It's the time of year when the gym gets very busy as people try to live up to their New Year's resolutions. Instead of being active for a couple of weeks and forgetting it until next year. I have developed a list of 12 changes so that at the end of the year you have made significant improvements in your health. Usually maintaining change requires at least a month, so try to really adopt this change for at least a month until it becomes part of the routine.
First up see how many you are doing and then figure out how much you have left and then project out the number of months it will take you. Post that commitment to your Facebook page or somewhere will you will be reminded regularly.
1. Drink enough water – writing this today its 38C and hydration just seems the most important thing to focus on. How much is enough water? Well it depends on your size and activity levels but generally 1.5 to 2 litres a day plus 1 litre for every hour of exercise. So for a small woman it may be more like 1.5 litres plus whatever you need for the exercise you are doing.
2. Find an activity you enjoy and commit time to it 4-5 times a week. It could be walking the dog, cycling, yoga classes, tennis or spin or a combination of all of the above. Block it out in your diary. Just remember if you are starting an activity start at a beginners level and build up slowly.
3. Add one cup of leafy green vegetables to your diet daily. It could be spinach with your poached eggs or a salad instead of a sandwich at lunch or add chopped kale to a curry at dinner. Greens are a great source of essential minerals that many people lack. If you struggle with the taste try looking at the website Simple Green Smoothies for some great recipes.
4. Declutter – spend a week focussing on each major room and start with three boxes. One box is for garbage, one for recycling and one for stuff which lives somewhere else. Its critical to ensure you fill the third box before putting things back where they belong or you get distracted. Spend 1-2 hours a week on each room and then at the end of the month notice how different it is to be in a clear and productive space. Decluttering can really reduce stress levels.
5. Manage your stress – By this stage if you are hydrated, exercising regularly and improving your diet you may already have noticed that your stress levels are better. If not it's probably time to start identifying what causes stress and whether it is still serving you. It could be a job you no longer enjoy, an employee who is driving you nuts or a friendship which leaves you feeling exhausted. Time for some change. Figure out where the issue is and make a plan to deal with it. If it's really overwhelming find someone to talk to – a coach or a counsellor could really help you break those stressful patterns.
6. Get rid of your allergens – environmental ones may be challenging. If you suffer from reflux, bloating and flatulence, constipation or diarrhoea, chances are something in your diet needs to be removed for a while. The most common suspects are wheat and dairy with up to 70% of adults unable to tolerate lactose (milk sugar) as they age.
7. Laugh – go to the park and watch how children are constantly chuckling or giggling. When was the last time you enjoyed a good belly laugh? A few years ago I did a laughter yoga class and we laughed for 22 straight minutes – you feel amazing afterwards except the aching stomach muscles.
8. Health Checks – see your GP for those tests, get your teeth checked and get your moles mapped. Spend a month making sure you are dealing with problems before they become serious.
9.Swap your snacks for healthier choices. Switch the milk chocolate to good quality dark chocolate, replace the potato chips with activated nuts, the coffee for a herbal tea and the soda for a vegetable juice (perfect for an afternoon boost too).
10. Train your brain – read a different book every week or try crosswords or Sudoku as a way to improve your brain’s health and stay mentally healthy.
11. Catch up with friends – having a social support network can make all the difference to our health. If you find it difficult to catch up for a meal just try scheduling in a coffee on a weekly basis or a play date with your children.
12. Time out – plan and take at least two week's vacation doing something you enjoy. It could be 2 weeks by the beach or 2 weeks hiking in the mountains. It doesn’t have to be expensive and is you can travel out of peak season there are often some great deals available. Most importantly try and disconnect from your work as much as possible to really maximize your down time.
Info provided by Christine Pope - Elemental Health
To see Christine at her clinic in Sydney, please email Christine@elementalhealth.net.au or make an appointment on 8084 0081.