Restoring your health requires a consistent series of small changes that add up over time. You can view a healthy body as a brick house with each brick representing all the choices we make on a regular basis.
Daily routines are extremely effective for building a healthy body because they establish structure and reduce stress and anxiety about our health.
What State Are You In?
Your body is either mainly in a sympathetic-dominant state which is the “fight or flight” response to stress or you are in a parasympathetic-dominant state which is “rest and digest.” Most people with illness have been sympathetic-dominant for too long and too often which begins to break down the body, the brain and your psychology. The strategies below are designed to keep you in parasympathetic mode as much as possible.
Let’s jump right in and talk about how to establish a daily routine so that you can see it actually takes very little time in a day for massive returns.
The first thing to do is think about ways you can eliminate stress and help your body adapt to stress on a daily basis. Meditation, journaling, Epsom salt baths, deep belly breathing, and nature walks are top examples of things you can do to significantly reduce stress and anxiety.
The second thing to do is figure out how you can get some daily movement into your body. This can be some light yoga at home, walking, light stretching etc. for about 20-30 minutes. Exercise is really overrated and you may actually be doing too much.
The third thing to do revolves around food and meal time. Protein shakes are a great way to get a fast and easy healthy breakfast which only leaves lunch and dinner to think about. One of the things I recommend is to set away 1-2 hours on one day a week to prepare a large amount of food for the week.
You can cook up large amounts of meat in one shot, chop all your vegetables for the week, soak nuts, beans or grains and prepare anything else you are going to eat that week. It’s amazing how much you can achieve in just one hour of food prep for an entire week so when you’re hungry, you won’t reach for something easy or processed.
My Daily Routine
Let’s put this into practice by sharing with you my current daily routine.
- Wake up and drink a large glass of water with two capsules of HPA Select. This immediately starts hydrating my body and the adrenal adaptogens in HPA Select improve energy, stamina, mood, blood sugar, sleep, memory and help my body adapt to stress for the day.
- Meditate for 15 minutes with the Calm app. Meditation changes the brain over time and studies have shown it improves mood, memory, sleep, stress adaptation and much more.
- Drink a protein shake with Select Whey, SarcoSelect or Select Meal with Select Greens and other items from various shake recipes.
- Heat water and steep Matcha Super Green Tea. Green tea has many health benefits without too much caffeine. You can read more about my favorite teas here and why I drink them.
- Read one health-related scientific paper.
- Work until lunch.
- Lunch is a time to shut everything down so that I can completely focus on the food I’m eating. No reading, texting, social media, TV etc. while eating. Chew food thoroughly until liquefied, be grateful for the food and take whatever supplements I take with the meal. Deep belly breathing while I’m eating to shift into parasympathetic mode for optimal digestion. I’ll have more tea after lunch such as some more Matcha or Pu-erh Ginger Tea.
- If I’m working from home, I’ll go for a walk or do light exercises after lunch for 20-30 minutes such as stretching or yoga.
- Work until dinner.
- Dinner is the same setting as lunch.
- The evening is a time to shift into parasympathetic mode as much as possible. Listening to music is extremely helpful. Reading books, journals or magazines I like.
- If I didn’t exercise after lunch, I’ll go for a walk or do yoga or light stretching after dinner.
- I’ve found that journaling in the evening works the best for me. It only takes about 10-15 minutes. I write down anything that is on my mind, stressful things I’m dealing with, and I always write down things I’m grateful for.
- Epsom salt bath for 15-20 minutes with 1 cup of salt. This improves magnesium levels, relaxes muscles, improves pH, and gets my body ready for sleep and I always do deep belly breathing for 5 minutes while I’m in the tub.
So let’s take a look at the total time spent actually doing things that will significantly impact my health:
Meditation 15 minutes + Light exercise 30 minutes + Journaling 15 minutes + Epsom salt bath 20 minutes = One hour and twenty minutes.
So for about an hour and twenty minutes out of my day, I have done some extremely valuable and effective things for my health that will add up over time. Everything else is just incorporated into everything I do throughout the day. Small choices add up to big victories over time.
The amount of time cooking and preparing meals is minimal because I already spent one hour on Sunday preparing everything for the week. It’s just heat and eat for the most part.
The weekend is even easier because it’s my time off from work so doing all these things are very simple to fit into my day.
Make The Best Use Of Your Time
One other tip is to make the best use of your time while driving. Don’t listen to the news as this will just fill your brain with stressful messages designed to either market to you or make you fearful or angry about something that you can’t control. Do you really need to know that people were killed on the other side of the planet or that a new study shows that butter is actually good for you?
Breath deeply through your belly while you’re driving and either listen to your favorite music or listen to podcasts that either educate you or provide positive messages. Get into the right lane and watch all the other angry, insecure people fight for spots in the fast lane while you conserve gas and enjoy your ride.
Your routine may look very different but I wanted to give you an example of what little time it takes to reap big benefits. This removes any stress or anxiety about what I need to do that’s best for my health. You may prefer to meditate at night and journal in the morning for example. Or you may prefer exercising first thing in the morning. Small choices add up to big victories over time.
So that covers virtually every aspect of improving your physical and emotional health wrapped up into a daily routine. Take the time to figure out what your best day would look like and after you see it all down on paper, you’ll probably realize how simple it can be to make small changes for big benefits.