In my practice, as well as studying Integrative Health, I've come to learn the importance of creating a strong foundation for health. I like to use the analogy of the three legs of a stool as a way to create a strong base that the quality of our health is built on, both physical and mental. These are sleep, exercise and nutrition. Balancing them is so very important to our overall health and wellbeing.
There are many studies on the effects of sleep diorders on anxiety and depression.
Very often this is the first symptom that occurs when depression is worsening and anxiety is becoming heightened. If we are aware of this happening we are able to make some changes to bring it back into balance early. Unfortunately the most common culprit of sleep disruption is stress, and there are a few easily modifiable lifetyle changes we can make to right the ship before it gets too off course. One way to look at sleep is that it is an activity we need to transition into, rather than "fall" into. We can take our cues for this from nature. When the sun is shining warmly and brightly directly overhead in the sky, it can't just decide to set. There are conditions that need to happen in order for the sun to settle into "sleep". The earth becomes darker, the sounds are quieter, the temperature cools, and there is less activity. Likewise we can mimic evening time in our living space. Dim the lights, limit screen time at least an hour before bed, and if you do watch TV make choices that are not stimulating or suspenseful. Humor is relaxing so choose a funny show if you like. Turn the temperature down to at least 68 degrees in the bedroom to sleep best. These are a few simple changes to think about, though not always easy.
Exercise and movement is another leg of the foundation of health and wellbeing.
Any movement is better than no movement. Start with small changes if your body isn't used to being moved a whole lot. The recommendation from the Department of Health and Human Services is 150 minutes of moderate aerobic exercise a week for adults. And what is moderate aerobic exercise you may ask? That you are able to talk but can't sing while doing the activity. Again, this is a goal to work toward, but starting where you are with doable periods of movement and reasonable expectations will keep you on track.
And this bring us to nutrition. How often do we eat mindlessly? Eat while watching TV, using the computer, our phone, in our bed, on the couch? Do we know what we are eating? Are we slowing down to taste our food? Changes in our food choices are ones that can become lifestyle changes for our long tern health. The simplest, though again not alway easy change to make is removing processed foods and sugar products from our choices of what we put in our body. Changes that seem to last are choices that we make for our health, our quality of life, and ourselves. Eating mindfully is another way to pay attention to our food. Before eating take a few breaths and bring in gratitiude for the food you do have in front of you. Notice the color, the texture, and the smells. And as you eat also bring mindfulness to that experience as well. Being aware of the food in your mouth, the taste, the sensation of chewing, and eventually swallowing, allowing the food to bring nourishment to your body and mind.
So attention to these three areas will help to create the foundation towards vibrant health and wellbeing, physical and emotional. And if you notice in the picture above, there is an additional chair to complement the three. In addition to the three legs of the stool for a healty foundation, remember to have some fun too! Humor is healing.
Wishing you good health, happiness and joy.
Martha
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