Where to start? Nutrition and Health Foundations
Looking for where to start to improve your energy, mood, digestion and overall health? Start Here:
Nutrition and Health Foundations
As a functional dietitian I take pride in providing unique interventions for improved health for each individual I work with. BUT regardless of your health conditions, symptoms or where you are in your health journey, the health and nutrition foundations are universal for everyone. If you are a current client we have probably touched on most of these but take time to understand and incorporate each one. If you are a potential client this is a good place to start while deciding if you want to take the next steps to work one-on-one. So what are they?
#1 Sleep. If we are not getting optimal sleep (7-9 hours per day for most adults) our bodies can not function properly for everyday life, let alone to heal or improve health conditions. Lack of quality sleep can also cause a cascade of other poor health habits like excessive caffeine and/or sugar intake, cause increased hunger or food cravings, and limit our energy/motivation levels to be physically active. Through one-on-one consultations we can explore health barriers you may have to achieving adequate sleep.
#2 Mindset. What is your “why”? Our cultural norms, environment and food system do not set us up for success to improve our health. The healthy choice is rarely the easiest choice. We need our “why” to help motivate us to choose differently and ultimately be healthier. Then we will set up habits to make our changes sustainable. Journal, self reflection, habit tracking can be helpful tools to change our mindset and our behavior.
#3 Digestion Basics. While these seem trivial and tedious they are extremely important for healthy digestion not only to prevent unpleasant digestive symptoms, but ensure we are able to absorb the nutrients from the foods we eat. Most of us knowingly or unknowingly live in a chronic sympathetic state aka in flight or flight mode. Our body isn’t set up to digest food while in this mode so digestion can really get off. These daily practices can help your body be relaxed and ready for proper digestion before eating.
Sit down to eat and eat without distractions. Eating with others is encouraged, but ditch your phone, t.v, computer, book.
Take 3 deep breaths before your first bite. Take a moment to check in with yourself: your emotions and your nervous system.
Chew, chew, chew! Chew your food to an applesauce consistency - it takes practice I know!
#4 Stress Management. This is a whole topic in itself, but our stress - real or perceived stress - has a huge impact on our mental and physical health. Here are a few ideas to start:
Breath work: Alternating Nostril Breathing, 4-7-8 breathing, diaphragmatic breathing, Five-finger breathing, lion’s breath, so many options. Check them out and find your favorite.
Prayer and/or Meditation. (Apps like the Insight Timer and Calm are great ways to start your meditation practices.)
Yoga.
Exercise.
Massage therapy and/or craniosacral therapy.
#5 Nature. Number 5 on this list, but may be the most important one. Our body’s are made to have interaction with the outdoors yet many of us spend most of the day indoors.
Start your day with sunlight if you can. Just 5-10 minutes can have profound effects on your health, even helping you sleep better the following night. Exposure to sunset light is also helpful for sleep.
Daily sunlight exposure in general is important for energy and Vitamin D synthesis.
Take off your shoes and stand in the dirt/grass for a daily practice of “grounding”. Research shows connecting with the earth daily has anti-inflammatory and healing benefits.
And next…the question I get all the time, what should you eat? While this is going to be a little bit different for everyone there are a few basics (new post on this coming soon). When your are ready to work one-on-one with me we will dive deeper into a way of eating that is best for your unique self. In the meantime focus on the Nutrition and Health Foundations and checking out other blog posts and resources available on my website.
Ready to dig in deeper? Click here to schedule a virtual appointment!
