3 KEYS for WHOLE Health That DON’T Focus on Food or Exercise!

Photo by Deniz Altindas on Unsplash

I know that often we are looking for quick fixes and a magic pill for weight loss, improved energy, or even the reversal of a disease that occurred over years.  I’m sorry to be the bearer of bad news, but that is not reality.  Almost anything worth having takes time, including our health.

However, the GOOD news is that there are three actions you can take today, immediately, that will start a ripple effect on improving your health and overall wellness.  These are three actions that I talk to my patients  about on a daily basis, whether they are in to see me for their well visit, weight concerns, depression, or acute illness.  Most health outcomes would improve if a prescription was written for these instead of (or maybe in conjunction with) a pill!

1. SLEEP

Quality sleep IS possibly a magic pill.  Most of us don’t get enough hours, and likely it’s not truly restorative.  This is true for our kids, as well – especially the preteens and teenagers!  The first few steps in improving sleep are:

   * routine bedtimes and wake times

   * cut off the screens at least an hour before bed (adults, too)

   * no regular napping in the afternoons for those of us school age and over

   * start some new relaxing habits before bed that tell your body and brain that it’s time to sleep  We know more and more about the restoration that’s occurring when we sleep.  I tell my patients that sleep is like a car wash for our brain.  The old gets removed and helps us wake up shiny and new for the morning.   Children especially have massive growth occurring and their brains need that sleep.  Cravings, energy, and mood are all impacted by sleep.

2. MINDSET 

Our thinking controls our feelings, and our feelings control our actions.  Plain and simple.  Shifting your mindset towards thinking positive, hopeful, and purposeful thoughts is a huge yet underestimated step in habit change.  I don’t know about you, but usually when I’m trying to resist the negative it only grows stronger or more tempting.  Resistance is often futile!  The better way is to replace the negative with a positive.  New thoughts create new emotions, which create new actions.  When I’m talking with patients about nutrition I first try to focus on the good foods they do like.  Most kids like fruit….lots of kids don’t really like vegetables.  Shocking, I know!  Most kids like to play games like tag….not all kids are into team sports.  Some families can afford the extra activities and gym memberships, but a lot of families cannot.  The point is to focus on things you can do instead of those you maybe can’t.   A few small shifts in mindset can have an amazing ripple effect on your healthy actions.

3. COMMUNITY

I know we are in the middle of a global pandemic and, in certain ways, it has never been harder to create community.  But in other ways, it has never been easier or more needed.  We all know the old saying “You are what you eat.”  A wise and true quote.  Another great one that maybe has not been as emphasized as it should is “Birds of a feather flock together.”  What does this mean to me?  Simply, it means we are as good as the company we keep.  Now, I’m not going to go into a deeper dive on the benefits of exposing ourselves to other thought patterns, lifestyles, etc.  I view it in the simplest context of surrounding ourselves with people who have some similar health goals as we do.  So much can be gained through the support of others who are on the same health mission as we are.  This is why I truly believe that real change in health has to be a whole family or community approach.  I can’t help kiddos have success in improving their health if parents are buying junk food all the time.  And as adults, we may find it almost impossible to make changes in our habits if our closest friends or family do not support some of the self-care time we have to prioritize.   I truly believe we were made for community.  Surround yourself with those who can be honest with you in regards to current habits and who will support you in the new healthy habits you are adopting. 

As promised, there was very little discussion about a diet to follow or a certain exercise program to start.  That’s because if the above three actions are not implemented there is very little chance that you will see lasting success in creating whole health.  There is a great amount of emerging science surrounding how these three things affect our hormones, our physiological stress, and in the long run, the development of chronic disease.  Check out some functional med gurus like Dr. Mark Hyman if you want to take a deeper dive into science.

For now, here’s to good sleep, positive mindset, supportive community, and to WHOLE health for all of us.

This article is intended for educational purposes only. It is not intended to supplement, nor replace, the professional medical advice, diagnosis, or treatment of conditions from a trained healthcare professional. Please consult your healthcare provider before beginning or changing any health or fitness programs or stopping medication to make sure it appropriately meets your needs. If you have concerns or questions, you should always consult with your physician or other healthcare professional.