7 Things You Can Do To Improve Your Health

Health is something we all strive for. Over the past few decades, the media has done a very good job at putting out a specific image of what “health” is supposed to look like.

Nowadays, it is usually a slender, white, young female eating a salad, while laughing and having the best time ever. I am sure you have the exact picture I am talking about in mind right now.

Seriously, who loves salads this much that they have the biggest smile on their faces while eating them?

The reality of “health” images on (social) media

Another big thing about the picture of “health” is an extremely lean body, very toned, athletic and tanned. Mostly unsustainable, as these models have dieted down for weeks and in most cases are extremely dehydrated for these photo shoots and will be putting the water weight back on 2 minutes after the shoot.

We need to understand that the images we see on social media do not mirror the reality of 99 percent of the population. Why would you let this 1 percent fool you into believing this is the one goal you should be striving for the rest of your life?

Here are 7 things you can do today INSTEAD of hopping on a new diet wagon, to improve your health:

1. Stop dieting

Have you heard of the Minnesota Starvation experiment? I talk about this a lot, because it was extremely eye opening to me in terms of how my eating disorder developed right after I went on my very first diet.

Dieting is something our bodies do not understand. Being in a severe caloric deficit makes our bodies think that we are in danger. They panic and perceive it as a famine, thinking there is no food around. They literally start shutting down all the systems that are not necessary for survival (like, you know our periods, our sex drive, our sanity to name a few…).

If you have heard of Linda Bacon, or the “Health At Every Size” movement, you might be familiar with the fact that most of the health concerns regarding people in larger bodies are rooted in the health risks of yoyo-dieting, NOT in the size of people’s bodies. Our bodies are trying to do us a favour by putting weight back on quickly after we “fall off the wagon”, they are trying to prepare for the next famine.

You need to realise and acknowledge your body for being your best friend. Don’t punish it by dieting. Instead, nourish and fuel it with foods that make you feel good and energise you.

2. Stop obsessing over your body

Obsessing over losing weight or getting “toned” will make your life miserable. First of all, just imagine all of the energy you could spend on other things, if you weren’t spending it thinking about your self-perceived “flaws”.

It is so important to love our bodies for all the amazing things they do for us. Most of all, they allow us to experience life! There are so many amazing thing you can do with this precious life. Don’t waste it trying to lose “the last 10 pounds” or however many you want to lose.

3. Stop thinking “I need to get my sh** together”

We all have this one friend or person we follow on social media. They live in a perfect home, with a perfect husband and perfect kids. Every morning, they eat their perfect scrambled eggs and avocado-toast on a perfect plate, while wearing the perfect outfit.

We think to ourselves “how does this person have her shit together 100 percent of the time and I am lucky if I leave the house having some mascara on and wearing my shirt the right way?“

First off, you never know what is going on behind closed doors. Everyone fights their own battles and there is no need for comparison. Second, you DO have your shit together. You are a wonderful person. Start by acknowledging your qualities. Are you a great mum, a great friend? A good listener, a good entertainer? Not everyone has the same qualities, but comparing our “flaws” to other peoples “successes” is a recipe for disaster.

Catch yourself when you have these thoughts and gently remind yourself that you are doing the best you can. Self-compassion my friend. It is a habit we need to practice over and over until it sticks.

4. Stop playing the victim of your life

Do you care a lot about what other people think of you? Do you find yourself wondering if your co-workers, family-in-law, or even the mailman like you? If you spend all your time wondering if people like you or talk badly about you, how are you ever going to truly be yourself in this life?

If you always think that people find you weird or gossip about you, all you do is wait for something to happen that you find unfair. Does this sound familiar to you? Do you then go ahead and say “I knew this was going to happen! I always find myself in crappy situations, it is just who I am!”

This is a victim-mindset and it does not serve you. Your life will become so much better once you decide to take matters into your own hands.

Be yourself, the worlds only has one version of you and you are uniquely beautiful in your own ways. It is not meant to sound fluffy. As soon as you unapologetically be yourself, you will find yourself not caring about what other people think, because YOU think you are great. This is all that matters and will improve your mental health drastically.

5. Set intentions and TAKE ACTION on them

This is a big one for me. I have made it a habit to write down an intention for the day every single morning. It is usually one single word that I sometimes type into my phone.

Examples are “peace”, “slowing down”, “rest”, “positivity”, “courage”, “strength”, “energy”, etc. Throughout each day, whatever decision you make or interaction you are part of, always try and take action on your intention.

Say, today’s intention is “rest”. Take the time to slow down during work or your lunch break. Take things slow and notice how your mind and body will calm down. At the end of the day, review your intention and see how much of it you could put into practice. It takes a few tries to work, but it will help you be more present and less anxious about the future.

6. Set boundaries

Another big one for me. Are you a people-pleaser? Chances are that you are, most of us grow up wanting everyone to like us and putting ourselves last.

It is time to put ourselves first. Practice saying no to people. If you are exhausted, cancel your weekend plans – your family or friends will understand if they truly love you. No one will be mad at you if you block off some me-time in your calendar where you do something that ONLY serves you.

Also, if you have to set a boundary with a coworker or client that is getting too attached to you and is demanding too much of you, you have to stand up for yourself and say something. It will be so empowering, trust me. It changes everything.

People with disordered eating tendencies or a history of anxiety will have a hard time putting themselves first – I am speaking out of experience here. I much rather avoid confrontation and just suck it up, but my mental and physical health has suffered enough.

Putting this habit into practice, I even found myself making different food choices out of love for myself and wanting to put myself first. So, if this is something that motivates you, do it out of wanting to nourish yourself and take care of your physical health.

7. Chill

Take time to rest. Our society has trained us to think that we are only being productive if we work 18 hours a day and sleep for 4 hours every night.

I call bullshit on that. If you overwork yourself, your physical AND mental health will suffer. You will be less productive and will have less energy to give to your loved ones and yourself.

It is so valuable to listen to your body and slow down when you need to. Even if it is ten minutes in the middle of the day. Get up, walk around, stretch or just sit and be with yourself. It can do wonders and will improve your relationship with yourself.

Remember you are spending most of your time with yourself. Don’t you want to spend it with someone who has a balanced mood and is full of positive energy? 🙂

Your mental health is also your physical health

It is no news that stress is killing us.

Not only is it a factor in depression, anxiety and eating disorders, it is also responsible for a lot of physical diseases.

Incorporating these 7 tips will help you improve both your physical and your mental health. In my opinion, these two are not separate entities, our bodies are whole. Our brain, heart and gut are connected. A calm, positive brain will make for a happy and healthy body.

Let’s start making some changes in our health, without jumping on the next diet fad!