Get Back to Basics for 2021!

A New Year is here and with that sometimes comes a whole slew of new expectations for the coming months. New health goals, work goals, fitness goals, goals you would like your partner to achieve, goals that you would like your children to embrace….sound familiar. There is nothing wrong with setting goals, in fact goals can help us identify what we would like to accomplish and help us create structure in our day and with many of us working from home or looking for work, structure is essential in keeping us focused! 

However, all these expectations can lead to stress and overwhelm and as we continue to live in a pandemic, adding to stress and overwhelm can compromise our wellbeing. I propose that we focus on getting back to basics. A gentle way of resetting and acknowledging the arrival of a new year. When I stop and consider many of the different health protocols that are popular, the foundations are all quite similar and for the purpose of this article I’m going to highlight these basics.

1.) Drink water 

Keeping well hydrated always tops my list! It is essential to our wellbeing and the proper functioning of literally all processes in the body. Use the rule - drink half your bodyweight in ounces, this will ensure you're getting enough water for your size. Start the day with a large glass of water 350-500ml. Track your water intake - fill mason jars with your daily intake amount, use markers, or elastics on your water bottles to track refills. Use whatever method works best for you.

2.) Stay connected

Maintaining connections with our family, friends, neighbours and colleagues is so important for our mental wellbeing. During this pandemic, we have never been so challenged in connecting with one another. We need to be more intentional about maintaining the connections we have and starting new ones. Dedicate some time each day to connect with the people in your life. Use all the digital mediums out there - video conferencing, phone calls, texts. Set up walks outside with friends, use a regular time and day. This will help provide structure in your week and day. Walks outside also help you connect to nature. There are numerous studies that show the positive impacts nature has to your wellbeing.

3.) Eat whole foods

Put an emphasis on eating fruits and veggies both cooked and raw, legumes, whole grains including brown rice, quinoa, farro, oats, and organic and grassfed beef and poultry. Make your own salad dressings. Cut out packaged foods and limit sugar. The nutrient content in your diet will increase along with your energy, drive and creativity. 

4.) Exercise

There are so many benefits with daily exercise. It improves mood and attention and can give you more energy by helping you release endorphins and serotonin. Exercise also helps the Lymphatic system function. The lymphatic system does not have a pump like the heart to move the fluids around your body, instead it requires muscle movement to work. Since the lymphatic system is responsible for the optimal functioning of our immune system, we all need to make sure we’re moving everyday. 

5.) Reduce stress

There are many ways you can do this. My personal favourites are meditation and journal writing. However, there are more great stress reducers. So if you’re not a meditator that’s okay. You can try zentangling, it’s a great way to let your creativity flow, search websites for patterns to grow your skill. Yoga is another great stress reducer, I enjoy using the app Down Dog, you can yoga anywhere! As mentioned above, walks in nature can be particularly stress reducing. Finally, warm baths, saunas or weighted blankets can be particularly comforting and stress reducing. 

Of course there are health conditions that require extra attention and require specific protocols that include supplements and a very focussed dietary approach. I encourage people with conditions such as autoimmune conditions, mental illness, or digestive disorders to consult their doctors, naturopaths and nutrition practitioners to get a focussed plan in place to support their health. Getting back to basics is about creating a foundation on which you can customise your own processes to support and optimise your health.