Are you looking for ways to nurture yourself, your body, and your mind?
Taking care of our health is essential to leading a happy life.
But we often get stuck in unhealthy habits that can be difficult to break without external guidance and support. As a result, it can sometimes feel overwhelming.
But a consistent routine of good habits is crucial to achieving your health goals.
That’s why adopting a routine that includes a balanced diet, regular exercise, quality sleep, and carefully chosen complementary therapies, like myofascial release therapy, meditation, and mindfulness, can all have significant benefits for your body and mind.
Not only do you feel more energized and focused, but you also reduce your risk of developing chronic illnesses such as heart disease and diabetes.
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"Healthy habits are learned in the same way as unhealthy ones – through practice." – Wayne Dyer
Here is a list of our favorite healthy habits that provide long-term health benefits:
Get enough sleep each night to give your body time to rest and repair
Sleep is truly the best medicine. When you're sleeping, your body gets the chance to recharge and heal.
Therefore, getting enough high-quality sleep is vital for your overall health and wellbeing.
When you sleep, your body goes into repair mode, restoring damaged cells and connective tissue, rebuilding muscle, and strengthening the immune system.
A good night's sleep can also improve your cognitive function and mood while reducing your risk of developing chronic illnesses like diabetes, obesity, and depression.
So next time you're contemplating staying up late to binge-watch your favorite TV show, remember your body needs those precious hours of sleep to function and thrive.
Aim for 7+ hours per night. If you struggle to get 7 hours at night, you can also include a short nap in the afternoon.
But don't nap for more than 20 minutes because any longer than that and you'll enter a deeper stage of sleep, which could make you feel worse when you wake up.
Or try the famous Navy Seal 8-minute nap that is taking the TikTok world by storm.
Start by lying down with your legs above your heart and set your alarm for 8-10 minutes. Apparently, if you're tired, you'll fall asleep, wake up, and feel amazing.
Eat a balanced diet full of plants, lean protein, good fats, and fiber
Eating a balanced diet of vegetables, fresh fruit, lean protein, plenty of fiber, and good fat from olive oil, fish, nuts, and avocado is vital to maintaining good health.
These foods provide the essential vitamins and minerals your body needs to function correctly. By incorporating a variety of plants into your diet, you can ensure that your body receives the nutrients it needs to stay healthy and thrive.
In addition, fresh produce adds color, flavor, and texture to your meals, making them more enjoyable.
So next time you're at the grocery store, stock up on plenty of colorful fruits and vegetables to create delicious, healthy meals that nourish your body and soul.
Remember the fiber, too. Good health begins in the gut, so make sure you're getting at least 25g-30g of fiber per day to keep your digestive system functioning well and to make sure you’re feeding the good bugs in your gut with prebiotics.
If you need help to reach that number, try adding beans, lentils, berries, cruciferous vegetables, and avocados to your diet. But, again, ensure you're getting your daily fiber quota.
Incorporate Myofascial Release Therapy into your wellness routine.
This one is our favorite because there are SO many benefits when you incorporate Myofascial Release Therapy into your health and wellness routine.
Myofascial release therapy involves applying gentle pressure to stretch and release chronic tension in your “fascia” – the web of connective tissue that encases your entire body, including your muscles and organs.
Some of the many benefits of this treatment include pain relief, better flexibility, and easier movement, relaxation (and therefore, less stress and anxiety).
If you've already tried introducing some of the other habits, like eating and sleeping well, myofascial release therapy can often be the missing link to unlocking a healthier, more relaxed you.
Prioritize self-care, such as taking quiet time or getting a massage.
In a world that's always on the go, it can be challenging to prioritize self-care. However, taking quiet time for yourself or getting a relaxing massage should be high on your list.
Taking care of your mind and body is essential to health, and self-care is integral. Whether it's a short back and shoulder massage, switching off the TV and reading a book, or a full day at the spa, taking the time to recharge and nourish yourself helps you feel more energized and less stressed.
Practice mindfulness and meditation to reduce stress levels.
In today's fast-paced world, our stress levels are skyrocketing. Stress is an unavoidable part of life these days (if you let it), whether it's the pressure at work, family responsibilities and aging relatives, politics and the state of the world, or financial troubles.
However, we have the power to control its impact on our lives. One of the most effective ways to reduce stress is by practicing mindfulness and meditation (or switching off the news).
By being present now and focusing on your breath, you can cultivate a greater sense of calm and relaxation in your mind and your body.
Studies show that regular mindfulness and meditation can lower adrenaline and cortisol levels (the hormones the body generates in response to stress) and improve your overall wellbeing.
So why not take a few minutes every day to quiet your mind and breathe? Many apps are available to help you cultivate a daily meditation practice. Start slow.
Don't force yourself to struggle through 20 minutes the right way. Start with one or five minutes and work your way up from there.
Aim for 20 minutes twice daily once you've got the hang of it. It doesn't have to be fancy, either.
If you prefer, sit still for 20 minutes, and let your thoughts pass by like clouds floating through the sky. Though simple, it can have significant benefits.
What Other Healthy Habits Will Help You?
Maintaining optimal health is essential to taking good care of your body – by keeping it hydrated, unrestricted, and flexible.
Unfortunately, many people say they struggle to find the time to introduce new healthy habits. But as the saying goes, “If you don't make time for your wellness, you will be forced to make time for your illness."
It's always a good time to take steps, even small ones toward habit that will help avoid illness in the future.
Instead of relying on sporadic bursts of motivation to stay healthy, create a consistent routine that works and do your best to stick to it. Again, this can be in small steps. The key will be consistency. Be gentle with yourself as you do.
Eating well, sleeping deeply and sufficiently, regular movement and activity, and good Myofascial Release Therapy individually all have marked benefits when you do them consistently. Stacking good habits together gives your body even more of a boost, enabling physical and mental healing that can revolutionize your overall wellbeing.
We take a holistic approach to healing, focusing on personalized treatment plans that major on movement and repair.
We know your journey to total-body recovery is unique and requires a tailored approach. That’s why our team works together with you to create a comprehensive treatment plan.
Our client-centered approach helps you reclaim your potential – because we know that education and self-advocacy are vital components of the healing process.
We provide you with the resources and support you need to understand your body better and actively participate in your healing journey.
We know that chronic pain can make even the simplest tasks impossible, preventing you from fully engaging with and enjoying life.
Our mission is to help you break free from these limitations (and the restrictions in your fascia) and empower you to live more vibrantly. Everyone deserves to live a life free from the constraints of chronic stress, pain, and discomfort.
When you come to see us at the clinic, we help to customize a complete body wellness plan that works for you and guides you to optimal health – using a holistic approach to soothing physical pain while also addressing the mental and emotional stress that can live in our bodies for decades and affect every aspect of our health and wellbeing.
Would you like our help to get your health back on track?