Back to the Basics

It’s January 6, so surely your social media feeds and email inboxes have filled to the brim with new year new you campaigns the last week. Ugh. I’m tired even writing that antiquated phrase…yawn.

The truth is that while there may (or may not) be a time and a place for all the shakes, pills, detoxes, meal plans, and workouts that promise to change your life, they are distractions from what will truly benefit your physical, mental, and emotional health. It’s the consistency of the simple things that really ground and sustain us.

Save your money for things you really enjoy, and spend your time and energy getting back to the basics. I PROMISE if you spend a whole month doing all of these things, you will feel better than you have in YEARS.

Sleep

No but like really. 6 hours won’t cut it anymore. The body repairs itself while we sleep and we need the whole 8 hours (sometimes more.)

Studies show that getting less than 5 hour of sleep and then driving is the SAME as drunk driving. We are impaired mental, physically and emotionally when we don’t REPAIR with rest! Lack of sleep reduces brain function, increases anxiety, increases risk of heart disease, causes hormone and blood sugar imbalances, and contributes to mood swings. Plus, sleep is fun.

A good sleep routine can help you get the full 8 hours. Winding down without screens, doing a bedtime meditation and going to sleep and waking up the same time every day are helpful.

Eat

You gotta eat. 3 meals a day, at least.

The body cannot function or repair itself without energy. Food is energy. Food is absolutely sensual and emotional too and that’s important but eating to nourish our cells is of utmost importance.

Honor your hunger signals, choose foods that give you energy and feel good in your body. You need more calories than a toddler, and your appetite IS NOT A BAD THING.

Make a point to sit and mindfully consume 3 meals a day. Look for some protein, carbohydrates, fat, and fiber every time you fill your plate. What nourishes you?

Breathe

In yoga we use the Sanskrit word for breath, pranayama. Prana = life force energy. Yama = to move or rearrange. Breath is a way to rearrange our energy. Deep breaths can literally change your nervous system.

Many of us live in a state of fight or flight. Our bodies are designed to protect us by switching into this mode when we are in danger but our brains’ ancient wiring systems have not caught up to the modern fact that an email deadline does not need to elicit the same response as being chased by a tiger. A breath practice may take some time to develop but it’s a great way to keep the nervous system healthy.

Try this first thing in the morning - before you get out of bed. Breathe in for 4 counts hold for 7, breath out for 8. Do that 10 times. Repeat on your way to work, on your lunch break, on your way home from work, and before bed. Try this for 7 days and notice how you feel. If deep breaths make you feel MORE anxious, try the 4, 7, 8 breath method while walking instead of just sitting.

Drink Water

Drink Up, Buttercup

You’ve heard you should drink 8 glasses of water each day, but why?

Your body uses water for nearly every function (even your exhalations contain water) so for starters, drinking water replaces what your body uses. Water is essential for digestion, lymphatic drainage, skin health, dental health, mental alertness, and joint health to name a few. A well hydrated system is far more efficient than a dehydrated one.

Drink a big glass first thing in the morning (before your coffee or tea), carry a water bottle with you and refill as needed, and make sure to not wait until you are thirsty to rehydrate.

Move

Physical activity is responsible for helping move stress and tension through our bodies, for stimulating the lymphatic system, for keeping hormones functioning properly, and so much more. You don’t have to run marathons (in fact that can be HARD on your body’s endocrine and skeletal systems) but some daily movement is essential to almost every single one of your body functions.

The most important thing about your exercise routine? That you like it enough to keep doing it. Anything works - walking, dancing, yoga, weight lifting, sex, cleaning, jump rope, biking…. Really doesn’t matter. Just move.

If you are looking to start a yoga routine as a movement practice, we are offering a BACK TO BASICS beginner course starting next week. It’s the perfect place to begin. Register Here