10 hacks to sustainable wellness
Published:Wednesday | February 7, 2024 | 12:07 AM
MAINTAINING A healthy lifestyle in today’s fast-paced world can often feel like an overwhelming challenge. However, there are some easy-to-implement hacks that you can gradually adopt that will lead to a more balanced and fulfilling life.
Embracing a healthy lifestyle is not just about strict diets and intense workout regimens; it is about making sustainable changes that promote physical, mental, and emotional wellbeing.
According to Dr Rivane Chybar Virgo, medical doctor and health and wellness coach, set three reasonable goals for each day, things that are achievable, and they will help to build a feeling of momentum. “Make sure you tick your achievements off, you will be surprised how satisfying that feels. It stops a feeling of getting nowhere, strengthening a belief of making progress; developing your self-belief and empowers you to push on,” she said.
When we are busy, it feels as if things are coming at us from every direction. Having to switch your attention quickly and continuously from one topic or issue to another quickly drains our brain. Multi-tasking has become what we are expected to do, but our brains are not necessarily geared to do that on a regular basis.
“Our resources help us to complete a task or job. Our energy is a renewable resource; time is not. Taking frequent breaks during the day is not a sign that you are slacking; and when working from home those breaks are even more important. Move away from your home desk, get air and break your mind’s loop,” Dr Chybar Virgo said.
Practising gratitude, she said, can be a game changer that has far-reaching effects, from improving our mental health to boosting our relationships with others. Living your life with gratitude helps you notice the little wins – like the bus showing up right on time, a stranger holding the door for you, or the sun shining through your window when you wake up in the morning.
“Each of these small moments strings together to create a web of well-being that, over time, strengthens your ability to notice the good. Building your capacity for gratitude is not difficult. It just takes practice. The more you can bring your attention to that which you feel grateful for, the more you will notice to feel grateful for,” Dr Chybar Virgo said.
Healing, she said, is a process that requires time, patience, and most importantly, kindness to oneself. Whether it is physical, emotional, or mental healing, it can be a challenging journey, and often, the hardest part is being patient and understanding with ourselves.
“We can be our harshest critic, and the pressure to heal quickly can lead to disappointment, frustration, and even self-doubt. However, it is essential to recognise that healing is a unique journey for everyone, and it is crucial to be kind to ourselves and show compassion while we are healing,” Dr Chybar Virgo said.
Self-compassion, she explained, is the act of treating ourselves with the same kindness, care, and understanding that we would offer to a friend. It involves recognising our humanness, accepting our flaws and limitations, and treating ourselves with compassion and dignity.
“Research has shown that self-compassion has a positive impact on our emotional well-being and can enhance our ability to cope with stress and adversity. When we are kind to ourselves, we create a supportive environment that promotes healing, self-care, and growth,” she said.
Dr Chybar Virgo said you should also think of food as fuel for your body, as it helps you do the things you love. Fruits and vegetables, she said, are essential for your body.
“Try to eat at least five servings a day. They have vitamins and minerals that keep you strong and healthy. You can still enjoy your favourite foods, just be mindful of how much. Use smaller plates and measuring tools to help control how much you eat,” she said.
Planning your meals ahead of time, she said, can be a big help. “Make your meals for the week on a day like Sunday. It saves time, money, and even calories. Plus, you will have tasty home-made meals ready when you are hungry,” Dr Chybar Virgo added.
We are social creatures, and so connection with other like-minded people makes a huge difference to our well-being. “Surround yourself with supportive and positive individuals who uplift and inspire you. Strong social connections can have a profound impact on your well-being,” Dr Chybar Virgo said.
In addition, find healthy ways to manage stress, such as meditation, deep-breathing exercises, yoga, or spending time in nature. Chronic stress can negatively impact both your physical and mental health.
SOURCE: Health Talk Sundays