MASTERING THE BASICS
My patients are going to be SICK of me because they have heard me say this time and time again but you should be mastering the basics of health and wellness before you even think about doing anything above and beyond like taking random supplements or worrying about the “protein window” post workout.
So I thought it would be fun to go over what those basics actually are:
Hydrating: Enough & Consistently
I get asked a lot about why being hydrating is actually important. Well, our bodies are made up of 60% water so it actually has quite a lot of functions within us, including organ function, transporting nutrients to our cells, regulating our body temperature, lubricating our joints, supporting brain function, improving skin health, and even increasing our energy levels.
Drinking your entire day's worth of water between 4-8PM isn't the answer to your problems though. Staying hydrated CONSISTENTLY is extremely important. It allows the body to absorb and retain water more effectively and aids in avoiding periods of time of dehydration or overhydration.
The US National Academies of Sciences, Engineering and Medicine recommend men consume around 15.5 cups (124 oz) and women around 11.5 cups (92 oz) of fluids per day. This includes fluids from food and drinks (water, tea, juice, etc.)
Everyone's needs are different depending on where they live, the temperature or season, activity levels, your diet, other chronic conditions, etc.
Three Meals Daily (The Bare Minimum)
Unfortunately skipping meals around here is unheard of. If you are not eating at least three well rounded meals daily, then there is no reason to be taking extra supplements. You have not even begun to use food as your first tool to reach all your nutrient needs!
For some people eating 4-6 smaller meals a day actually works better, but again it boils down to eating regularly and consistently throughout the day.
You should aim to eat something (a meal or snack) roughly every 3-5 hours. Going too long without eating can or simply ignoring your hunger cues can increase the risk of overeating later in the day.
Try the 3,2,1 Method as a nice reminder to practice eating regularly. 3 Meals, 2 Snacks, 1 Thing for Your Mind/Body Daily
PROTEIN & FIBER
If you are my patient you have heard me say “Your best friends are protein & fiber”. I live by that statement, because it is entirely true.
You have high cholesterol? Add more fiber into your diet.
You have high blood sugar? Add more protein and fiber into your diet.
You are constantly hungry even after eating? Add more protein and fiber to your diet.
You can't poop? Add more fiber into your diet.
It is true that most people just do not get enough. I won’t lie, it is also hard to get enough of both if you have never paid attention to your diet either. I promise though, if you start to be conscious of your intake of both, more than likely what you are struggling with will improve.
Men should be striving for roughly 38g fiber daily
Women should be striving for roughly 28g fiber daily
Protein recommendations can range depending on the individual, their goals and their activity level (Approx 0.7-1.0 g per lb/bw)
Staying Active
Point blank, I don't care what type of exercise you do or how you get yourself moving, just MOVE.
Go on walks with your friends, lift heavy things, go to pilates classes, play team sports, join a running club, start boxing… whatever makes you happy and whatever keeps you as consistent as possible because it is much harder to get active after not being active for so long. Your bones, joints and muscles will thank you later in life.
See your Primary Care Provider
I am BEGGING you to please make sure you go to your primary care for a physical every year. Get your labs done so you have a baseline knowledge of where you are lying health wise. Ask your provider questions and advocate for yourself. Become aware of your family health history as much as possible. It is your health and your body on the line here.
Don’t forget to see your dentist too, your oral health matters more than you think!
Managing Sleep & Stress
We still do not discuss the impact that poor sleep habits and uncontrolled stress have on our health. I have seen so many cases where people are exercising often and eating well and overall living very healthful lives but they sleep like $h!t and/or are chronically stressed and it ruins their health. If you aren’t taking your sleep and stress seriously you better start. Both can lead to depression and anxiety and overall irritability, poor cognitive function, weakened immune system, digestive problems, poor recovery, and even increase risk of developing chronic health problems like high blood pressure, stroke, diabetes, etc.
Touch Grass & Be Social
It is so silly to think about, but seeing the sun being in nature actually does help. Have you ever noticed yourself working from home and forgetting to leave the house for a day or two and realize just how much that actually impacts your mood? Not only are you going to get some necessary Vitamin D but it helps to regulate your circadian rhythm, which leads to better sleep, decreased stress, improved mood and overall well being.
In the same breath, having a social life does the same (besides the Vitamin D part). Being with those we love and care about makes us generally happier and brings us outside of our own heads.
Establish Routine
Motivation is fleeting, especially when trying to make new healthy habits and get rid of old ones. Setting yourself up for success by having a routine and a structured schedule for your days, weeks, months, etc. will help tremendously. It will enable you to stay consistent with your goals rather than sticking to them for only a week at a time.
Listen to Your Body
This is in regards to everything. Your body is smart, it wants to protect you and keep you safe, so listen to it. Be better at resting when your body is tired, and I mean actually resting. Become more in tune with your hunger and fullness cues rather than solely relying on calorie trackers or times of day to let you know if you're hungry or not. Be conscious of changes within your body, good or bad. Paying attention to what your body is trying to tell you will help you work with your body rather than against it.
Be Willing to Adjust
We go through different seasons in our lives, priorities change, we start to age, we go through times of a lot of stress and grief. You need to be able to pivot with these generalized basic wellness goals. You most likely not be able to exercise the same forever, so instead of dropping it all together, switch it up. You may have to change the routine you had for yourself because you changed jobs, but instead of letting structure go altogether, simply adjust as necessary.
The more willing you are to make changes, the better chance you have at sticking to your health goals rather than feeling like you flop back and forth being “on” or “off”.
This is not an exhaustive list of things you can do to improve your health, especially because everyone is in a different stage and has different definitions of health and what it personally looks like, BUT this is where most people should start. You will not be perfect, nor should you ever strive for perfection, but if you can generally master these habits, you will improve your health more than you know.
