Certain daily practices enhance our physical health and contribute to emotional and mental well- being. It gives us an opportunity to create vibrant health and a fulfilling life. To make an investment in our health, incorporating these steps into our daily routines will have life-changing and long- lasting effects. In order to create lasting and sustained changed, the following is essential:
HAVING A CLEAR GOAL STRATEGY: What is it you want to achieve, and how?
STARTING SMALL: Start small and implement bite-size steps
CONSISTENCY: The Main Ingredient of Habit Formation
1. CLEAN YOUR LYMPHATIC SYSTEM
Cleanse your lymphatic system and boost your metabolism by hydrating sufficiently. Proper
hydration is crucial for regulating body temperature, supporting healthy skin, and aiding digestion and nutrient absorption. Water constantly moves between three spaces / compartments in the body:
Intravascular Space: Inside the blood vessels
Interstitial Space: Surrounding the cells in various tissues
Intracellular Space: Inside the cells
If you are not properly hydrated, your blood becomes “thicker”, your tissues “dry out”, and your cells lose their ability to function normally. Nutrients can’t get in, and waste products can’t get out.
How much is enough? Is a question I often get asked – On average, adults need 2.1 L – 2.6 L of water per day, but this can vary as factors such as exercise, high temperatures, or medication use require a higher intake. The quality of water is also important – clean, mineral-rich water is essential. To help make water intake easier, flavour your water with slices of orange, lemon, lime, ginger and/or cucumber.
2. EAT MORE PLANT-BASED FOODS (with good quality protein)
Work to get more plants on your plate with every meal! Eating raw or lightly steamed, whole,
colourful, nutrient-dense plants is the best way to maintain healthy cholesterol, blood pressure and reduce risk for chronic conditions. My favourite healthy habit is to make sure I eat something GREEN with each of my meals:
baby spinach
kale
microgreens
sautéed chard
asparagus
broccoli
bok choy
lettuce
fresh herbs
#SwapForSalad! Restaurant meals often come with potato chips or starches as sides – make it a habit to switch your side to a salad or veggies next to that piece of steak or fish.
3. BREAK A SWEAT !
Regular exercise serves as the maintenance crew for our bodies – strengthening our heart and blood vessels, engaging our muscles, managing weight and lifting our mood. It improves cognition, and helps with healthy ageing and longevity.
Beyond the physical benefits, exercise is a powerful tool for stress reduction, anxiety management, and emotional well-being.
3. REST & RECOVERY: SLEEP 7+ HOURS PER NIGHT. PERIOD.
Rest and recharge! For the average adult, you go through about 4 to 6 sleep cycles a night. To go through these cycles, you’ll need about 7 to 9 hours of sleep. If you struggle to fall asleep, waking up in the middle of the night or finding yourself still tired even after 7 to 8 hours of sleep…something is up. Hormones, blood sugar, neuroinflammation - Investigate this with a practitioner.
Our body’s internal clock is The circadian rhythm – a natural, internal process that regulates thesleep-wake cycle. Going to bed and waking up at the same time daily is essential and helps synchronise our circadian rhythm.
Also, cut those EMFs! Make sure the Wi-Fi is turned off or your phone is in airplane mode, and that there are no lights or electronics near you. Good sleep hygiene is essential for optimum health – it keeps you in a better mood, helps with mental clarity and focus, improves insulin sensitivity and metabolism, and reduces the risk of heart disease.
5. TUNE INTO YOUR BODY !
Your body's main purpose is to maintain balance and optimal health. A symptom is a sensation or change in the body's normal functioning, signalling that it is off balance. Becoming aware of andheeding to your body’s signals and messages of discomfort can guide you (together with your health practitioner) to address underlying causes and restoring optimum health.
And just as our bodies aim to create balance – so should we. Creating balance in our lives is a priceless investment - Say “No” to Overcommitment, head outdoors and spend some time in nature, meditate, pursue hobbies, and cultivate meaningful social connections and relationships.
Dr. Erika Hart M. Tech (UJ)
Registered Homoeopath
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