Have you ever felt overwhelmed by the thought of overhauling your health habits? This is something that we are commonly talking about in the office and, as our own personal routines change with young families, something that we are all working on improving as well. Maybe the idea of meal prepping, starting a fitness routine, managing stress, or finding time to squeeze in your recommended postural exercises feels like trying to eat a rhinoceros. The sheer size of the challenge makes it seem impossible to tackle.
But here's a question for you: How do you eat a rhinoceros?
The answer is simple: one small bite at a time. One small step in the right direction can catapult you on your journey to better health.
Start with Hydration:
First Bite: Begin your day with a glass of water. It’s a simple habit that can kickstart your metabolism and help your body function better throughout the day. Researchers are also recommending to wait one hour before your first coffee in the morning. This allows your cortisol levels (the stress hormone which is naturally highest in the morning) to decrease.
Add Movement:
Next Bite: Incorporate 10 minutes of physical activity into your daily routine. This could be a short walk, a quick stretch (bonus points if it’s the stretches that your favourite chiropractor recommended), or a few minutes of dancing to an awesome tune. Our life hack is to link this to another health habit that you routinely do, like brushing your teeth. When you brush your teeth, its a good time to look at your posture and do your postural exercises.
Focus on Protein:
Another Bite: Meal prep some chicken breast, tofu, or crackers with hummus to add some quick protein into your day. This will help you feel fuller for longer and give your body the essential building blocks it needs to repair itself.
Mind Your Mind:
A Thoughtful Bite: Dedicate a few minutes daily to mindfulness or meditation. This can reduce stress, improve focus, and enhance overall well-being. I like to do this right after I climb into bed before I fall asleep for the night. I focus on my breathing and inhale into my belly for 4 seconds, hold my breath for 4 seconds, exhale for 4 seconds and hold again for another 4. Navy SEALS use this as a quick way to regulate their nervous systems in high stress environments.
Sleep Smart:
A Restful Bite: Aim to go to bed 15 minutes earlier each night. Gradually increasing your sleep duration can improve your energy levels, mood, and health. Proper sleep position is important! It is best to sleep on your side with your head level or on your back. If you’re a back sleeper, avoid using pillows that push your head up all night long (a thin pillow is best).
Creating new habits is about consistency more than intensity. Remember, even the smallest positive changes, when practiced regularly, can lead to significant improvements in your health over time. We tell patients- if you do one small thing a day to improve your health, after 30 days we can almost guarantee that you will be better off than when you started. Change takes time. Be patient with yourself and trust the process.
So, how do you eat a rhinoceros? One small bite at a time. Start today with one small bite, and before you know it, you’ll be well on your way to a healthier, happier you.