There’s a lot of talk these days about body weight and body image, but the statement that I hear the most often from my 30- and 40-something friends is, “I feel like sh*t and I am ready to do something about it”.
Here are 9 suggestions to help you feel better physically, cognitively and emotionally.
The following suggestions are from my own education and experience as a health and exercise physiologist, from years of personal therapy including Cognitive Behavioural Therapy, from personal experiences with an eating disorder and generalized anxiety disorder, as well as my own current research on health and exercise. None of the following suggestions are paid endorsements.
1. See a Doctor or a Naturopath (or both)
Whether it’s your weight that’s bothering you or fatigue or general malaise and apathy, having your blood work checked is a great starting point to guide your lifestyle changes. For women especially, it is important to have your hemoglobin, ferritin stores and thyroid, and your family doctor can do this (free of charge, if you are in Canada). Depending on your symptoms, your age and stage in life, it may also be worth having your hormone levels checked, and this is something that is commonly prescribed by a naturopath (there is a cost involved). Hormone imbalances are becoming increasingly common which can cause some unpleasant symptoms and reproductive syndromes — estrogen dominance, perimenopause and PCOS are just a few. See a healthcare provider to get a baseline of your health first.
In Vancouver, the family practice and naturopathic clinics that I have visited and often recommend are:
2. Sweat it Out
Don’t roll your eyes or skip over this section yet — here is why this is so important: elevating your heart rate and getting your sweat on has incredible physiological benefits such as balancing your hormones, reducing stress and anxiety, decreasing symptoms of depression, regulating blood pressure and blood sugar, as well as reducing your risk of cardiovascular diseases and cancer. Exercise will also contribute to fat loss, weight loss, a lower BMI and a more positive body image, if that is your ultimate goal. If you are looking for more energy, better sleep or putting a spark back in your sex life, guess what? Exercise can assist you there, too! The Mayo Clinic has more on that.
The physical, emotional and cognitive benefits are endless, and this is all due to the endorphins and neurotransmitters released during moderate to vigorous exercise.
If exercise is new to your daily routine, start out short and slow, but be consistent. What does that mean? Start with 15-20 minutes, break a sweat, do it 3-4 days a week. Activities might include: taking a brisk walk around your neighborhood, hopping on a bike at the gym, or following a workout or circuit on one of the many available apps. Some of my favourites are:
PopSugar Fitness (free on Youtube)
3. Get Outside
It’s so simple, but has so many incredible benefits. Just open your front door, take 3 long, deep breaths, and notice how you feel. Fresh air can energize you, calm you and also boost your immune system. Better yet, take a walk through nature (or even just enjoy the gardens in your neighborhood) and you will reap further benefits of cleaner air from the trees, and calming scents from rose bushes, lavender and even freshly cut grass. Get outside EVERY SINGLE DAY.
If you live in Vancouver, and want an extra boost of oxygen in your fresh air, get into the forest. My favourite forest is Pacific Spirit Regional Park.
4. Supplement with supplements
The truth of our fruits and veggies these days is that they do not contain the vitamins and minerals that they once did. In a study of the mineral constituents of foods, it was found that there was a significant loss of minerals and trace elements over a 50 year period.
Depending on your diet, symptoms and lifestyle, adding some vitamins and supplements into your daily routine may dramatically help how you feel and how your body functions. Here are a few that I take:
- Probiotics – I take these for digestive health and immune function. This website is incredibly helpful in finding the correct strains for your health concern.
- Ashwaghanda and Rhodiola – adaptogenic herbs that help to support your adrenal glands during periods of stress.
- Vitamin C and B (B5 specifically for adrenal support) – again to support your adrenal glands and basic body functions.
- Iron – for women specifically, and definitely for those with heavy periods and during pregnancy and nursing. Talk to your doctor or naturopath about the best iron supplement for you.
- Omegas – EPA and DHA are vital for heart and brain health. I prefer a fish oil supplement, though vegan options are available.
5. Fuel your body
It’s too cliché to tell you that “you are what you eat”, but if you start to think of food as fuel for your body then you may start to be more thoughtful in your choices. Do you want to know the most common culprits that could be contributing to you feeling like sh*t?
Alcohol, sugar, dairy, caffeine, wheat (gluten).
I’m sorry, I know that you’re now wishing that you didn’t read that. Once you know, you can’t unknow.
If your main issues are bloating and lethargy, I highly recommend trial elimination of these common culprits. A naturopath or wholistic nutritionist can help you with alternative meal plans.
Check out Eat Healthier with these Simple Switches for easy swaps you can make for more nutritional value and less caloric content.
*** My all-time favourite snack on-the-go is a protein smoothie from Body Energy Club.
The bottom line: it’s all about balance. Enjoy the cake, wine or candy on special occasions. On a daily basis, try to be consistent with the choices that you make. If you want to make sustainable, lasting changes in your life, then ease in to new choices in nutrition and please don’t follow fad diet.
6. Slow Down
If we don’t allow our bodies and minds to rest, we cannot expect them to function optimally. We all need to reboot and rejuvenate to feel our best. As an example, an athlete on a strict training schedule always includes rest days and tapering of training to allow for optimal physical and mental performance. Think of yourself like an athlete so that you can live your best life!
Here are some of my favourite ways to slow down for 5 to 10 minutes every single day:
- Lie on the floor with my feet up the wall – reversing the flow of blood against gravity can reduce the swelling in your lower extremities and give you mental clarity. Don’t believe me, try it for 10 minutes and see! Watch out for a ‘head rush’ when you stand up again.
- Power nap – I have been napping my whole life. 20 minutes is my magic number for restoration and re-energizing. If you have trouble napping during the day, try deep breathing, listening to a meditation, or breathing in some calming essential oils (my lavender roller from doTerra is my go-to).
- Meditate – traditionally, meditation involves a lotus seat and pure silence, left to your own thoughts. If this sounds daunting or unappealing, try a meditation app! Some of my favourite meditation apps are:
7. Talk it Out
Therapy has an old stigma that is rapidly losing its popularity. If you sprain your ankle or break your arm, you see a doctor and a physiotherapist to rehabilitate your physical health. So, if you are overwhelmed with stress or cannot control your worry and anxiety, why wouldn’t you see a counselor, psychologist or psychiatrist to rehabilitate your mental health? Learning some tools of Cognitive Behavioural Therapy has given me great confidence to be resilient in times of overwhelming stress and worry. Finding a therapist can be a daunting task, so ask a friend for a recommendation (or ask me!) or visit the BC Counselling website if you live in British Columbia.
8. Make a list & check it off
Need to get groceries? Make a list.
Have to pick up dry cleaning, stop at the bank, pay your bills and exercise? Make another list.
When you accomplish the items on your list, cross them off or put a check mark beside them.
Sounds too simple, right? Every time you check things off your list, your brain releases dopamine, one of the feel-good neurotransmitters that is related to pleasure, learning and motivation (exercise also releases dopamine). When we feel the effects of dopamine, we naturally want to repeat the actions that lead us here (ie. good habits are formed and you get more done!). Triggering this dopamine response requires some actual effort, so challenge yourself a little to reap this great reward.
9. Have an attitude of gratitude
If you have tackled all of the suggestions above, the last piece of the ‘feel good’ puzzle, in my opinion, is your outlook and attitude. There is extensive scientific research to support that gratitude can improve your overall well-being and reduce your physical ailments and feelings of depression. Here are some ways that you can simply incorporate gratitude into your daily life:
- Read a daily affirmation card
- Say it out loud (to your partner, your mom, dog, or even to yourself!)
- Write it down – on a post-it note to stick to your mirror or wall, or in a journal
Need a little extra motivation?
Follow one of these gratitude gurus on their social media accounts: Rachel Hollis, Lewis Howes, Gary Vee, James Wedmore, Jenna Kutcher, Danielle Laporte, Gabby Bernstein
Send us your questions to help you get a hold of your health!