Ready to hit the “pause” button? In today’s 24/7 society, constant connectivity and long, busy work days are the norm. Before you burn out adopt these 5 habits to build resiliency and improve your health!
If you’re constantly burning the proverbial candle at both ends at work and play, when are you supposed to find time for rest, recovery and rejuvenation? Struggling to get out of bed in the morning, hitting “snooze” multiple times, low energy throughout the day, brain fog, poor memory, and sugar/carb cravings are common signs your body is working hard to keep you going.
How can you regain your mojo and rekindle your energy for all the projects you need to get done?
Fear not, I’ve got some fantastic health hacks to rebuild your resiliency, improve your capacity to cope with stress, to enable you to knock all of your goals out of the park this year.
Here is the plan. Over the next seven days, you’ll incorporate these five resiliency-building hacks into your daily regimen, to upgrade your energy, vitality, and enthusiasm. If this seems like too much for you all at once, drip-feed the new habits over the course of the week to set you up for long-term success.
Starting with the top of the day, let’s review the ancestral health hacks designed for upgrading your resiliency and building a better YOU.
1. Swap Out Your Coffee For Herbal Tea
During the shortest, coldest, and darkest days of the year, your body wants to rest, rebuild and recover.
Take your foot off the caffeine gas pedal for seven days and replace it with nutritive herbal teas like nettle, mint, rooibos or chamomile.
You may feel a dip in energy during the first few days (or some headaches and low energy — a clear sign you’ve been pushing the caffeine too hard), but you’ll see it bounce back after day 4 or 5. Make it through the week, and your coffee will taste better than ever on day 8!
2. Get Outside First Thing in The Morning
Exposure to the light intensity of natural daylight is crucial for helping to reset and restore the natural daily production of hormones.
Whether you go outside for a 20-minute walk, cycle, stretch or hit the gym, the choice is up to you. Your desire to stay curled up in the morning and to hit snooze multiple times doesn’t help build your resiliency.
Reset your circadian patterns, improve fatigue, and build resilience by getting outside for a walk, run, or training routine after your morning herbal tea. It will be tough the first few days, but you’ll soon find newfound energy in your new morning routine.
3. Put The Brakes On Your Sugar Binging
During times of stress, your body naturally craves sugars and simple carbs (unfortunately, not usually wild Alaskan salmon and broccoli).
Put the brakes on your midday sugar snacking for the next seven days. Cut out all sugars, desserts, and simple carbs and get back to eating high-protein, high-fat meals.
Make healthy paleo snacks, soups and stews; take the time to enjoy your food. If you’re really struggling, a handful of walnuts or macadamia nuts can help curb cravings. Licorice tea is also nice sugar fix.
4. Hit ‘Pause’ On Your Alcohol Intake
Alcohol is a sugar. It’s also a nervine that helps to relax your nervous system after a busy day.
However, once you finish half a bottle of wine or three pints of beer, you’ve lost all benefits, and now will impair deep, rejuvenating sleep.
Give your liver and nervous system a break over the next week and swap out wine at dinner for water, and the evening night cap for herbal tea, to give your body and nervous system a chance to unwind.
5. Swap Out Late Night TV for Early-To-Bed Books
Staying up that extra hour to watch reruns of your favorite show is fun for a few nights, but your body needs sleep when you’re burning the midnight oil.
For seven days, turn off the TV and say goodnight to Facebook and Twitter friends a little earlier. Once you disconnect from technology, climb into bed with a good book and wind down for sleep an hour earlier than normal.
Research on modern-day hunter-gatherer tribes shows that they sleep on average one hour MORE during the winter months.
Unfortunately, most of us sleep LESS in the winter, and this is a major drain on your resiliency.
There you have it. In only seven days, you can reset your health and build better resiliency to attack all your goals this year. Make some time for YOU, and your brain, body, and energy levels will thank you for it.
(This article originally appeared on PaleoHacks)
Dr. Marc Bubbs ND, CISSN, CSCS