Easy Health & Wellness
Hello there! In previous posts I discussed some important aspects of wellness like having a dedicated skincare and sleep hygiene routine. As a nurse, it’s vital that I take my personal health seriously. I began to get very interested in health and wellness towards the end of nursing school. I was very overweight and I wondered how I’d be able to effectively do my job when I was already so unhealthy. I decided to start making changes, and I’d like to talk about some of what worked. As always, anything I share on this blog is simply for information. It is not medical advice, I am not your healthcare provider and you should speak with your physician about anything you decide to do health-wise.
Diet
Be willing to change. Some people just can’t calorie count. Working with your doctor may allow you to figure out what’s best for you if you’re sincerely interested in improving your health. But it all starts with YOU. If you aren’t ready to make changes you might just end up frustrated or worse off than when you began.
It may seem hard to understand since I’ve lost around 100 pounds since I started my fitness journey but…l am not on a diet. I have noticed that any time I’ve tried to restrict certain categories of foods in the past I begin to crave them. I won’t go into the science part of nutrients and macros and things, but you can find plenty of research that’s already been done on these subjects. Basically I can’t live my life without carbs! And I feel life is too short to go without delicious things. What I do is count calories using an app called LoseIt. I've been using this app for about five years and I find it to be so intuitive. I can set a goal weight and how quickly I’d like to reach it (I usually aim for 1-1.5 pounds per week). I can adjust it as needed, which is great for vacation because I still count calories (yes that’s right; no cheat days here) but I change my weight loss goal to “maintenance”. This way I still stay on track without feeling deprived.
Rethink your relationship with food. Were you raised during a time period that insisted you clean your plate even if you were full? Maybe it’s time to think differently. Your body is well-equipped to tell you when it’s done taking in nutrients during any particular meal. Listen to it. This takes time, so don’t beat yourself up if you do overeat from time to time. Just remember, you are not a garbage can. You don’t have to eat food just because it’s there or someone offered it to you.
Utilize resources. I’ve found some great low-calorie recipes and foods on Pinterest and other social media websites; some have worked out and become staples. An example is an air-fryer pizza recipe I found and have made dozens of times.
Exercise
Don't be afraid. Exercise doesn’t have to mean sweating to death at a smelly gym. Think about your daily routine and how you could adjust slightly to move your body more. Do you live in a city with public transit? Maybe you could get off one stop before you need to and walk. Do you take the elevator a few floors at work? Try taking the stairs one way.
Increase at a reasonable pace. Though exercise can be addicting, make sure you’re able to continue by avoiding injury or burnout. Personally, I will never wake up at 5AM to exercise but I am happy to walk 5 miles in a day. I didn’t start out doing that. I started by walking a bit more whenever I could. Remember the suggestion to get off one stop early? Maybe start doing that just once a week and then gradually increase as you feel comfortable.
Start at home. This is the way to be consistent; don’t make it such a chore that you never want to exercise. How about just trying a workout video on YouTube? I also subscribe to Apple Fitness+ for workouts I can do anywhere, anytime. You can do them in as little as five minutes without leaving the house. Remember to take time to stretch a bit too.
Get cute outfits and accessories. These don't have to be expensive. Old Navy and Target frequently have great sales on their athletic wear (I’m talking 50% off!) and you can get a really nice water bottle and set of headbands on Amazon for a good price. I feel way more motivated to exercise if I have cute stuff to do it in.
Wellness Checks
Annual physical exam. Are you afraid of the doctor? There’s no need to be. I find that nowadays doctors are much more interested in preventative medicine, meaning it’s a lot easier to identify and solve potential health problems early rather than have to manage a chronic illness down the line. One way to do so is your annual physical exam. Your doctor will have your baseline data from last year so they can identify any changes (good or concerning). I use Tia clinic which is a holistic women’s healthcare group. They make it easy to schedule everything online and they offer virtual and in-person appointments.
Eye health. When’s the last time you saw an optometrist? Did you know your prescription can still change as you get older? If you haven’t been in awhile it’s a good idea to book this appointment too.
Dental checkups. You should be brushing and flossing daily (check my previous post on my nightly routine to see what products I use). But going every six months for a thorough cleaning is equally important. You only get one set of these “luxury bones”, so treat them with respect.
It’s okay to go to urgent care. Even though I have a primary physician, every now and then I visit my local urgent care for things like Covid or a suspected sprain. They're popping up everywhere now, so learn where your nearest one is just in case you need it. A lot of insurance plans cover it with a copay that’s only slightly higher than your regular doctor’s office visit.
Mental health. Check with your insurance benefits, because you may be eligible for talk therapy. I’ve found this to be very helpful; not everyone needs it (and not everyone needs it long-term) but it might be something you need to help you process certain life events.
How are you feeling right now? Take time to check in with yourself. This might be in the form of a journal or even just a quick breathing session. Take your pulse from time to time too. If you know your baseline it may make it easier to tell when something isn’t quite right.
Go outside. This could be linked with exercise ideas. Try to find opportunities to experience fresh air and a bit of nature. Even if you don’t live somewhere with a lot of green space, make a point to take at least a short walk as often as you can. This can often help you reset your thoughts if you've been feeling anxious.
Spend time with friends. Laughter really is the best medicine. One of life’s great privileges is being able to hang out with people who really get you. It is also very special to have people support you if you’re embarking on a health and wellness journey.
If you’ve made it this far, which of these suggestions would you like to try?