6 Health changes that matter most

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If you’re not ready to dive into whole health and completely makeover your life, at least start with the changes that matter most.

According to Dr. Pamela Peeke, M.D., senior science advisor for Elements Behavioral Health, women are consuming an average of 22 teaspoons of refined sugar every day. “Refined, processed sugars keep you craving more, packing on pounds and raising havoc with your blood sugars and appetite hormones. Wean off the mountains of white sugar by reading labels carefully for simple sugars that can be hidden in salad dressings and energy bars… Stick with fruits and veggies for natural sweetening.”

And if you’re tempted to replace your sugar fix with artificial sweeteners, think again. Tammi Doerfler, co-owner of ReVolution Fitness and a holistic health coach specializing in nutrition, wellness and personal transformation, points out that “Artificial sweeteners are even worse, as they’re known carcinogens that also contribute to metabolic syndrome.”

When trying to reduce your sugar intake, it’s important to realize that sugars often go by different names on nutritional labels. Be on the lookout for high fructose corn syrup, dextrose, lactose, maltose, molasses, cane sugar, cane syrup, sucrose and fruit juice concentrates.

It should be a no-brainer by now that smoking isn’t exactly a healthy habit, but the detriments of smoking go well beyond lung cancer. Smoking contributes to heart disease, and women are actually at greater risk of lung disease caused by smoking. Dr. Peeke points out that “A woman is more likely to pick up COPD [chronic obstructive pulmonary disease] and lung cancer, which occur at a much earlier age. Smoking adversely affects a fetus during pregnancy, and secondhand smoke can set your children up for allergies and recurrent respiratory infections.”

Of course, quitting is easier said than done. Clearly, if it were easy, there would be fewer people out there enjoying their cancer sticks. Keep trying different options until you find one that works for you; but “Don’t go near the e-cigarettes,” says Dr. Peeke. Stick to the resources available now, such as patches and pills.

While yoga pants and green smoothies are certainly chic these days, exercise still feels like a chore for the majority of Americans. It’s a shame, too, because exercise does so much more for you than simply controlling weight gain and aiding in weight loss. Jamie Walker, the CEO of SweatGuru and Fit Approach, points out that “Exercise helps us look and feel our best, but it also helps improve posture, circulation, reduce stress and heighten our mood. It’s also the only true anti-aging agent.”

Just 10 minutes of moderate-intensity exercise each day can heighten mood, and a regular exercise regimen can significantly lower the risk of disease. Sarina Jain, the creator of the original Masala Bhangra Workout DVD series, adds that “Women who exercise regularly have stronger bones, so if you fall, you’re less likely to fracture a bone, and you’re less likely to suffer osteoporosis later in life. Consistent exercise also helps balance your hormones, and when you’re in better shape, you have a healthier sex drive, more energy, and you feel great.”

Both Jain and Walker contend that exercise is an opportunity for fun, it’s just a matter of finding the right routine. Try a dance class, take a walk with friends or go rock climbing. There’s no reason you have to walk on a treadmill or lift weights in a gym setting.

Your body is made of roughly 50 to 70 percent water. Water is vitally important to every one of your body’s chemical processes, so if you’re not getting enough, you’re limiting your body’s ability to function normally. Sara Haley, fitness expert and creator of the Expecting More and Sweat Unlimited DVDs, puts it this way: “More water means literally a better life. It helps your cells grow, regulates your body temperature, digests your food, lubricates your joints. If you’re constipated, this may be your key to a more comfortable life. I’m pregnant with my second baby and I’ve never been constipated with either pregnancy and I think it’s because of all the water I drink.”

If you’re someone who hates drinking plain water — it’s just too boring — Haley suggests that you “find something with a little hint of flavor, but without sugar, preservatives or calories.”

Sleep is a lot like water — your body simply can’t function properly without it. And while any new mom can attest to the fact that it’s possible to live while sleep-deprived, it’s certainly not fun or productive. Dr. Peeke confirms that, “The magic number of high-quality hours of sleep is seven to eight hours. You need sleep to keep your appetite and hunger hormones in optimal control. If you shorten sleep, your appetite will be out of control and you’ll eat everything that’s not tacked down.”

Not to mention, if you get enough sleep, you’ll just look and feel better, too. Alexis Wolfer, the author of The Recipe for Radiance, says, “We all know we should get more zzz’s to avoid looking and feeling run down, but it’s also essential for ensuring our immune system is on its A-game. Moreover, for all you beauty junkies, sleep has an effect on more than just our eyes. Rather, a good night’s sleep is essential for radiant skin and healthy hair, too.”

Stress wreaks havoc on your body — it raises your blood pressure, affects sleep, messes with your hormones and increases the risk of heart disease. Barb Schmidt, life coach and author of The Practice (May 2014), points out that “Last year, some seven in 10 Americans said they regularly suffered physical symptoms due to stress, and 67 percent said they regularly experienced psychological symptoms because of it.” While it might be impossible to completely de-stress your life, it’s possible to take steps to reduce its negative effects.

Schmidt suggests using an affirmation to get the mind to change course. “In order to calm down, the mind might want that added, verbal assurance that everything is fine. For example, if I’m in a stressful situation and my mind is starting down a negative path, I may use the affirmation ‘Barb, you are strong and capable; all is well.'”

Aimee Raupp, licensed acupuncturist, herbalist and author of Yes, You Can Get Pregnant (June 2014), points out that between 60 and 90 percent of all doctor visits are for a stress-related reason, so “If we all just took five to 10 minutes every day to chill out and meditate, our society would be so much healthier. Not to mention, we’d look a heck of a lot younger.”

It sounds easy, right? Just five to 10 minutes of meditation shouldn’t be so hard, but many people have a hard time knowing how to do it. Sonia Choquette, New York Times bestselling author and intuitive expert says, “View meditation as a five minute vacation you can take yourself on, anytime, anywhere. There’s no special trick to it and anyone, including you, can do it, as long as you can breathe.” Just follow these easy tips from Choquette.

1. Relax the tension in your brow and jaw by furrowing your brow, then relaxing it as you open your jaw until you sense a small click in your ears. Then inhale and exhale, releasing tension with the sound “ah.”
2. Breathe in through the nose and exhale as though you are blowing out a birthday candle, completely emptying all the air in your lungs. Repeat this three or four times, noticing how each time you do this you relax a little more. When you’re ready, close your eyes and breathe normally.
3. Bring your awareness to your chest and heart area using your imagination. Allow it to relax and open up, front and back, as you silently repeat the words “I am” as you inhale, and “calm” as you exhale. You could also use “safe,” “clear,” or “grounded.”
4. Don’t worry if your mind begins to wander. This is natural and doesn’t take away from your meditation. Sit for as long as you want. When you’re ready, rub your palms together and place them over your closed eyes. Inhale one last time, and as you exhale, allow your eyes to open behind your closed fingers. Then bring your hands to your lap and allow your eyes to travel to the floor in front of you and breathe in. Next, bring your eyes to eye-level and breathe out. Finally bring your eyes to the ceiling above you and breathe in, finishing with a smile and the final exhale.

Change is an internal choice that can only be made by the person who has to implement the new behavior. It’s your decision, your goal, your life. Change will not happen through pressure from loved ones or through a mild “want” for things to be different. It has to become a need. Amy Fitzgerald, M.S.W. puts it this way: “The decision to change a behavior has to be made by the person who wants to make a change. Often this decision occurs when the person is facing a health crisis or another significant event with negative consequences, not because of friends or family or advertising telling them to make the change in their behavior.”

Change is not easy, and it cannot be done for you. You must decide that your health is worth the effort it takes to make a change.

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