Start your Day off with a spring in your step…
A healthy regime for when you get up is a great place to start. I usually recommend to patients that they begin their day with hot water and lemon followed by a 10-15 minute walk outside. This is an easy way to boost your metabolism and regulate your circadian rhythm – allowing you to wake up easier the next day and to sleep better at night. All of which are important for keeping you healthy. If you think you do not have enough time in the morning, start with 5 minutes outside – you will be surprised at the difference it makes!
Eat Breakfast
The other must do in the morning is to eat a good breakfast within the first hour of waking. Breakfast is the most important meal! Try to include 20 grams of high quality protein and fat as well as seasonal veggies. Leftovers are a great breakfast option, or another favourite of mine is a Mexican omelette made with 2-3 eggs, spinach, mushrooms and onions topped with black beans and salsa with half an avocado on the side. Eating a high protein breakfast will help to balance blood sugar and keep you satisfied until lunch!
Hydrate, hydrate, hydrate!
Did you know that the ideal amount of water a person should drink daily is equivalent to half their body weight, in ounces? But that does not mean much in the metric system… so how much water in liters should I be drinking? For every 1kg of body weight, you should consume 33mL of water. So, if you are 60kg, you should drink about 2 litres of water every day. And for 90kg weight, you’ll need about 3 litres of water. However, if you are doing physical activity, sweating or outside during warmer months then add another 0.25 L for every 30 minutes of physical activity.
Say no to sugar, sweeteners and refined carbohydrates
Added sugar and refined carbohydrates wreak havoc on blood sugar levels, causing them to spike and plummet, which can cause you to experience mood changes, fatigue, sugar cravings, and weight gain. Avoid these foods and your body will thank you!
Avoid chemicals
The average person is exposed to an estimated 500 chemicals daily, beginning with the body products used, cleaning products, chemicals sprayed on the foods we eat and in the water we drink. Our bodies can handle some toxins, but the amounts we are exposed to in current society exceed the limits of the detoxification organs to clear successfully. Chronic exposure to toxins increases your risk for many chronic health conditions. Learn to make your own cleaning products and beauty products, eat organic as much as possible, and drink only filtered water!
Exercise
Physical activity is of paramount importance – and not only for our physical bodies, but for our minds as well. The more physical activity you engage in, the more endorphins are released keeping your mood elevated and allowing you to cope with whatever life throws at you. Exercise also helps to lower blood sugar levels and reverse insulin resistance. If you are having trouble starting an exercise routine, try increasing that 10-15 minute morning walk to a 20-30 minute morning walk and see what happens!
Get your ZZZs
Fatigue is one of the most common symptoms accompanying the ailments I see in my clinic and many times the underlying cause is simple: not enough sleep or poor quality sleep. The average person gets 2 hours less sleep than they actually need. Sleep is important for your body to repair and regenerate and the best way to get extra sleep is to go to bed earlier. If you have trouble falling asleep earlier, start creating a bedtime ritual and avoid eating a late dinner. Turn off all electronics and screens at least 1 hour before bedtime and do something that relaxes your body and mind.
If you have found any of the above helpful and would like more information, feel free to book in and pop by the clinic!
