People seem to know intuitively that your Lifestyle has a big impact on health.
However, we get bombarded with the message that health is determined by genes, germs, and the luck of the draw. So, unfortunately, we can be drawn into a mindset of “what can do I about it anyway?” when it comes to illness.
On top of that, maintaining a Healthy lifestyle can be challenging when work, family, and other responsibilities come to call. Once unhealthy habits take root, making changes to improve your health can run up against the inertia of fatigue, both mental and physical.
The vicious circle of poor health can be hard to escape…
But not so hard, if we take an inventory of what we’re doing well, what can use improvement, and an action plan to make the changes happen.
The Checklist
As you know, lifestyle encompasses, well, your whole life. Rather than thinking about what’s happened over the years or jumping ahead to the new year, let’s look at a single day in your life, today.
I have compiled a series of questions to ask yourself, with clarification and/or suggestions below each one. Go through the list honestly, making a checkmark in the box where you think you’re succeeding and leaving it blank if you feel that that area needs work.
If, at the end, you feel like your score is so low that the situation is hopeless, fear not. Look back at my suggestions for how to take action.
Diet
Do you have a routine of regular meals?
- For some, this can be 3 meals per day. For others, this may be 1 or 2 meals during an intermittent fasting program. Between-meal snacks should maintain healthy blood sugar levels without spiking them. The main question here is: is the meal routine consistent?
Do your meals consist primarily of whole foods?
- Check this box if your diet consists of no more than 10% packaged or minimally processed foods. Buy organic whenever possible, especially with the most heavily sprayed foods1.
Do you get several servings of fruits and vegetables every day?
- A general guideline for adults is to get 6-8 servings of vegetables per day and 1-2 servings of fruit.
Are you getting enough protein over the course of a day?
- Most adults require between 1 and 1.2 grams of protein per kilogram of body weight.
Are you getting enough healthy fats in your diet?
- Most adults should get between 1 and 1.5 grams of healthy, natural fat per kilogram of body weight.
Do you drink water on a regular basis?
- For most of us, 2-3 L of clean, filtered water every day is sufficient. If you exercise more intensely, you may require more.
Digestion
Do you give yourself enough time to eat?
- Give yourself 20-30 minutes to eat a meal so that you’re less likely to rush. Sit down while you’re eating – don’t eat and run!
