6 Free and Easy Ways to Take Control of Your Health and Wellbeing Now

Do you put the wellbeing of others before your own? Your kids? Your spouse? Your friends and family? Do you find it difficult to find the time to take care of your own health? If this is you, you’re not definitely not alone. As a naturopathic doctor, I can easily put the health of my patients first if I’m not intentional about walking the talk. It’s important to remember that

In order to wholeheartedly serve others, you need maintenance work, too. You can’t give it your all when you’re running on empty. The good news is that nourishing ourselves doesn’t have to take a lot of time or cost a lot of money and it certainly doesn’t have to be complicated. Health begets health. It’s the simple, every day habits that accumulate into a bigger effect of feeling and staying well. Nourish yourself. You deserve it.

1. Stay Hydrated. At least 2 litres per day for women and 3 litres per day for men. This can include herbal teas and flavour-infused water including mint, cucumber, lemon or berries. Staying hydrated helps keep energy levels high, bowel movements regular and our skin plush.
2. Move More. Walk whenever, wherever. Leave the car at home. Take the stairs, rather than the elevator. Get out for lunchtime walks with colleagues.
3. Breathe. This sounds intuitive enough, I mean, we have to breathe to live right? When we’re stressed, we become “shoulder breathers,” taking shallow breaths that fail to significantly engage the diaphragm. As a result, our shoulders and neck muscles become tense and achy, and our digestion and sleep can suffer. Proper breathing is slow, deep and rhythmic. Deep means that the initial movement starts in the lower abdomen and on the sides of the belly, then moves up to the chest. Practice taking 5 minute “time-outs” to focus on your breath several times per day. Set an alarm on your phone as a reminder.
4. Eat Three Meals a Day. Our body’s rejoice in routine. Skipping meals messes around with the natural regulation of blood sugar and the stress hormone, cortisol. You’ll be left feeling groggy in the afternoon, irritable, stressed and bloated. Each meal should contain lean protein, healthy fat and un-refined carbohydrates. Bonus points for taking 5 deep breaths before each meal.
5. Sleep before 11 p.m. Our stress glands, the adrenals, recharge or recover between the hours of 11 p.m. and 1 a.m. Therefore going to bed before 11 p.m. is optimal for rebuilding your ability to effectively cope with the stressors of the day. Start by going to bed 15-30 minutes earlier each night until you reach this goal. If you suffer from insomnia, there are many effective therapeutic approaches to improving sleep that address the route cause. Consider working with a naturopathic doctor for an individualized approach.
6. Stop the “Busy-itis” Socrates said, “Beware of the barrenness of a busy life.” Being busy has become a socially acceptable way of saying “no”. We keep ourselves busy to avoid dealing with real life or because it (secretly) makes us feel important. In fact, our identities are often tied to being busy. As a result, we become stressed, tired and run-down which can lead to chronic health issues. Ask yourself whether your busyness is a temporary state or if it’s something that’s impacting your relationships, health and well-being, long-term. To slow down, get crystal clear on your vision and goals. Any new task or project that doesn’t serve this vision, do not undertake it or delegate it.

Dr Klassen

What excites Dr. Klassen most about naturopathic practice is her ability to find solutions. If you have a health concern, she will work attentively with you to achieve lasting results. Insightful consideration to both the science and the art of medical practice is used to provide safe, natural and effective care geared just for you. In that way, she is more than just your naturopathic doctor; she’s your medical advocate, wellness coach, and health teacher.