A warm welcome, beautiful!
I feel strongly called to share with you 10 simple lifestyle habits that have the potential to boost your overall health, wellbeing, and support a peaceful mind. Especially during this time of the corona crisis and as we’re going through seasonal changes, it’s crucial to take extra care of your beautiful vessel. I’ve been implementing these practices for years now and couldn’t feel healthier and more aligned with myself at the moment.
“Health is not just being disease-free.
Health is when every cell in your body is bouncing with joy.”
Without further ado, let’s get right into it – these are my top 10 tips for you to stay healthy, peaceful, and shine your bright light from the inside out:
~ 1. Stay hydrated ~
An adult human body is made up of 60-70 % water. Your metabolism cannot run without water, but also digestion is in the need of liquids. Our bodies need water even more than solid food.
What I personally implemented into my daily routine and encourage you to do as well is to drink 1-2 glasses of fresh (or warm) water first thing in the morning, before you put anything else in your body. You can also squeeze some lemon or lime juice in it – that will support digestion and alkalize the body. Is there any better way to start your day?
To stay hydrated throughout the day, I prefer two ways depending on the season (or climate):
- In summer, you can diffuse your water with fresh fruits and vegetables by putting them into a jar filled with fresh water. You can use whatever floats your boat, e.g. cucumber, mint, citrus fruits, etc.
- During winter I prefer sipping on herbal teas throughout the day. For an extra immune boost, you can cut up fresh ginger and/or turmeric roots and/or lemon. Tip: Ginger helps with digestion.
Eating fresh water rich plant foods, i.e. fruits and veggies, is another great way to get more water into your system. That being said, let’s move on to number 2.
~ 2. Choose colorful plant-based foods ~
You are what you eat – right? Whatever is on your plate and finally gets into your body, it literally becomes part of yourself. I won’t promote any kind of diet or put a label on how I eat or how you should eat. There’s just only one simple message I have for you:
Choose colorful, fresh fruits and vegetables that appeal to your eye. The beautiful colors of plants are made up of very powerful substances – called phytochemicals – which protect and benefit the body. They act as antioxidants, anti-carcinogens, antimicrobials, have anti-inflammatory, immune stimulating, and many more effects. Moreover, whole plant-based foods contain fiber which is critical for healthy digestion, stable blood sugar and blood lipid level, and satiety.
My top foods for boosting the immune system are: (wild) blueberries, citrus fruits, fresh ginger, turmeric, raw garlic, capsicum, broccoli, kiwi fruit, and spinach.
Another great way to get in tons of nutrients and stay hydrated are (green) vegetable juices, such as plain celery juice or other varieties containing kale, collard greens, swiss chard, cucumber, cilantro, parsley, beetroot, etc. Sounds interesting? – Check out my recipe for a nutrient-dense, super delicious green juice! 🙂
Beside the actual food we eat, it is equally as important HOW we consume those meals. It already starts with preparation: Are you preparing food for yourself? Do you put all your love and heart in it? How do you actually feel as you eat the food? I would say: the most forgotten and underestimated essential (!) nutrient is vitamin L (“love”). Are you consuming vitamin L with your meals?
You want to get more of the secret ingredient -Vitamin L- into your food? Here are my insider tips:
- Sit down with you plate or bowl in front of you, and take 3 deep breaths into the belly.
- Put your hands over the food. Express your gratitude and appreciation for Mother Earth, for the farmers and all people who were involved in producing and delivering the food, so you’re able to get nourished by this meal.
- Bless your meal and send lots of love -right from your heart- into it.
Trust me – your meal will taste SO much better if it’s filled with LOVE!
~ 3. Support your digestion ~
The gut is the center of our health. It’s the place where all nutrients from the food we ingest enter the bloodstream. Did you know that the immune cells located in your gut, the so-called gut-associated lymphoid tissue (GALT), is the largest immune organ in your body?
Consuming fermented foods as well as probiotics is a great way to support a healthy digestion. Just incorporate foods, like sauerkraut, pickles, kimchi, tempeh, or miso, into your diet.
Moreover, these three simple ways boost your digestion:
- Eat fiber, meaning plant based whole foods.
- Drink water, for it supports the effect of the fiber in your food.
- Move your body. Exercising also has a big effect on the peristalsis of your gut.
Regular elimination of the waste products in your bowels is crucial. We’re aiming for a balance between intake, digestion/absorption, and elimination. It is a big taboo topic, but what about your digestion? How (regular) are your bowel movements?
~ 4. Selfcare & Detox for the body ~
Detoxing the physical body on a day to day basis with very simple, but highly effective tools will create big changes in your life. You metabolism constantly creates metabolic end (waste) products that need to be eliminated. You can support your body in this process with some simple tools – just give it a go and FEEL the difference!
- Oil pulling is an Ayurvedic based oral hygiene practice. You pull (about 1 tsp – 1tbsp) of oil inside your mouth for however long is comfortable for you. It nourishes the tissues inside your mouth, especially the gums. At the same time it is said that the oil draws in impurities (natural waste products / toxins) from the mouth. Using coconut oil will moreover naturally whiten your teeth and has antimicrobial effects. Important to notice is that you will spit out the oil in your trash and not rinse it down the sink in order to prevent blockages.
- Tongue scraping is an Ayurvedic practice where you remove bacteria, mucus, and any unwanted waste products from your tongue. You either use a tongue scraper or just a tablespoon, and scrape your tongue first thing in the morning a few times – before brushing your teeth and putting any drinks or food into your body.
- Abhyanga is a self-massage practice which also derives from Ayurveda. You can use different oils according to your body type and current season. Sesame and almond oil have a warming effect, whereas coconut and olive oil rather cool your body down. You basically massage the oil into your entire body before taking a nice shower. Some benefits are that it nourishes the skin, increases circulation, soothes the nervous system, and this can improve your sleep quality.
- Dry brushing the skin in a certain pattern will stimulate the lymphatic system which is another great way to support elimination of unwanted waste products in the body. It also helps exfoliate dead skin cells from the body which then opens up the pores, so it encourages the growth of new cells.
~ 5. Move your body ~
Physical activity is truly a miracle drug. Having a regular exercise routine – according to your needs and preferences – will highly increase your energy levels, stabilize your mindset, and it can improve the connection to your body, the connection to yourself. Our bodies are designed to move. Sitting all day long in front of a computer does not only give the body aches, pains, and leads to tension; it also overstimulates the brain / the nervous system. If your room lacks fresh air, this will even further deteriorate your health and wellbeing.
Whatever exercise you enjoy, whatever way of moving your body makes you feel best: Go for it. Movement is supposed to be fun. And that’s also the only way to make it sustainable.
I personally love including different types of exercise into my routine:
- cardio (e.g. cycling, running, hiking)
- strength or resistance training (e.g. weight lifting, functional training),
- flexibility training and balance exercises (e.g. yoga)
If you choose to move your body outside, you will experience even more benefits, such as an appropriate supply with oxygen, sunshine (in summer) will keep your vitamin D levels up, and you’re in a naturally calm -high vibrational- environment, super helpful to calm the mind.
~ 6. Connect with Nature ~
It is the place we come from, the place we belong; to be more precise: we literally are nature. Spending quality time out in nature has in fact healing effects on the human body, and keeps body, mind, and soul in a state of equilibrium.
Connecting with the ground, trees, the ocean, immersing yourself in the fresh air and allowing the sun to shine on your skin entails numerous benefits, such as:
- Vitamin D synthesis in your skin from the UV-B radiation of the sun
- oxygen supply
- immune cell stimulation
- it lowers high blood pressure
- it releases (muscle) tension in the body
- it reduces the production of stress hormones
- it calms your mind and reduces stress
- and SO MUCH more!
Nature is definitely my energetic anchor, it grounds me and always helps me coming back into alignment. A home environment in or very close to nature is a huge value of mine.
You haven’t been outside today? – Then it’s time to do so, right now. Immerse yourself in nature and feel the difference!
~ 7. Prioritize sleep ~
It is the time where our busy minds can take full rest and we allow the body to deeply recover. Dreaming is also critical, because during dream state the mind can process whatever is going on in the sub-consciousness that can’t be processed during the day.
Sleep requirements do vary from person to person, the quality of your sleep is probably even more important than the actual duration. The hours required depend on your mental and physical activeness during the day, your stress levels, physical condition, age, etc. A healthy adult sleeps around 7-9 hours per night. I highly recommend you listening to your own body’s needs. The following questions are a hint for you to get an idea of your sleep quality:
- Do I feel recharged, fresh, and ready for the day after waking up in the morning?
- Are my energy levels stable throughout the day?
- Is my mood rather stable throughout the day?
- Do I need naps during the day?
Getting into a healthy sleep routine was definitely a life-changer for me. Going to bed rather early, implementing a soothing night time routine, and getting seven to eight hours sleep per night is now a non-negotiable of my self-care habits.
~ 8. Practice conscious breathing ~
The breath bridges the gap between your conscious and sub-conscious mind. It allows you to get in touch with your emotional body which is deeply rooted in every single cell of your body. It enables you to tap into your feelings, to the emotional pains we’re holding onto (unconsciously). Nowadays, most people have a very shallow breath. This just allows them to breathe into the chest. Thus, people only use a tiny amount of their overall lung capacity.
In yoga, breathing is an essential part of the practice as it allows us to connect with the subtle energies within. Conscious breathing does not only have beneficial effects on our physiology, our mental and emotional state; it also allows us to navigate through different levels of consciousness. The full yogic breath is a form of deep breathing where you fully breathe into the belly, ribs, and chest.
I encourage and invite you to take a couple of deep conscious breaths
- every morning right after you wake up,
- before every single meal you eat, and
- in the evening before you go to sleep.
The more you become aware of your breath, the deeper you can connect with your emotional body, and the greater your awareness becomes.
~ 9. Meditate ~
The power of a regular meditation practice on your mental as well as physical health is unmeasurable. As you know: the outer world is a mere mirror of your inner world, thus, getting in touch with what’s going on inside you is key to live a healthy, peaceful, and meaningful life.
Nowadays, people are overstimulated, highly stressed, and in desperate need of mindfulness practices. If we don’t take time and space to recover from all the stress, it will have tremendous effects on our physical, mental, and emotional health. Having a regular meditation practice enables you to tap into a deep state of relaxation, your level of awareness (for your Self and further the outer world) will increase, and your ability to connect with your heart’s truth will grow as well. – An absolute non-negotiable for your health and well-being!
If you’re further interested in getting started with a regular meditation practice, don’t hesitate to contact me. 🙂
~ 10. Cultivate & share LOVE ~
Unconditional Love – it is truly the essence of who and what we are. It is the energy we’re seeking for so deeply. Kindling the fire of unconditional love within yourself will set you free as it connects you with the highest state of being -consciousness- a state of pure awareness.
When I experienced the essence of unconditional love, started cultivating it within myself, and sharing it with the world, my whole life changed. Although all of the above mentioned practices are super helpful, healthy, and nourishing – the state of unconditional love within and around you is the highest form of fulfillment – this will automatically create health in your body, “just as a by-product.”
Here are five simple ways to cultivate self-love and create a ripple effect:
- Close your eyes, put your hands over your heart and breathe deeply into your heart space. If you want to go deeper: Get in front of a mirror, look deeply into your eyes, and tell yourself “I love you”.
- Write down three things you’re grateful for every single day (morning and/or evening).
- Smile at a stranger on the street.
- Reach out to 1-3 people in your life and tell them how much you love and appreciate them.
- Hug your loved ones without a specific reason.
If you’re interested in the practice of unconditional love (metta meditation), just let me know!
If you resonate with this content, leave a comment down below or send me a message.
I deeply invite you to take very well care of your holy temple, respect your mind, and honor the deepest essence within – your soul.
Thank you for being here.
Thank you for being on your own transformational journey.
Are you ready to shine your light? 🙂
Disclaimer: As I am not a doctor or any type of medical professional, I’m not prescribing any specific advice for anyone. These are merely information based on science, ancient wisdom (e.g. Ayurveda), and practices based on my own experiences. As a nutritional expert (M.Sc. in nutritional science), holistic health coach, plant-based enthusiast, yoga and meditation teacher, I share my knowledge and experiences as I invite you to go for what resonates with you.