A few years ago, after my mom died of cancer, I decided to make my efforts to stay healthy more intentional. I thought long and hard about the positive steps I need to take every day to be healthy, both mentally and physically, and have tweaked a few over the years. I’m not sure anyone will be interested, but I thought I’d share them with you today, as I feel so much healthier and more energetic when I do these things consistently! I make a chart each week and tape it to my refrigerator so I can keep track and check each item off as I complete it. I tend to get distracted easily, so it really helps me to keep my chart where I can see it constantly.
**Of course, I’m not a doctor, so just because these steps seem to be working for me, please consult with your doctor before taking any supplements or making any other significant health changes!**
Drinking lots of water has so many benefits – it helps prevent UTI’s, benefits your circulatory system, hydrates your skin and body, AND I’ve noticed that I have fewer hot flashes when I drink 10-12 cups of water a day. 10-12 cups is a LOT of water….I try to drink 16 oz. before my morning coffee, and to finish most of it by dinner time so I’m not up all night trekking back and forth to the bathroom. I also jazz it up sometimes with mint, slices of fruit, etc. Strawberry/mint is one of my favorite combos!
Five to seven servings of fruits and veggies per day – I love fresh fruit, but have never been a big fan of veggies, so I’ve really struggled with this one. I don’t worry too much about how many servings of each; rather I lump them together and just try to make sure I include one or the other (or both!) at most meals.
Vitamins – I take a multivitamin plus other types of supplements, mostly ones that are recommended by my doctors (Vitamin D3, evening primrose oil for my eyes, black cohosh for hot flashes). I also take allergy and asthma medications. I parcel my vitamins out between breakfast and dinner, and check off on my chart to make sure I take them each day.
Sleep – Oh my gosh this one makes SUCH a difference! When I get a great night’s sleep, I feel like I can take on the world; I have lots of energy and I am more active and productive during the day. And yet it seems to be the goal that is the most elusive of them all. As I’ve mentioned before, I need a good eight to nine hours of sleep to function optimally. I am not always good at making sure I turn my electronics off several hours before I go to bed, even though I realize this makes it much easier for my brain to quiet so I can sleep well. I stay away from caffeine after 1 PM, and generally try to go upstairs an hour before I want to be asleep, and after washing my face, I relax in bed with a good book to wind down. I also find that taking a few milligrams of melatonin helps, but if I take it too late at night, I’m sluggish the next morning, so timing is everything!
Exercise – To feel my optimal best, I need to do some kind of activity during the day. I’m currently training for my next bike trip (cycling the Czech Republic in September with two friends) so my current routine includes at least one spin class each week. I also try to get in two barre classes (I love barre – it’s strength training but without the bear crawls, burpees, and mountain climbers that I hated in boot camp!) and I fill in the other days with walks in the fresh air and sunshine, some run/walk intervals, or an occasional yoga class. As our bike trip gets closer, we will start doing some longer rides to get our bums used to being in the saddle for hours on end.
Strength Training and Flexibility – This is a recent tweak – I stopped doing boot camp about a year and a half ago, and recently noticed that my body just doesn’t move as well anymore. I am so excited that I found barre as it nicely fits into this category. I also include yoga here, and some days I just do a few minutes of strength training or stretching at home. I shoot for two barre classes a week plus two-three at home sessions. I’ve decided to try some “yoga for beginners” videos on YouTube – I tried Yoga with Adriene last week and loved her beginner video!
Headspace – Another recent addition; I use the Headspace app for meditation, and while some days I’m able to get into the groove better than others, I am really appreciating the sense of calm that pervades my days when I make the effort to include 5-10 minutes of mediation. I also find that I’m more able to identify when I’m feeling stressed (I’m looking at you, New York State Real Estate that doesn’t set a closing date on a home purchase until a week before closing – what is up with that nonsense???) and work to release the stress so it doesn’t set off a ripple effect through my day.
Fresh Air and Sunshine – This category I added last fall, when the days were starting to shorten and we had a week of gray, yucky days. I was suffering from a case of the doldrums, then took a walk on the first nice day we experienced, and had an “AHA” moment! Fresh air and sunshine make a dramatic difference in my mood – even if I just sit on my front porch to read or meditate, my happiness level rises noticeably. One of the things I’ve become most appreciative of is the amount of sunshine we receive here in North Carolina…it’s truly a game changer for me!
What do you do every day to stay healthy?? I’d love to hear your tips!