Dharma Diary

By Emma Grace Brown

While most people like the idea of embarking on a health and fitness regimen, many still shy away, thinking that the process will be too overwhelming or that they’ll have to make too many changes at one time. However, effectively ingraining new habits requires a step-by-step approach to implementation. It’s also important that you’re in a motivated state of mind and are ready to take the first step. It can also help to have a support system in place, like access to a trainer or yoga classes. Connecting and engaging in this way can help you stay on track.

If you’re ready to make a change for the better, My Bella Health offers the following guidance to help you start your journey.

Improve Your Diet

There’s no need to try and implement a 360-degree transformation in your lifestyle overnight. If you have a goal of eating healthier, make the first step by ridding your home of unhealthy processed foods and replacing them with wholesome, nutritious items that your family will enjoy. Think green leafy vegetables, fruits, lean meats, legumes, and whole grains. Once you start incorporating these into your diet and your everyday meal planning, you’ll be ready for the next step.

Get Physical

After you’ve got your healthy eating well ingrained, add a commitment to changing up your physical activity as your next healthy habit. Get a physical exam first if you’ve been inactive for a while. According to the American Heart Association, start slow (if you need to) with aerobic exercise, like a bike ride around the neighborhood, dancing in your kitchen, or even using surfaces in your home for strength training. Do standing push-ups against the wall or use your kitchen counter for tricep dips. You can then increase the intensity, level, and time of your physical activity as you begin to feel stronger and more capable. 

Remember: Exercise doesn’t have to be a pricey endeavor. According to MedlinePlus, there are numerous activities that will get you moving and cost little to nothing. And while you do need some athletic apparel, you don’t have to buy $100 leggings. Spend a little extra on a supportive bra and athletic shoes, but know you can skimp on items like, leggings, wicking tees and socks. 

Mind Your Mind

Stress and anxiety are prevalent in our society today, and learning how to be calm, centered, and focused is another step on your healthy living journey. Carve out a place for personal time, including meditation or other mindful practices. You might also enjoy yoga, Pilates, or tai chi as a gentle way to get your body moving. Remember that personal self-care is a gift you give yourself, and it will help eliminate the distractions that often occupy our minds when we don’t take time to sit back in quiet reflection. You can even make mental wellness part of a cool-down after more vigorous forms of exercise. Simply sit or lay in a quiet, comfortable position, and take deep measured breaths as you relax your muscles. 

Drink and Sleep

Don’t underestimate the value of proper hydration and a good night’s rest. Most people don’t drink nearly enough water, and when you lead a busy life, it’s easy to skimp on restful and rejuvenating sleep. However, adequate water intake makes all of your internal systems function better, and your body repairs itself when you sleep. Avoid drinking caffeinated beverages, especially close to bedtime, and get into a habit of going to sleep and waking at the same time every day. 

A white noise machine or blackout curtains can help if ambient noise or light prevents you from your zzzs. If allergies are an issue, keep this in mind during the more difficult months, and have your mattress cleaned to remove any harmful allergens that could be hindering sleep. Simply search for professional furniture cleaning near me to find local experts with high ratings.

Beautify Your Surroundings

Believe it or not, your environment and surroundings can have a major impact on how you feel mentally and emotionally. A dirty home that’s cluttered or disorganized can make you feel the same way on the inside. Take some time for a deep clean and maximize the natural light in your home, using tricks like placing mirrors on walls opposite windows to increase the light in any living space. Add live plants to your décor, and if there are comfort items that make you feel pampered, like colorful pillows and throws, introduce those into your environment, as well.

Get Health Coverage

Part of staying healthy is feeling like you can go to the doctor when you need to without breaking the bank, and that requires having health insurance. If you don’t already have health insurance through your employer, ask them if they would consider offering health coverage as a benefit. At the very least, they may be able to offer you a stipend to help you cover the cost of your monthly premium. If you’re a freelancer, you have a few options for health insurance. You can enroll in a COBRA plan through your previous job (if possible), enroll in a plan through the ACA, get on your spouse’s plan or a parent’s plan (if you’re 26 or younger), join the Freelancers Union, or apply for Medicaid (if you’re low income). Regardless of how you get health coverage, it’s an essential part of maintaining your health and wellness. Regular preventive care can keep you healthy and on track for years to come.

Healthy habits can become long-term, lifelong practices when they’re introduced gradually, rather than all at one time. Once you get started on your path to wellness, you’re likely to pick up speed as you start to look, feel, and think better.