Easier Than You Think
Making meaningful health change.
As summer approaches so does the landslide of ads encouraging us to get “beach ready”. That drives me crazy (it’s a short drive, but that’s another story altogether).
Before we dive into a little chat about habits that can improve our health, let’s get a couple of things straight.
1. Skinny does not equal healthy. Of course thin can be a healthy body size/shape for some people. However, if being skinny is the result of under-eating, over-exercising, being consumed by tracking what goes into your body, illness of body or mind, using substances to avoid eating, drinking instead of eating or any other habit fueled by fear – skinny has become a danger to your wellness. So, hear me loud and clear – Skinny is not the goal of healthy or wellness.
2. Chubby does not equal unhealthy. Just like skinny, chubby can be a healthy body size/shape for some people. The idea of excess weight, overweight and chunky are usually more about comparison than true health.
You may be wiggling in your seat thinking this all sounds completely contrary to what you’ve been taught or possibly even told in a healthcare setting, but hear me out before you move along with your day.
Looking back over the changes that have taken place in society and the diseases that shorten lives, the conclusion has been made that excess fat leads to poor health. Since our goal in the medical field is to help people live long, healthy lives, it makes sense that we try to make recommendations to decrease what appears to be the problem. However, sometimes we miss the mark. It was assumed that keeping people thin (aka avoiding fat) would keep people healthy. What it actually did was cause us to fear eating fat, fear gaining fat, look down on others (even pitying them) for being what we considered fat and chastise ourselves for being what we considered fat. All of this fear has failed to improve our health and has worsened other health issues (eating disorders, anxiety, self-confidence, community, etc) along the way. As you read this today, please note that I am encouraging you to find better health and take a step toward wellness no matter what your size, weight or age may be.
With that said, let’s take a quick look at 3 things that can help you make meaningful health change.
REST WELL.
Most of us get too little rest. Not just sleep. Actual rest. Instead of scrolling your phone or watching a show to wind down just before bed, take 5-10 minutes to calm your mind, body and spirit. You can simply lay or sit with your eyes closed in a dim or dark and quiet room. Breath in and as you breath out let your body fall more relaxed into your seat or bed. Focus only on your breathing and let your mind take a break. This can be helpful mid-day for a stress reliever as well (in your car, at your desk…even in the bathroom if needed!)
GIVE YOUR GUT A BREAK.
Intermittent fasting is often coupled with a lot of complex counting and keeping track. However, you don’t have to make it so difficult. Figure out a chunk of time that works for you to give your gut a break for 12-14 hours. For example, if you go to bed around 9pm stop eating at 7pm. This can help decrease acid reflux and poor sleep by allowing your body to digest foods prior to laying down to sleep. Then, when you wake in the morning, drink some water and wait to eat breakfast (you know breaking your fast) between 8-9am. This will give your body time to process yesterday’s fuel, decrease bloating and help you get back in tune with your natural hunger and satiety cues.
REDEFINE HEALTHY FOR YOU.
Instead of beating yourself up over a number on a scale or tag, start using other techniques to determine where your health level falls. As a doc, I definitely recommend at least once yearly labs. This will give you an idea of where your liver and kidneys, electrolytes, blood cells and more are functioning. Beyond that, pay attention to how you feel. How far can you walk or how many steps can you climb before you are winded? Do you wake feeling rested or like you fought your way through the night? How are you dealing with stressors – little and big – on a daily basis? The whole point in being the healthiest we can be is to enjoy the life we’ve been given. So, if your current habits are not leading to life moments you can enjoy and embrace (not that every moment will be rainbows and butterflies, but you should at least be able to see moments throughout your week that make you smile) start with changing your rest pattern and giving your gut a break to see how small changes made consistently can lead to big improvements.
written by Kelli Keller
*As with everything health related, make changes within a healthy relationship with a professional healthcare provider that can guide you through changes that are safe and at a safe pace for you.
