20 Ideas For 2020
At this time of year we take stock and review what we’ve done in the previous 12 months. We also assess where we’re heading if we continue the same behaviours. Many people set out on the first of the year to address this, looking to change course.
With this in mind I have put together 20 ideas to upgrade your year.
Take a look and pick one, maybe two, that apply and put them into action.
Let’s have a look:
1 – Don’t skip meals – despite the current trend of fasting, my advice is balance blood sugar first. Hormones are more important and are badly affected by poor blood sugar management. Eat every 4-5 hours.
2 – Build your aerobic fitness – many are sadly lacking in aerobic fitness. By building aerobic fitness (as opposed to anaerobic) you also build your energy producing capacity through the mitochondria within each cell.
3 – Practice random acts of kindness – it’s quite astonishing how random acts of kindness can boost your mood. Building your connection with others and creating a more harmonious environment. Try opening a door, buying a homeless person a cup of tea or carry a bag for the elderly.
4 – Practice mindful breathing – it costs nothing, you don’t need any equipment and you don’t need to schedule time for it, what could be easier? If you’re sat eating lunch, making dinner or just walking to the train station in the morning, practice for 5 mins. Become mindfully aware as the air comes in and out of your nose.
5 – Create good sleep habits – try to get into a habit of going to bed at the same time each day. Your circadian rhythm, determined by your hormones, will be better for it as they operate on a 24hr rhythm. Changing sleep and wake times constantly will result in poor quality sleep.
6 – Reduce electro-magnetic field exposure (EMF) – EMF’s are now being linked to a whole manner of diseases and disruptions in optimal health and wellbeing including poor sleep quality. Try putting your wifi router on a timer switch that turns off at bed time and stays off until your alarm goes and wakes you up in the morning.
7 – Sprint once every two weeks – sprinting has a great ability to improve your growth and repair hormones. Doing it too often will lead to injuries but exposing your muscles and skeleton to these forces periodically will have a great carry over to other health promoting areas. (Warning – this is only for those qualified to do so).
8 – Customise your diet – forget what the latest fad is or what has got results for someone famous, it probably isn’t going to work for you! Think proteins, fats and carbohydrates and balance these to meet your needs. (Energy, satiety, emotional wellbeing, gut health).
9 – Develop an attitude of gratitude – build the gratitude muscles! Upon waking each day write down three simple things you are grateful for. This will be infectious in your attitude.
10 – Detox periodically – we live in a toxic world and your body could do with some help. Initially support the organs of detoxification so your body can do what it’s doing more affectively. Exercising, for example, is a great detox as sweat helps to purge toxins. Drink more clean, filtered water and eat organic within your budget.
11 – Set goals – setting goals is a great way to keep you moving forwards but you need a good way to stay motivated. Using the TAR technique works well to develop new habits and keep you on track. T = trigger, the thing that reminds you to take a new action. A = doing the new action you have chosen. R = rewarding yourself for successfully achieving your goal. Then have a period of reflection and start again.
12 – Love and accept yourself – learn to love and accept yourself EXACTLY as you are. You are perfect exactly as you are. For all your “faults” and areas you need to “work on”, you are already perfect. The faults and frailties are what make you you! Love them and embrace them, it will save you a lot of energy.
13 – Identify your personal positive values – start with a master list and work it down to 5 main values. These values should be reflected in everything you do or are involved in.
14 – Improve your cephalic response – this is the release of all the digestive juices when you see, smell and taste food. Poor digestion starts with a poor cephalic response and therefore the body isn’t primed to digest. Slow down, put your phone, book or computer away and be present with your meal.
15 – Strength train twice per week – pilates is great, swimming and running too but we also need to maintain muscle mass for a healthy body/mind. I’m not talking about body building here, I’m talking healthy, strong muscles and skeleton. Two strength sessions per week is ideal.
16 – Improve your microbiome – your microbiome is the name for all the bacteria on you and inside of you. There are more bacterial cells than there are human cells that make you up by a ratio of 10:1. A dysbiosis (imbalance in this bacteria) is an early sign that your body is heading for trouble. Constipation, runny stool, bloating, gas, food particles in your stool are all signs that this might be the case. Food based probiotics such as kefir, kimchi and kombucha will help to maintain a healthy bowel.
17 – Reframe your judgements – judgements of others are easy, but they can cause division and misunderstandings. Remember, healthy relationships are part and parcel of a healthy person and being judgemental is a good way to destroy relationships. See if you can turn judgements into curious questions.
18 – Use detox support – products such as liva clenz (https://bit.ly/2T8Ztim), Chlorella (https://bit.ly/2s8L6Q2) and activated charcoal (https://bit.ly/2NeQqJf) are all safe detox support products that will give your body a nice helping hand.
19 – Eat more nutrient dense, real food – I think this one is pretty self-explanatory. Real food, packed with nutrients, has increased levels of secondary nutrients too, so save on the supplements and do the job right the first time, ie with food.
20 – Build a great relationship with yourself – really getting to know yourself, you can learn to accept yourself and ultimately learn to love yourself. We often think of others when we think of relationships but the primary relationship we need to work on very often is the one we have with the person in the mirror!