New year, new you – right?
This year I will…
Not walk around like a zombie.
Kick bloat to the curb.
Sleep through the night.
Feel like me again.
Question is… how do you actually do that? What’s a specific action you can take every day to finally accomplish your health goals this year?
There’s a method we talk about in the health space, and I’m a huge fan. I’ve used this method to help hundreds of women feel better. It works when you want to supercharge your immune system. It’s called D.R.E.S.S., which stands for Diet, Rest, Exercise, Stress Management, and Supplements.
I want to give you 5 new year rituals you can easily incorporate into your life using the D.R.E.S.S. model to help you take control of your well-being and combat burnout:
1. Balance your blood sugar by knowing your Metabolic Type
The alarm goes off at 6AM. You make your way to the kitchen to turn on the coffee pot, then hop in the shower. You get dressed, apply your makeup, pour your coffee in a to-go cup, and grab a croissant to eat on the go. You’ll eat it on the commute or at your desk, distracted – thinking about a million and one things…
This used to be my morning routine until I realized how much harm I was doing by not fueling my body properly for the day. Balancing blood sugar is the foundation of optimal metabolic and mental health.
My advice to you: make breakfast a ritual and learn about the right balance of macros that YOUR body requires.
Give yourself enough time to put together a proper meal that includes a source of protein, healthy fat, and fiber. This might look like scrambled eggs with veggies and avocado. My favorite. 🙂
Feeling shaky, moody, and unfocused throughout the day might seem normal, but it isn’t healthy. In fact, it’s a sign that you’re not getting the type of fuel you need from your food. Eating right for your metabolic type a metabolically balanced breakfast supports happy hormones, making you feel like superwoman, all the way till lunch.
Metabolic Typing combined with Food Sensitivity testing is a simple way to know exactly what foods work best for your body.
2. Create a screen-free nighttime ritual
Have a hard time winding down at night? You’re not alone. Most women I work with say they just can’t settle down and get a a full night’s sleep, often waking at 3am.
As a functional medicine health coach who works with busy women every day, I credit this to a few things: screens, longer work hours, and stress are a few.
Recent studies suggest that quality sleep – deep and uninterrupted – is even more important than the quantity of sleep – number of hours slept – that you get each night. (1) And having a screen-free way to help your mind wind down at the same time each night is linked to overall better sleep. (2) (3)
Your nighttime ritual might include…
- taking a bath
- reading a book
- doing a meditation
… just before lights out.
To create a ritual that works for you, do this:
- Trial a few different ideas to find what grooves with you. One activity might be stimulating for some, and relaxing for others.
Make it simple so you can truly be consistent with it, even on crazier evenings.
3. Walk for 10 – 30 minutes first thing in the morning
Have you ever checked your steps at the end of a long day and been sort of… shocked? It feels like you’ve run a marathon! But somehow, you’ve taken less than 2,000 steps?
Most of us sit at a desk all day long! And when we’re not, we’re busy with other “life things” like picking up that “thank you” gift for a friend, cleaning up the house, cooking dinner – and so on.
Carving out time to get a little movement, grounding, and vitamin D in the morning – before your head starts spinning – will support a strong mind and body, helping you stay sane and physically healthy.
And it doesn’t have to be for long. Studies show that walking for even just 10 minutes a day improves your mood, memory, and physical health. (4)
Your morning walk could be…
- to the train
- through the park
- around your block
- to your local coffee shop
… whatever works for you!
Make this time yours.
4. Develop a spiritual practice
Put “meditation” or “prayer” at the top of your to-do list. The practice is linked to powerful health benefits, like regulating…
- circadian rhythm
- and metabolic function
… leading to an overall decrease in stress. (5)
And couldn’t we all use a little help feeling less stressed?
Whether you have trouble sleeping at night, digestive issues, or any sort of chronic health problem, taking time to quiet your mind through meditation or prayer can help. It’s been my lifeline at times when my health issues were extremely disruptive.
If you’re new to meditation – to which I say, don’t knock it till ya try it! – I recommend starting with a guided meditation you can follow daily. I have one you can try right here.
5. Supplement Specifically
Getting vitamins and nutrients your body needs is essential for strong health. A well-balanced, whole foods diet should support your daily needs, but unfortunately, this usually isn’t enough. Supplementing allows you to take your health into your own hands and meet your nutrient requirements.
Here are my go-tos for general wellbeing:
- Liposomal Vitamin C
- B Complex
- Vitamin D
- Omega 3s
You can stock up on all of these supplements at my online store!
And if you want to learn more about which supplements I recommend to support your immune system, check out my free immunity guide. I dive into the details.
Cultivate Balance with Self Care Rituals in the New Year
Sometimes you have to slow down to speed up. Has anyone ever told you that?
2021 was one crazy year. You might feel like your head is a spinning top most days. But it’s a new year! Right now, I want you to make a vow to take care of yourself – starting with these easy-to-implement daily rituals.
You work hard, lady! You’re superwoman! But to save the world, you need to prioritize self-care.
You’ve got this!
Want more guidance and a customized plan to help you heal your health issues once and for all? I’m here for you. Book an appointment with me to get started.
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