Small Steps to Health

Health is a journey, not a destination; it’s important to enjoy the ride! As you begin to explore your health, we encourage you to focus on taking small steps forward, rather than making radical changes. Small steps are attainable and allow you to easily identify the things that are working for you and the things that aren’t. Over time, small steps add up and lead to lasting change.

Some simple tips to kick off your personal journey toward lasting health and happiness will support you in discovering the bio-individual health practices that truly work for you.

1. Eating Habits

Sit down for meals. Take time to slow down when you eat to support digestion and mindfulness.
Start with vegetables. When building meals, put vegetables on your plate first. Aim to do this for two meals a day to increase your vegetable intake.
Carry a water bottle. If you have water on hand, you’re more likely to drink it.
Express gratitude. Boost pleasure by appreciating each meal.

2. Relationships

Schedule a weekly phone date. It can be a regular phone date with the same person or a different person at a different time each week. Either way, you’re strengthening relationships.
Listen fully. Give people your full attention and practice listening more than you speak.
Share your day. At the end of each day, choose someone close to you and spend a few minutes exchanging stories about your days.
Lend a hand. Whether it’s volunteering or helping someone cross the street, aim to help at least one person each day. Even small offerings are significant.

3. Self-Care

Prioritize sleep. Rather than fitting sleep in when you can, set a sleep goal (e.g., 7 hours) and try to stick to it.
Relax and recharge. Embrace quiet time. Lie down, take deep breaths, and meditate or pray.
Start a flossing routine. Flossing is an easy way to improve hygiene and only takes a few minutes each night.
Increase circulation. Scrub your entire body with a hot, damp washcloth in the morning and/or at night.

4. Mindset

Laugh more. Challenge yourself to take yourself lightly, choose humorous activities, and spend more time with people who make you laugh.
Take a beat. When you feel stressed or overwhelmed, force yourself to stop and take a few deep breaths and/or drink some water.
Replace “should” with “could.” When negative self-talk arises, flip the “should” to “could.” Choose to empower yourself rather than put yourself down.
Say a daily affirmation. Write down an empowering statement and put it where you’ll see it every day. Say the affirmation every morning and/or evening.

5. Movement

Stand up every 30–60 minutes. Get the blood flowing on a regular basis. Set a timer if it helps.
Fit it in. Look for small opportunities to squeeze more movement into your day. Take the stairs rather than the elevator, get off the bus or subway one stop early, or park farther away from your destination.
Aim to walk at least 10 minutes a day. Keep the goal easy in order to achieve it, then increase it when you’re ready.
Sign up for something new. Challenge yourself to try a new activity. You don’t have to ever do it again if you don’t enjoy it, but you might surprise yourself and find a new hobby you love.

6. Home Practise

Buy a plant. Whether you have no plants or many plants, add some more oxygen and life to an area of your home that would benefit.
Organize your workspace. Keeping your space organized can increase productivity and make work more enjoyable. Spend five minutes each day organizing until the space is to your liking.
Make your bed every morning. Do it as soon as you get out of bed. This is a very simple way to start the day in a positive, proactive way.
Turn off electronics early. Aim to turn off all electronics – phone, computer, TV – at least 30 minutes before bed to promote a more restful sleep.

By Seraphim Medical Team