By Chris Sovey, RN, BSN
Fresh out of ideas how to start (or continue) down a path towards better health? Need inspiration or fresh thoughts? How about 100 of them? Don’t like a one size fits all approach? That’s ok, neither do I. Integrative health offers endless approaches. You might not be fond of 1 of these, or 10, but that still leaves quite a few. Even one step in the right direction might lead you down a path with immeasurable rewards.
(Please note this is not medical advice, and the disclaimer on this website applies to this article.)100 Things That Could Enhance Your Health Today:
- Commit to 7-9 hours of sleep every night.
- Eat a salad with a variety of colored vegetables and / or fruits.
- Drink 8 or more glasses of purified water every day.
- Incorporate more raw foods into your diet.
- Start a daily stretching routine.
- Take a 15-30 minute nap.
- Read & prepare one healthy recipe from a cookbook / website.
- Give someone a hug.
- Give something away without expecting anything in return.
- Re-commit your intentions to a spiritual practice.
- Work strength training into your workout routine.
- Get a massage.
- Read a self-help book.
- Read Eckhart Tolle’s “The Power of Now.”
- Read Michael Pollan’s “In Defense of Food.”
- Read John Robbin’s “The Food Revolution.”
- Get at least 15 minutes of sun or 30 minutes of bright light every day
- Increase purchase of organic produce when possible.
- Decrease food additives whenever possible.
- Cut pop / soda consumption in half.
- Plan a regular exercise routine for 3+ days a week, and find a workout partner.
- Set your intention to smile often.
- Consciously make an effort to catch yourself in negative thinking, and replace those thoughts with positive affirmations.
- Recite 5 great qualities about yourself in a silent or spoken mantra.
- Prepare a fresh, wholesome meal with a friend or loved one.
- Start a thought journal, reflect and correct any repetitive, ruminating thoughts.
- If you eat meat, switch to 100% grass fed beef, or organic chicken.
- Buy a quality water filter.
- Make a conscious effort to do the things you love as much as possible.
- Don’t think too much. Just be.
- Just breath. Deeply. And observe.
- Listen to relaxing music for 15 minutes, alone, and forget all your problems for that time.
- Learn about progressive relaxation.
- Learn about mindfulness meditation.
- Rid yourself of aspartame, and all other artificial sweeteners!
- Take a cooking class with a friend or loved one.
- Replace store bought fruit juice with freshly squeezed juice.
- Buy a juicer. Juice fresh fruits and veggies!
- Stop smoking. Now. Not later.
- Read “Green Smoothie Revolution” by Victoria Boutenko, and work green smoothies into your diet.
- Take a long walk, and think of nothing. Just be in the moment.
- Close your eyes and take 5 slow, deep breaths in and out through your nose.
- Call a friend you haven’t talked to in a while.
- Go out of your way to help someone today, no matter how small it may seem.
- Forgive someone that you’ve held something against.
- Adopt a pet in need. (Make sure you’re ready for the responsibility though!)
- Tell someone you love them. And mean it.
- Next time you have a disagreement with someone, resist the urge to “win” or “be right,” and work to actively solve the problem instead.
- Listen more intently to others. Speak less.
- Learn 1 thing about another culture.
- Be less judgmental / stereotypical of others.
- Actively search for positive qualities in others, and play down the negative.
- Replace 30 minutes of TV with a brisk 20-minute walk at least 3 x / week .
- Do 10-15 Sit-ups or push-ups during every TV commercial break.
- Replace one processed snack with a fresh piece of fruit every day.
- Consider purchasing an Omega-3 supplement. (After talking to your healthcare provider, of course!)
- Work in 15 minutes of high-intensity interval training into your workouts.
- Spend more time in nature.
- Sit up straight: bring your shoulders down and back. Don’t slump forward.
- Increase fiber in your diet. Eat more green veggies, flaxseeds, etc.
- Turn off all electronics for an hour every day.
- Track your leisurely “screen time,” and try to reduce it.
- Buy herbal / organic hygiene products.
- Toss all the chemical-laden cleaning products, and opt for natural alternatives, even going back to basic lemon juice, baking soda, and vinegar.
- Pick up a socially-based hobby.
- Start going to a group-based exercise.
- Get a gym membership: set a schedule, and go! Go in the morning or right after work.
- Make an effort to make 1 new friend this week.
- Investigate and invest in a quality multi-vitamin.
- Attend a yoga class.
- Set aside 15 minutes of time to decompress after a hard day. Close the door, lay down, turn out the light, and just breath.
- Start a mood / thought journal, and track your patterns of thinking.
- Cut out any Genetically Modified Organism (GMO) sources from your diet, such as conventional corn and soy products. Buy organic.
- Depressed? Anxious? Reach out to someone you trust & get help.
- Cook with less oils or use oils that don’t turn rancid as easily, such as coconut oil.
- Prepare 1 more plant-based meal per week.
- Prepare 1 extra meal at home per week.
- Eat out 1 time less per week.
- Track how much time you spend worrying. Write down what you are doing to address your problems, and then spend less time thinking about them.
- Surround yourself with positive people
- If you want to lose weight permanently, commit to lifestyle changes, not fad diets.
- If you lack the motivation or will to complete #81, tell a friend your plan and talk with them regularly to review your progress, or do the whole thing together!
- Don’t text and drive, no matter how talented of a multi-tasker you think you are.
- Get out of the house more.
- Listen to music with positive messages.
- Adjust priorities: spend less money on material goods, and more on fresh, organic goods that will bring vibrance and health to your life.
- If you don’t love what you do, change it.
- Start a recreational or competitive sport with a friend.
- Question everything. Do your research.
- Use common sense.
- Trust your body and intuition, but don’t discount logic.
- Set small measurable health goals and constantly re-evaluate / modify them as necessary.
- Explore alternative health strategies.
- Give a sincere compliment to at least one person.
- Even though you likely have many responsibilities in your life, never put yourself last. If you do, you’ll burn out, and everything else will collapse.
- Watch “Food, Inc.”
- Watch “Fat, Sick, and Nearly Dead.”
- Watch “Food Matters.”
- Express gratefulness for everything in your life. This includes challenging situations.
- Complete at least one of the above suggestions RIGHT now, not later!
Chris Sovey is the founder of HealthyConsumer.com. He is a Registered Nurse, with extensive background in natural treatment approaches to chronic depressive disorders. Within his practice as a medical professional, Chris noticed a lack of interaction between disciplines in the delivery of quality, health / wellness – based consumer information, and a certain degree of close-mindedness within the traditional medical system. Over time, Chris became increasingly interested in the formation of a website that would serve as a single point of information to deliver a variety of approaches to enhance health & wellness through various means. He is honored to be a part of “The Healers,” in hopes that it may serve you as a guide along your health journey.