Submitted by Heart of Wellness
The desire for better health and wellbeing can easily be overshadowed by all the other things in our busy lives that need to be done in a day. But better health doesn’t mean major changes. In fact, often the best way to succeed is to make small changes every day that over time have a huge impact on our health. We spoke to the doctors and specialists at Heart of Wellness and asked them about the one change they would ask of any patient today. You came back with some great answers that are so simple that anyone can do them. Check out the list below to find out what simple changes you can make today.
Sleep is such an important part of health, but few take the time to do it. Diana Duncan, CEO of Heart of Wellness, says it’s important to make sleep a priority, as does her son, who enjoys an occasional outdoor nap. Photo credit: Diana Duncan
sleep
“Make sleep a priority,” says Dr. Diana Duncan, naturopath. Most people need more sleep and better quality sleep, she explains. Make your bedroom a haven for sleep. Dr. Michelle Kent, naturopath agrees. “I recommend that you keep regular sleep times throughout the week and into the weekend.” Staying up late and trying to make up for this by sleeping isn’t as effective for your body as following a regular sleep schedule.
Move around and go outside
Get your heart pumping. Just five minutes of joyful exercise a day can have a huge impact on your health, says Dr. Jeff Foucrier, physical therapist. Dr. Michele Deisering, a naturopathic doctor, confirms this belief: “Get exercise every day and if you can’t move your body, you need to see someone to help you get your body moving,” she says. Once you have five minutes, work up to ten, twenty, or even thirty.
“Time outdoors is important,” says Dr. Tim Shannon, naturopathic doctor. So, while absorbing this joyous movement, why not do it outdoors? Time outdoors has been linked to improved physical, mental, and emotional health.
Stretch and check your posture
Find a way to add exercise to your day. Clinical Care Coordinator Nila walks her dogs every day. Courtesy photo: Nila Romero
A good stretching routine is a great way to start the day. To begin with, take only 5-10 minutes a day to stretch your body. As stretching becomes a healthy daily habit, expand this routine to 30 minutes of self-care for maximum effect, says Gary Black, licensed massage therapist and myofascial release specialist.
Are you limp reading this question? Improving your posture can help relieve pain in your neck, back, and shoulders, but that’s not all. Posture is highly dependent on your overall health, explains Maia O’Brien, physical therapist. Poor posture can put strain on your diaphragm, resulting in shallow breathing that affects your entire body. Take the time to check your posture regularly. Leave memories for yourself near places where you tend to be lazy. Check the ergonomics of your desk or workstation and make adjustments if necessary and get a good pillow or back cushion to support good posture, she adds.
Think about what you are consuming
“Avoid added sugar,” says David Lerner, functional medicine clinician and acupuncturist. Refined sugar is ubiquitous in our modern diet and is damaging to our health. Sweets, sodas, and cakes are only partially to blame, as added sugar can be hidden in unexpected places like salad dressing, pasta sauce, and nut butters.
“Eat more fruits and vegetables,” says Dr. Morgan Schuster, naturopath. Most people don’t get enough. Improve your vegetarian game by having a salad and a vegetable for lunch and dinner. And if you fancy something sweet, skip the cake or biscuit and have a piece of fresh fruit for dessert.
Consider a quality fish oil supplement
Dr. Tasmin Wilhelm encourages you to take time for the things you love. Whether exercising, reading, traveling or anything else, doing the things you love is a mood lift. Patient Care Coordinator Lauren loves traveling and spending time outdoors, so her trip to the Grand Canyon was a great opportunity to do both. Courtesy photo: Heart of Wellness
Many people do not need additional supplements, especially if they are eating health-consciously. “A high-quality fish oil supplement once a day is worthwhile,” says Dr. Mark Fredricksen, naturopathic doctor. Fish oil contains omega-3 fatty acids, which have been linked to improved cardiovascular health, less inflammation, and cognitive function.
Make time for the things you love
Everyday life can take its toll. When you are at work or caring for others, it is difficult to find time for yourself. “It is important to take time for the things that you enjoy doing,” says Dr. Tasmin Wilhelm, naturopathic doctor. If you take time for yourself and your hobbies, you will see benefits in improved mood and resilience, she adds.
Be honest to yourself
Objectivity is difficult when we look at ourselves. To get a solid look at the changes that will be most beneficial to you, you first need to be really honest with yourself, explains Morgan Tougas, acupuncturist and specialist in Asian medicine. Taking the time to be honest and objective with yourself can change your whole view of the world.
And be nice to yourself
Spending time outdoors has many positive health effects. Ashlynne, patient care coordinator, makes time for outdoor activities in rain or shine. Courtesy photo: Heart of Wellness
“Negative speaking prevents people from being successful,” says Laura Woodworth, registered nutritionist. “If people could just make one change today, I would want them to be nice to themselves.” So be honest with yourself, but also be kind.
Remember, you don’t have to do everything today, but if you put one thing on the list and make it a priority it soon becomes a habit. When you have one thing under control, start working on another. Before you know it, every little step will contribute to patterns of behavior for improved health.
Heart of Wellness would like to encourage you to stay on the path to better health and wellbeing. And if you want more encouragement in reaching your health goals, join their Facebook group, Empowering a Healthier You, for more tips and ideas on how to improve your health today. If you need assistance with your trip, call Heart of Wellness at 360.570.0401 to schedule an appointment or a free 15 minute consultation to see if it is right for you.
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