Six Simple Actions To Wellness

Introduction

There are a core set of basic human requirements needed every 24 hours that is essential to function well in life.  While these necessities are simple, they’re not easy.  They require practice every day to live an optimal life, so pace yourself.

In this blog, I review the six actions in part, also referred to as “the pillars of health & wellness” to achieve improved health and wellness.  They are sleep, nutrition, movement, stress, light, and relationships.  You may already have mastered some while others will need some tweaking. 

The best approach is to take one at a time and create your routine until it becomes a habit for you.  Some will take longer than others to grasp depending on your level of commitment and desire.

Six simple actions for wellness

#1 Sleep (quality, consistency)

The key to a good night’s rest is to be consistent with time – go to bed and wake up around the same time each day, including weekends.  I’m guilty of not following this rule on the weekends, but I’m consistent during the week.  As you follow this ritual, you’ll find the quality of your sleep will improve.  Keep the room dark and cool.  Shut down screen devices about 30 minutes to 1 hour before bed.  This may take longer than you think if you’re used to watching TV or scrolling on your phone before sleep.

Pro tip:  If you wake up during the night, stay off your phone and don’t turn on the TV if you want to fall back to sleep.  The light from the screen will turn on your brain by stopping the release of melatonin. Melatonin is a hormone released to help you sleep when it’s dark.  Once exposed to light, melatonin decreases, and you become more alert.

Why getting enough Z’s at night is crucial

Less sleep = more pounds!  An analysis revealed if you sleep less than 7 hours regularly, you’re at risk of weight gain.   More than 7 hours of sleep didn’t increase the risk of weight gain. Poor sleep hygiene (sleep deprivation) produces a hormone (ghrelin) that will increase your hunger and cause you to eat more.

Decreased brain power. Not enough sleep can affect your ability to concentrate, problem-solve and diminish memory. A lack of sleep is also linked to depression, loneliness, social withdrawal, and the ability to process emotions healthily.

Affects heart health.  Too much or too little sleep can increase your risk of heart disease and high blood pressure. Aim for 7 – 9 hours each night. Too much sleep causes an increase in C-reactive protein (inflammatory marker) associated with heart disease. Chronic lack of sleep and high blood pressure go hand in hand.

Higher risk of developing diabetes. Chronic sleep deprivation places you at a higher risk of developing type 2 diabetes.

Hinders physical activity. Lack of sleep interferes with your motivation to move and could put you at a higher risk of injury.

Most heart attacks happen in the morning due to the interference of your body’s natural circadian rhythm.

Sleep cycles and REM sleep are essential for your sleep hygiene and health.  Check out the stages of sleep from the Sleep Foundation to understand more.  

 #2 Nutrition (85% unprocessed or minimally processed foods, adequate hydration)

Reducing the amount of coffee, soft drinks, and sugary snacks in your diet will leave you feeling more energetic and improve your sleep!

Check out basic nutrition and how to get started with meal planning.

Water is essential

You can go about 3-4 days without drinking fluids before your body starts to shut down.  Hydration is essential for your body to function properly.  Food contributes to about 20% of your body’s intake, but that depends on how much you eat of these types of food. I’m not a fan of eating your water through food because it’s not realistic to track.

Pro tip: Start the day with a glass of water to rehydrate from the night then drink your coffee or tea.

Not everyone needs the same amount of water/fluids.  Aim for  ½ – 1 oz. of water per pound you weigh. For example, if you weigh 180 lbs. drink between 90 oz. as a minimum to 180 oz.  That equals about 5-10 water bottles a day.  Aim for the minimum amount if you’re not used to drinking water. To keep it simple, divide your weight in half and drink that many ounces over the course of the day. 

Water is important to help with the following:

Digestion: helps to break down food, delivers nutrients to cells, and moves poop through the digestive system.  It also removes toxins.

Brain function: improves cognitive function and supports memory, focus, and decision-making.

Skin health: better moisture, elasticity, and complexion.

Healthy joints & muscles:  adequate hydration lubricates your joints and gives strength, power, and endurance for muscle contraction and tone.

Body temperature:  regulates your body temperature by sweating to keep you cool as your core temperature increases.

It’s important to pace yourself throughout the day when drinking water.  Don’t try to drink your required amount all at once.  Why? Too much water and not enough sodium (salt) in the body will cause an imbalance of your electrolytes which could cause hyponatremia, also known as “water intoxication.”  This is a severe condition and can be fatal.  Recently, a 35-year-old woman died from drinking too much water.  She drank 4 bottles in under 30 minutes. This is not the first time someone died from drinking too much water.

Caution on following influencers on social media as they are just that, “influencers” not credentialed in the medical field unless they truly have degrees! 

Hydration tip: urine that’s pale yellow (lemonade color) = hydrated; clear urine = over-hydrated; dark urine (apple juice color) = dehydrated – vitamins/medications can change the color of your urine.

#3 Movement (cardiovascular, resistance)

Both types of activity are important for men and women as we are made to move.  Cognitive improvement is overlooked and understated, but crucial for thinking, remembering, decision-making, problem-solving, and learning.  Checkout my blog on The Benefits of Physical Activity – Beyond weight loss to learn more.

To get moving, start with walking as it’s free and easy!  Movement will serve you well as you age in your mind and body.

Pro tip: set your phone alarm or any alert for 30 mins and get up out of the chair to restart it.  After 3 rounds, go for a 5 min walk to reset your brain.

#4 Stress (chemical and physical affect your health; less stress)

It’s obvious that less stress is best in your life, but it’s more of a powerful indicator of your overall well-being than you may realize.

Here’s why:

• When you’re stressed, chemical and physical changes affect your brain’s ability to function at optimal levels.  Chronic stress is a significant risk factor for weakening your immune system that can start to cause heart issues by increasing inflammation which can cause high blood pressure and cardiac diseases.
• Stress affects your gut.  The digestive system doesn’t work naturally when you’re stressed and can cause nausea, vomiting, constipation, diarrhea, heartburn (acid reflux), and even pain. 
• Stress can lead to depression, sadness, and mental and emotional disorders (anxiety and panic attacks).

Pro tip: If you’re feeling stressed in your gut, rest it for a day or two by staying hydrated with just liquids (broth, tea, and water)

Everyone handles stress differently.  What stresses you out may not stress another person and the reverse.  It’s also true that what works for one may not work for another when reducing stress. More on the science of stress and why it’s important to manage it for your health.

#5 Light (natural light early in the morning, avoid artificial light at night-(screen time)

Getting more natural light (sunlight) in the early morning plays a vital role in your well-being during the day and for a good night’s rest.  Early morning sunlight triggers higher levels of cortisol for alertness during the day and lower levels at night for better sleep. This is proven by scientific research.

How many minutes do you need of natural light?

• 5 minutes on clear days
• 10 minutes on cloudy days (more clouds than sun)
• 20-30 minutes for overcast days (all clouds, no visible sun)

Pro tip: artificial lights (indoor lights) don’t have the same effect as the sunlight.

#6 Relationships (self, others, social connections)

There are two types of relationships: the one you have with yourself and the one you have with others.

Self-relationship

The relationship you have with yourself is the most important of all.  How you think and treat yourself will impact your relationships with others.  You live with you non-stop.  Self-care and time for yourself should be scheduled just like any other appointment.  You need time to think, plan, and reset.  If you’re constantly giving your time to work and others, you’ll run out of fuel.  Know your boundaries with yourself and with your relationships so you can participate 100% in whatever it is you’re doing.

Relationships

Social connections and relationships can have both short and long-term effects on your health.  The most insightful is your mortality (death).  Studies show individuals with the least social involvement are prone to die earlier in life. There are always exceptions to the rule. Some people are perfectly content being alone and don’t experience loneliness.

There’s a dark side to relationships as well.  They can be extremely stressful so choose wisely which ones you want to invest time and energy into. 

More on why it’s important to build healthy relationships.

How to start with the six actions

Review what you do each day and start to make small changes one at a time.  Too many changes all at once or drastic changes won’t last long.  It might help to write down what you do throughout the day and assess where you can start to make a change, even if it’s minor.

Conclusion

Sleep – Not getting enough sleep and feeling tired will increase your stress. This may lead to overeating and leave you feeling hazy in your thinking throughout the day.

Track how many hours you sleep in a week. If it’s less than 7, try going to bed earlier by 30 minutes and gradually increase until you average 7 hours a night unless you’re the rare person who can feel refreshed on less than 7.

Nutrition – The healthier you eat, the healthier your mind and body will remain.  Do your best to get 85% of unprocessed or minimally processed foods and adequate hydration.  Focus on water intake vs. other fluids or foods.

Regular Movement – Physical activity can reduce and prevent the effects of stress. There’s nothing like a good sweat to help release tension and think clearly.  Walking outdoors will encourage relaxation and improve your mood.

Stretch in the morning and evening for 5-10 minutes or do some simple yoga moves.  Get up from sitting every 30 minutes and go for a 5-minute walk every 90 minutes. 

Stress – Stress is a normal part of life but understanding your triggers and how to cope will bring you peace of mind and optimize your well-being.  Keep a journal to help identify what areas you need to reduce stress.  Once you’re aware of your triggers, you can begin to change it.  

Light – get outside in the early morning for a few minutes to keep you alert during the day and sleep better at night.  Don’t forget to turn off the screens 30 minutes before bed.  

Relationships – you first, then others.  Take time for self-care so you can connect with the people you care most about and build healthy relationships.  Plan on how to spend your time and with whom you want to spend it.

Pace yourself!!

In optimal health,

Lisa