Many states and countries across the globe are slowly beginning to reopen in phases. We are at the crossroads of another unknown time in history. Will there be a second wave? Will we have developed herd immunity? Well, I’m not here to give my opinion on reopening. I’m not here to tell you how you should feel about reopening. And I’m not here to tell you what changes I think the world needs to implement to be a better place.
I’m here to tell you that there are changes each of us can make in our lives, right now, that will improve us. Changes that are simple enough to grasp and implement right away. Changes that are small enough to tackle today that will change our lives for the rest of our days. I’m not even saying you have to make all these changes! It’s simply a list of ideas where each will change and improve your life, but it’s up to you which ones you want to make!
1) Move Your Body
Whatever your regular exercise routine was before, I wouldn’t necessarily alter it because of COVID-19. Unless of course, you had no form of activity at all before. Exercise physiologist at Cleveland Clinic Sports Health, Chris Travers, says that even a 5-minute walk can improve your cardiovascular system and do a total body strengthening program in 7 minutes. However, I wouldn’t start overdoing it because you have more time to either. Adults typically need 150 minutes of moderate physical activity every week as well as 2 days of strengthening activities according to the CDC. But results tend to max out at about 300 minutes.
2) Get Enough Sleep
Getting enough quality sleep can’t be stressed enough! According to Healthline, poor sleep can drive insulin resistance, disrupt appetite hormones, and reduce physical and mental performance. Studies have also shown that poor sleep is one of the strongest individual risk factors for weight gain and obesity. One study linked insufficient sleep to 89% and 55% increased risk of obesity in children and adults, respectively. It has been shown that children need between 9-11 hours of sleep, teens need 8-10, adults 7-9, and adults 65+ need 7-8. This also depends on various other factors such as pregnancy, sleep quality, and other health factors.
3) Eat Nuts
Although nuts are considered high in fat, they are also incredibly nutritious and healthy. And there are so many kinds that taste so good! Nuts are loaded with magnesium, vitamin E, fiber, and various other nutrients. Studies have even shown that nuts can help you lose weight and may help fight type 2 diabetes and heart disease. In one study, almonds were shown to increase weight loss by 62% compared with complex carbs. And according to Healthline, your body doesn’t absorb 10-15% of the calories in nuts and some evidence suggests they can boost metabolism. If you’re not already eating nuts, what are you waiting for?!
4) Eat Whole Eggs
Whole eggs have been deemed so nutritious that they’ve been called ‘nature’s multivitamin’. There’s the myth that eggs are bad for you because of their cholesterol content but studies have shown that they have no effect on blood cholesterol in the majority of people. Plus, a review following over 250,000 people found that egg intake had no known association with heart disease risk. Eggs are one of the world’s most nutritious foods, and the yolk is surprisingly what contains all of the healthy compounds. I’ve actually seen a rise in people creating their own chicken coop and collecting their own farm fresh eggs from a trusted source (themselves!)
5) Use EVOO
Extra virgin olive oil is one of the healthiest vegetable oils there is and is loaded with heart-healthy monosaturated fats and powerful antioxidants that can fight inflammation! EVOO benefits heart health as studies have shown that people who consume it have a much lower risk of dying from heart attacks and strokes. Certain vegetable oils like sunflower, soybean, and corn oil contain large amounts of omega-6 fatty acids. Studies have shown that oils high in omega-6 increases low-grade inflammation and may contribute to oxidative stress. EVOO is relatively low in omega-6 and may help to combat these issues.
6) Take Care Of Your Gut Health
We have bacteria in our gut. Don’t worry, it’s the good kind. (Yes, there is such a thing.) The bacteria in our gut are called microbiota and are incredibly important for our overall health. Disruption in gut bacteria is linked to some of the world’s most serious chronic diseases including obesity. Ways to improve our gut health include eating probiotic foods like yogurt, taking probiotic supplements, and eating plenty of fiber. Fiber works to function as fuel for your gut bacteria! A lot of people don’t know it either, but eating slowly is another great way to help take care of your gut health. It allows your body to digest food easier and also lets your body realize it’s full before overeating.
7) Make Sure To Get Enough Protein
Some people have the assumption that protein is associated with weight gain, but that’s not true. Eating enough protein is vital for our optimal health and is actually important for weight loss. High protein intake can boost metabolism significantly while at the same time making you feel full enough to eat fewer calories. It can also help to reduce cravings and the desire to snack. Sufficient protein intake has also been shown to lower blood sugar and blood pressure levels according to research by Healthline. What’s more? Every cell in the human body contains protein so a proper amount of protein in our diet allows our body to repair cells and make new ones!
8) Drink Plenty Of Water
One of the many benefits of drinking enough water is that it can boost the number of calories you burn. Studies have shown that it can increase metabolism by 24-30% in just over 1.5 hours and drinking 2 cups of water 30 minutes before meals can increase weight loss by 44%! Studies have also shown that mild dehydration can impair mood, memory, and brain performance. Losing fluid, mostly through sweat, can easily occur in normal daily activities. It is even higher during exercise or high heat. In women, fluid loss impairs mood and concentration and can increase the frequency of headaches. In men, fluid loss impairs working memory and can increase feelings of anxiety and fatigue. So drink up!
9) Use Coupons
I know this seems like an outdated or old-fashioned thing, but you probably already do it without realizing it. If you’ve ever entered a ‘promo code’ while shopping to receive a discount, this is using a coupon. A digital coupon! And there are so many other types! Some stores will let you join with a membership, and when you do this, you may receive discounted gas, points back for more purchases, etc. Again, a new form of couponing! So, whether you’re clipping them in real life, or clipping them in an app like Honey, (I highly recommend – it takes the work out for you) get creative and diligent when it comes to saving yourself money!
10) Get Out & Stay Out Of Debt
I know what it feels like to have letters in the mail from creditors, to see my credit score at a 114, (no, I am not kidding) and to feel like there’s no way out. But I can personally say I am 100% debt-free and have been for 5 years! It’s not easy but it can be done! First of all, you have to confront how much debt you actually have. Loans, credit card bills, student debt, etc. Now, create a plan. I personally had hospital bills of over $8,000 when I was at my peak in debt. I went to the head of billing and collections and told her my situation and she knocked $2,000 off like that. From there, I made a monthly payment plan based on my income and was able to pay it off without making myself go broke. Next, I tackled my credit card, a $700 limit that was at a $1,200 balance. I saved up, paid it off in full, and switched banks to maintain a good customer status. That was in 2013 and just came off my credit report 3 months ago… That’s where staying out of debt comes into play. You have to change the habits that got you into debt in the first place.
11) Take News With A Grain Of Salt
The media is one of the reasons behind many of the myths and confusion we face in the first place. It can seem as if a new study makes headlines every week, and it often contradicts earlier information. These stories may get a lot of attention, but upon further inspection, the studies have sometimes been taken out of context. So it’s important to not believe everything you see, do your own research, and only listen to a few reputable sources. Regarding COVID-19, the CDC and the WHO are the best places to get legitimate information that is up to date. Seeing as each state is following its own guidelines, it’s also important to do your fair share of research regarding where you live and the policies involved. Again, don’t believe everything you see. It’s our job to make choices that are safe for us and our loved ones, but it’s also our job to make sure we don’t risk or harm the safety or well-being of others in the process.
Small Improvements, Big Change
Whether you implement one of these changes, all of these changes or even none of them, small improvements in life will lead to big changes over time. Whether it’s our health, our finances, or our overall well-being, it’s up to us to take the first step. I promise you, it will be worth it!
What do you think? What are some small changes you want to make or have already made? Share ’em in the comments below! You never know, you could be the one who helps improve someone’s life! And if you’re looking for 5 bigger goals to accomplish, check out ETM’s blog here.
As always, thank you so very much for being a part of ETM’s community! I encourage you to join discussions, interact with Mommas and others alike, and be unapologetically yourself! Until next time, I hope I’m able to help make your life as simple as could be. (:
With all my love, Brandolyn – Earth to Momma
