Six Simple Tips to Support Your Health in 2021
Supporting all aspects of your health - mental, emotional and physical - is of utmost importance during this pandemic.
The ‘new normal’ with constantly changing rules can be overwhelming and exhausting. Taking care of our mental and physical health is paramount. But what does that look like and how can it be done without adding additional stress?
Fortunately, we do have control over many aspects of our lives, and the choices we make can have a direct impact on our health. We’ve put together a list of our top six tips to care for your health holistically:
- Maintain a Positive Attitude
- Be Kind and Nurture Social Connections
- Hydrate Throughout the Day
- Fuel Yourself with Nutritious Food
- Get a Good Sleep
- Have an Exercise Routine
Maintain a Positive Attitude
Science supports the slogan ‘Attitude is Everything’. How you perceive a situation impacts the chemical responses in your body. In Dr. Kelly McGoniga’s Ted Talk, How to Make Stress Your Friend, she explains how by changing your attitude towards a situation you impact your body's physiological responses. You control your stress response, limiting the negative impact it can have on your health. A positive attitude positively supports your health!
Be Kind and Nurture Social Connections
A Harvard medical school study reveals how kindness and compassion improves immunity. Dr. Kelli Harding in her book The Rabbit Effect, explains how compassion, social support and kindness supports health more than exercise and nutrition! Who you choose to spend time with, how you treat people, along with your attitude has a direct correlation to your health and immunity.
Hydrate Throughout the Day
The body is made of 66% water and even the slightest dehydration can have a dramatic effect on how we feel. Headaches, lethargy, low energy and constipation could all be your body’s signs of thirst.
Consuming 8+ glasses of water a day is imperative for immunity and all cell function. Unfortunately, tap water contains added chemicals and contaminants that can be detrimental to our bodies.
A quality water filtration system is required to eliminate these toxins. Santevia water filtration systems filter out chlorine, fluoride, heavy metals and microplastics. Natural minerals such as calcium, magnesium, and zinc are added to create naturally alkaline water.
As the body strives to stay in homeostasis (its optimal internal state to support all body body functions) with a blood pH level of 7.36, Santevia water boosts alkalinity and pH by up to 2.0 to balance out the acidity from foods we consume.
Fuel Yourself with Nutritious Food
You are what you eat! What you choose to put into your body directly affects your thinking, concentration, emotions, energy and immunity. Consuming colorful, fresh, good quality, whole foods nourish our cells with the macro and micro nutrients required to stay healthy and strong.
Since 70% of our immunity resides in our gut microbiomes, it is important to keep a diverse garden of healthy gut flora. Fibre is the most important macronutrient for our gut. Consume fibre from whole grains, legumes, fruits and vegetables to support good microflora, and to eliminate toxins and waste.
Choose local, seasonal, fresh, and free of pesticides and herbicides whenever possible. Visit your farmers market for a fresh selection of local foods
Get a Good Sleep
During sleep our body detoxifies, repairs cells and releases cytokines, proteins that are required to help fight infection. Lack of sleep can affect your ability to fight off a virus and repair your cells.
Adults require 7-9 hours of quality sleep to support optimal mental and physical health. Choose healthy sleep habits by going to bed before 11 pm, eliminating screen time 30-60 minutes prior to bedtime, follow a bedtime ritual and ensure a dark, cool room.
Have an Exercise Routine
Dance, run, hike, bike, lift weights, swim, climb stairs, chase a ball, practice yoga, play pickleball - find a variety of activities that you enjoy and just do them, often!
For centuries numerous studies have confirmed the benefits daily physical activity brings to our mental and physical well-being. From reducing heart disease to depression, the paybacks from moderate to intense exercise are plentiful.
Recent studies are validating the importance physical activity also brings to our immunity. Each exercise session increases the number of natural killer cells, part of our innate immune system, as well as destroys bacteria. Exercise supports our gut flora by increasing the diversity, promotes energy for the brain and increases our happy endorphins. These benefits are further enhanced by being outside in nature. Choose to move whenever possible!
Feeling healthy and strong begins with your choices and your attitude. Move often; be kind; consume quality foods that support your muscles, gut microbiomes and your brain; drink filtered alkaline water; develop good sleep habits and a positive attitude. Remember being kind begins with yourself. You deserve a healthy and fit mind and body!