Basic Health Habits Everyone Should Incorporate in their Routine

I have to be honest, the health industry can be frustrating.

There is a lot of consumerism when it comes to "health trends", that we often miss the mark on how our body is actually feeling and what it truly needs. Because of this, we may have developed chronic bloating, fatigue, acne, and brain fog, and are told that a single supplement or a new diet can cure these symptoms.

But oftentimes, we don't need to incorporate more into our routine: We need to return back to the basics.

But what is the basic foundation of health?

I think as a society, we lose sight of this because we want a "quick fix" to our issues; however, health should feel sustainable. It should not boil down to a magic supplement that we need for eternity.

Basically, a green powder or magnesium supplement isn’t going to override an unhealthy lifestyle.

So, what defines a healthy lifestyle?

To me, being in good health means that I don’t feel incapacitated by my body. It means that for 95% of the time, I don’t feel fatigued, bloated, nauseous, or have brain fog.

It’s feeling energized by my routine, the food I am consuming, the people I surrounded myself with, and the community I’ve impacted. It’s less on how I look and the weight I am, and more on how I feel from day to day.

I’m not here to gaslight you, either. If you feel you lead a healthy lifestyle but still experience symptoms, I recommend consulting a practitioner for a proper diagnosis and personalized advice.

Otherwise, let’s explore how to equip ourselves with the right knowledge for a healthy lifestyle. In this post, we’ll review the foundational aspects of health that you need to focus on to feel your best. And hopefully by incorporating these practices, you can begin to see improvements to your gut health.

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Sleep

Sleep probably has to be one of the single most important habits that contributes to overall health and well-being. It plays a crucial role in various physical, mental, and emotional processes. Studies show that inconsistencies in our sleep schedule, even by one hour, can impact our metabolic processes.

Anytime you are looking to optimize your overall health, focus on obtaining quality and consistent sleep. I noticed that once I started to prioritize my nighttime routine, my quality of sleep, and therefore overall health, significantly improved.

Hydration

Making sure we are properly hydrated is also another foundational element to proper health. General guidelines suggest about 8-10 cups of water per day (or half your body weight in ounces), but this can change based on your age, climate, and activity level.

Additionally, being hydrated doesn’t mean drinking a gallon of water a day. Our cells need the proper minerals and electrolytes, like magnesium, sodium, and, potassium, to actually absorb water molecules. You can incorporate electrolyte packets, like LMNT, into your routine, but just a pinch of Celtic sea salt will do the trick.

Movement

Movement is so beneficial to overall physical, mental, and emotional health. I have found that incorporating daily movement into my routine not only makes me feel better, but also helps with my digestive issues.

When we have a lifestyle enabled by prolonged by periods of inactivity or minimal physical movement, we have a higher risk of metabolic diseases, like obesity, diabetes, and inflammation. An active lifestyle supports our body’s key processes, including digestive health, cardiovascular health, blood sugar management, and our lymphatic drainage system. It also helps our body release “happy hormones” like serotonin and dopamine, positively impacting our mental health and reducing stress.

You don’t need a three-hour workout to feel these benefits either! Even light movement, like walking, especially after a meal can promote optimal digestion. Try to take regular breaks throughout the day to get some steps in, and I promise you will feel like a better human.

Reduce Processed Foods and Refined Sugars

When it comes to diet, the standard, American diet glorifies convenience and palatable taste. This often means that our food contains a ton of refined sugar, chemicals, and sodium, to make it addicting. However, most of the calories consumed are “empty”, meaning that they have no nutritional value. Due to this, we are not getting enough fiber in our diets, nor plant diversity. This lack of nutrients in processed foods leads us to having further digestive issues and blood sugar spikes and dips, contributing to fatigue, cravings, and irregular bowel movements.

If you want to start your gut healing journey, it starts by removing 90% of processed and refined foods. Instead, your diet should be comprised of whole foods - including enough protein, fats, and carbohydrates, and reduced intake of over-processed foods and refined sugar.

The best way to do this is removing packaged foods from my home (so I am not tempted), and creating meals that taste just as good as they make you feel. And I promise once you start consuming real food again, you won’t even crave the junk anymore - it just won’t hit the same.

Mindful Eating

In addition to incorporating whole foods into your diet, practicing mindful eating can make be a game changer. In American culture, we often prioritize efficiency and convenience, extending this mindset to our meals.

I was guilty of eating on the go and with distraction for the longest time. When we multitask during meals, we neglect our body's signals of satiety and how food affects us. This can lead to not properly chewing our food, overeating, swallowing air, and ignoring signs of food intolerances. Mindful eating offers a solution to these challenges by enabling a more intentional approach to nourishing ourselves.

I would take the below steps to help with mindful eating:

1. Begin your meal with intention - Sit properly at a table, where you can focus solely on the meal. If you are eating in the middle of a stressful day, you can even do belly breathing, prayer, or gratitude before your meal to get in the right mindset.

2. Put down your phone - Mindlessly scrolling can distract you from your meal. Instead, choose to eat with friends or family to create an experience. Or, I love to pick up a book that will encourage me to slow down while eating.

3. Chew your food - Digestion first begins when we chew our food. Chewing aids digestion by breaking food down into smaller pieces, allowing digestive enzymes to work more effectively, It also helps us to eat slower, promoting satiety and portion control.

Reduce or Eliminate Alcohol

I get it, it's not what you want to hear. But cutting back or completely eliminating alcohol can truly transform your overall health. I didn't fully grasp the impact alcohol had on my physical and mental well-being until I went without it for three months. Upon reintroducing it, I noticed increased anxiety, lethargy, and a general sense of being unwell. Honestly, it wasn't even fun anymore whenever I began to feel its inflammatory effects on my body.

There's now more research than ever highlighting the negative impacts of alcohol on health. Even moderate drinking can impede your health goals. Understanding your reasons for drinking can be key to reducing overall intake and improving your well-being in the long run.

Remove Toxic Relationships from your Life

So much of our physical health can be impacted from the people we surround ourselves with. We all know the type of people who either fill up your cup, or completely drain it. Surrounding yourself with supportive individuals who encourage personal growth is crucial for maintaining overall well-being.

This becomes even more important when embarking on your health journey. Making dietary and lifestyle changes, like reducing alcohol intake, can be challenging without a strong support system. Positive relationships provide the love and encouragement needed to stay committed to these changes. Plus, removing toxic relationships can alleviate stress, reduce worry, and anxiety, contributing to a healthier and more fulfilling life.