Habits to remove and habits to improve
By Kaley Burns EBS COLUMNIST
A new year is here! This is a great time for us to embrace lifestyle habits that support our well-being. Small daily habits can become rituals that support our health and our lives.
Here’s a few priorities to promote holistic health in 2024.
Don’t let stress run your life; Intend to find joy daily
While stress can be very productive, chronic stress isn’t serving you and can really take a toll on your health. This can affect sleep, mood, concentration, immune function, blood pressure and other biological processes. Here’s a few ways to manage stress.
Take stock. Slow down and think about what might be causing your stress. What can you change? What do you need to accept?
It’s also helpful to take breaks and rests occasionally to reset your frame of mind. Giving your body a “time-out” can be helpful as well, such as a bodywork session like acupuncture or massage to help reduce tension.
Habits like deep breathing exercises, spending time in nature, or engaging in a hobby can significantly lower your stress levels and provide a sense of joy.
Ditch strict diets and shame; Change your menu
Sometimes adding, not eliminating foods is key to creating a more health-promoting dietary regimen. Making small changes such as trying a new food or recipe each week can go a long way to increasing the variety and keeping a healthy relationship with meals.
Garnish a salad, pasta or stir fry with toasted chopped nuts or seeds. Make extra servings of a meal and freeze in portion sizes. Try different types of noodles, rices, polenta, barley, couscous or quinoa as a side dish.
Over time, work to let go of labeling foods as “good” or “bad.” Instead, pay attention to what’s good for your body, and what makes it feel good rather than adhering to food “rules.” Mindful eating involves savoring each bite and listening to your body’s cues, understanding the impact of food choices on your body and mind.
Quit the 24-7 technology; Make a routine for the bookends of the day
Fill your personal morning routine with habits that will set you up with small wins right away, instead of checking social media “likes.” Set yourself up for a productive and successful day by starting it off with good habits that center around self-care. Examples include brushing your teeth, taking a shower and eating an energizing breakfast.
Build a “power down hour” into your evening, when you turn off the electronics and do something calming like drinking a cup of chamomile tea or reading a book an hour before bedtime. Make sure the habits you engage in during these routines align with your goals instead of work against them.
Stop the excuses; Prioritize yourself and your health
Consider this two-part question: How do you want to feel in your body? What is holding you back?
Take the time to invest in yourself from the minute you wake up. Self care does not have to take a lot of time. Even if you have a very busy day, you can likely take a couple of minutes to focus on deep breathing, take a phone call while you walk, keep a water bottle next to your work station, among other habits. You may have to think differently about how to incorporate self care into your day.
Embracing a holistic view of health encourages us to see all aspects of wellness including physical, mental, nutritional, emotional and social. When we focus on incorporating habits to support these pillars, we can optimize our wellness.
Dr. Kaley Burns is a licensed Naturopathic Physician providing a wide range of services for her clients, including: Naturopathic Medicine, IV Nutrient Therapy, Regenerative Injections, Rejuvenation Therapies, Vitamin Shots, and Nutrition Counseling. She embraces a natural approach to health and aims to similarly inspire and guide others on their health journey.
