Oftentimes patients have a health concern or goal, and for support they turn to their Naturopathic Physician. More often than not, a patient will need to make some lifestyle changes to see a shift in their health concern and achieve their goals. Under most circumstances these changes can feel like a daunting task mostly because it is all at once. Here are some lifestyle modifications you can apply now, little by little, so that you are one step closer to living your best life!
1. Progress to 30 minutes of physical exercise every single day
This doesn’t mean you have to hit the gym for a high-intensity session! How about getting outside for a brisk walk? Don’t have 30 minutes? How about 15 minutes in the morning and 15 minutes in the evening?
There are so many options when it comes to getting active, especially here in the lower mainland! And there are so many health benefits: better quality sleep, improved glucose control, whole body detoxification, weight loss or weight maintenance, superior cardio-vascular health, increased libido, improved cognition, etc. Need we say more?
2. Consume a whole foods diet
This tweak may seem a little more daunting than our other suggestions, however it has the ability to make the biggest impact from a health care standpoint. There are countless benefits to consuming a healthy diet, but how do you make the transition? We suggest, one step at a time. Every week try integrating a new, whole foods version of what you are already eating. For example instead of consuming a pre-packaged, sugar laden snack bar, try substituting for an apple with mixed nuts. As soon as you become comfortable with the change and feel it has become a habit, try a substituting something else!
*Don’t forget the 80/20 or 90/10 rule: that is, 80 or 90% of the time you work to consume a health conscious diet and the other 10 to 20% of the time you eat the cake a friends birthday (or whatever your guilty pleasure is!).
3. Take time to slow down
Yes, we are talking about meditation - it’s a growing trend for a reason! Meditation can help to cultivate happiness, meaning in life, and an increased attention span all while reducing feelings of anger, anxiety, depression and fatigue. You will also sleep better and laugh easier.
4. Consider probiotics
You and your naturopathic doctor can have a well-rounded conversation about the use of probiotics, but if you’ve been eating a lot of the standard American diet (coined the SAD diet) then you will likely benefit from probiotics. Probiotics boost the immune system, improve digestion, benefit skin conditions, and prevent and treat conditions of dysbiosis (urinary tract infections, bacterial vaginitis, mental illness, antibiotic-associated diarrhea, etc.).
5. Spend time with friends and family
Experts from Harvard agree that this is one of the greatest sources of happiness in our lives. Those that have lived the longest on this Earth place profound emphasis on social engagement and connection. Wondering how you can create connection? Try sharing good news, and respond enthusiastically when others share good news with you! Expressing gratitude is also a great way to strengthen any connection.
Although we’ve just skimmed the surface of these lifestyle modifications, talk to your naturopathic doctor for more in-depth information. He or she can help you create a plan, look for potential obstacles, and devise strategies for success. Remember: you have one life, so live it to the fullest!
