This blog is about returning to the basics.

I’m not sure what it is about our society. We seem to have an “all-or-nothing” approach to health. If we’re not greatly restricting food, exercising in a bootcamp style, or majorly pushing our limits, we don’t really do anything.

I see this time and time again. People show up to my clinic exhausted. When I ask about their health habits, they tell me they try to do those things I mentioned above, but haven’t been able to maintain them.

Well, of course they can’t, and I couldn’t either.

When people focus on hard core health changes and can’t keep with it, they feel like they failed and then they forget to do the very basics to keep their bodies and minds well.

So, today as you read this blog, I want you to do a check-in about each area of life I discuss.

How are you doing in each category?

If any of the basic categories aren’t being fulfilled, start there.

If you’re doing all of these things every day, then come in for an appointment and we’ll dive into what else might be going on.

Water

I know this probably sounds very basic and yet, we all need water to survive. The old adage of drinking 8 glasses of water each day still works pretty well for most people. Yet, when I ask my patients how much water they’re drinking every day, the response is often 2-4 glasses.

And, remember that caffeinated drinks and alcohol are actually dehydrating, so you need extra water if you drink those.

Check-in: Track how much water you drink today and increase if needed.

Tip: Use an opaque water bottle or mason jar for your daily water so you can literally see how much you’re drinking.

Air

Another basic one, I know. During the vitals signs assessment, I check the oxygen saturation of my patients. The level that should be 100% (yes, even with a mask on). Most people come in around 95-97%.

This means that they are likely shallow breathing a good portion of the time.

When we’re running around in fight-or-flight all the time, we don’t take enough deep breaths, so we don’t circulate adequate oxygen to all of our parts. This leaves us feeling even more tired and when our brains don’t get enough oxygen, we can feel light-headed or experience foggy-thinking.

Check-in: Are you getting enough deep breaths in throughout the day?

Tip: Check out this blog and Stop and Breathe.

Food

Another interesting societal norm is that when we want to change our eating patterns, we almost always start with taking things away.

I actually recommend adding things in first. And, I start with the most obvious foods: fruits and vegetables.

Fruits and vegetables are full of the antioxidants our bodies require for proper cellular function and detoxification.

Check-in: Are you eating every color of vegetable/fruit every day?

Tip: Start first by eating the “Rainbow Diet”. Read more about that here.

Sleep

I know you know sleep is important for every cell and system in your body. Yet, it’s often one of the least valued components of flourishing health. 

Many people stay up too late or don’t take advantage of times when they can sleep in.

I work with a lot of parents of small children who tell me that after the kids go to bed is the only time they have alone together. I get this. Time alone together is important. And, is there another time you could work out to be alone together? Maybe you could trade with another couple and each take each other’s kids once a week? Get creative. 

Sleep truly needs to be at the top of the priority list. 

Check-in: How much good quality sleep are you getting every night?

Tips: Sleep when your kids sleep. Go to bed early and relax with a good book if you don’t feel tired yet. Practice good sleep hygiene (Google this term if you don’t know what this is.) 

If you still can’t sleep, come in for an appointment and we’ll get this sorted. 

Next steps:

Once these four basics of human body function are met, you can start looking into body movement, love, joy, etc.

Those are basic human needs as well, yet when we’re not breathing, drinking water, eating foods that nourish us, or sleeping, not much else can fall into place.

At my clinic, I focus on treating the whole person and my practice has gotten more and more simple over the years. I’ve realized that more than anything people need help with life.

They usually don’t need complicated protocols or extensive health plans. They need help finding balance, peace, and more FUN!

Please stop beating yourself up with restrictive diets and rigorous exercise regimens.

Start with the basics and you’ll be amazed at how much small shifts in your daily life can bring about big changes.

Ready to dive deeper into the basics?

My online program, Health Transfomations is for you!

Our next 8-week session starts on March 10, 2024.

Join the program now!