Small Changes, Big Impact: How to Feel Your Best

Hey Healthi family! Coach Delicia here. We've all been there—you wake up feeling groggy, tired, and just plain "off." You might even think, "I feel terrible." But before you reach for the nearest bottle of over-the-counter medication, consider these small, often overlooked changes to help you feel your best.

Hydration:

Our bodies are mostly water, and dehydration can lead to symptoms like fatigue, headaches, and dizziness. The fix is simple: make sure you're drinking plenty of water throughout the day. Aim for at least eight glasses, or more if you're active. This is one habit I know I need to work on!

Movement:

A little physical activity can do wonders for your mood and energy levels. Even a short walk helps. The goal isn’t to break a sweat but to get your blood flowing. I love taking walks after dinner with my husband, especially since it’s still warm outside!

Whole Foods:

Nourishing your body with whole, unprocessed foods is essential for optimal health. Think fruits, vegetables, whole grains, and lean proteins. These provide the nutrients your body needs to function at its best. Packaged foods may be convenient, but I love slicing up fruit, lean meats, and tossing pistachios or almonds into my bento box for an easy, on-the-go snack!

Sunlight:

Exposure to sunlight helps regulate your body’s internal clock and boosts your mood. Even a few minutes outside can make a big difference. Just remember to wear sunscreen. Working from home in 2020 showed me how crucial fresh air and sunlight are—if you’re feeling stuffy or unmotivated, try stepping outside!

Sleep:

Quality sleep is crucial for overall well-being. Aim for 7-9 hours of uninterrupted sleep each night. PSA: Scrolling on your phone at bedtime isn’t helpful! Try charging your phone away from the bed—you’ll survive, I promise!

Stress Management:

Chronic stress can take a serious toll on your health. Relaxation techniques like meditation, deep breathing, or yoga can help manage it. After my own struggles with stress and anxiety, I realized how essential it is to keep it in check—once, I even broke out in hives from stress. Not fun!

Limit Processed Foods:

Processed foods are often high in unhealthy fats, sugars, and sodium, which can lead to weight gain and inflammation. Try to eat as clean as possible, as often as possible.

Avoid Excessive Caffeine and Alcohol:

While caffeine and alcohol might give a temporary boost, they can disrupt sleep and contribute to dehydration. Cutting out alcohol? Easy. Cutting down on coffee? A bit harder for me!

Listen to Your Body:

Pay attention to what your body is telling you. If you're tired, take a break. If you're hungry, eat a healthy meal. Your body sends signals for a reason—tune in to better support your well-being.

Connect with Others:

Social connection is vital for mental and emotional health. Spend time with loved ones to reduce stress and lift your mood. Just be mindful of those who drain your energy—limit time with them if needed.

Consider Supplements:

If you're concerned about nutrient deficiencies, talk to your healthcare provider about supplements. But remember, it’s best to prioritize getting nutrients from whole foods whenever possible.

Check Your Environment:

Your surroundings can affect how you feel. Make sure your home and workspace are well-ventilated and free from allergens. I swear by my air filter, especially with two fur babies running around!

Manage Chronic Conditions:

If you have any underlying health conditions, ensure you're managing them effectively. This could involve medication, diet adjustments, or regular exercise.

Consult a Healthcare Provider:

If your symptoms persist or worsen, always consult a healthcare professional. They can help determine the underlying cause and recommend treatment.

Remember, feeling "off" is something we all experience from time to time, and it's a normal part of life. The key is recognizing that you have the power to shift how you feel by making small, mindful adjustments to your daily routine. By focusing on hydration, movement, nourishing foods, and stress management, you’re not just addressing the symptoms—you’re working to enhance your overall well-being from the inside out.The best part? These changes don’t have to be drastic or overwhelming. It's the small, consistent steps that build lasting habits, leading to a healthier, more balanced lifestyle. Whether it’s as simple as drinking an extra glass of water, taking a walk after dinner, or making a conscious choice to get more sleep, every little effort adds up. Over time, these actions will help you feel more energized, in control, and ready to tackle whatever life throws your way. You deserve to feel your best, and with these easy-to-implement changes, you'll be well on your way to living a healthier, happier life.