. In the book Authentic Happiness, they psychologically prove that the happiest people are the ones who serve others. Here are some small examples to fit into your daily routines;
- Write a note to someone who could use a lift
- Open for the door for someone
- Compliment someone on their cooking, looks, etc.
- Tell someone what you admire about them
- Offer to do one of your partner’s chores for him/her