5 Easy Ways to Radically Improve Your Health
If you’re wanting to know where exactly to start your fitness journey, there are a few easy ways to radically improve your health. In fact, this is one of the most frequent questions I get asked about reaching fitness goals:
“where do I start?”
This can be a lengthy explanation if focusing on one individual’s needs and customizing a plan, however there are only a few points to mention that I find myself reiterating to clients.
In a previous post titled 30 Simple Ways to Live a Healthier Life, I provided a list of easy and manageable changes at a small level that will ultimately lead to improved health. The goal of that post is to allow some freedom for people wanting to start their fitness journey, but not wanting to dive right into an intense workout routine or diet. One could read the list and pick and choose any or a few of the 30 items to implement.
However, for those wanting a more simplified version of that post, this article is for you! There are a few simple and steadfast rules that you can consider the foundation of health and fitness.
5 Easy Ways to Radically Improve Your Health
Most people can implement these 5 Easy Ways to Radically Improve Your Health as a basis, or starting point, on their health and fitness journey.
Since this topic is so in demand I have compiled a list of 5 Easy Ways to Radically Improve Your Health with a focus on reducing excess fat & inflammation, and increasing lean mass & endurance.
Eat only whole, unprocessed foods
If it grows naturally in nature, or you can hunt it, it’s probably okay to eat. If it comes in a box, wrapper, or contains more than a few clean ingredients chances are it’s not good for you. Less is more. This is a pillar to radically improve your health. In college
I met a few chemical engineers who got recruited by companies like kelloggs, Kraft, and Nestle. If that doesn’t raise a red flag, I’m not sure what will! Bottom line is that whole foods are better than processed foods.
Create balanced meals
You can take the point mentioned above a bit further and radically improve your health by making sure each meal contains some vegetables, nuts, legumes or meat (or meat alternative like tofu, seitan, tempeh, TVP, etc), healthy fats (like olive oil, coconut oil, avocado, etc) and, limitedly, whole grains (like barley, rice, quinoa, couscous, etc) and sugars (ie fruit).
Eliminate refined carbohydrates
Refined carbohydrates are things like pulverized grains: bread, crackers, tortillas, pasta, or anything else that is ground to a powder and then reconstituted in production and processing.
Refined carbs are not as great as whole carbs (like rice, potatoes, etc) because the process of pulverizing the grain increases the surface area of the carbohydrate. This increases blood sugar levels when digested.
A good way to think of refined carbohydrates vs whole carbohydrates is bread vs potato. Bread is wheat that has been pulverized and mixed with other ingredients and then baked. Potatoes are a whole food carbohydrate that are eaten without pulverizing. Less processing = easier on the body.
Replace refined carbohydrates with: roasted root and cruciferous vegetables and, limitedly, whole unprocessed grains (i.e. rice, quinoa).
Eliminate liquid calories
The human body is about 60% H2O. Water is your friend. Don’t skip it. In fact, you probably need to drink more water than you think you do. By the time you feel thirsty you’re already dehydrated.
To add some flavor to your water consider brewing herbal teas and other refreshments and skip the sweetener. If you do want to add a little sweetness opt for a touch of maple syrup, honey, or better yet — stevia.
Herbal teas like hibiscus, ginger, and mint are some of my favorites and can be quite flavorful. You can even create carbonated infusions by steeping a concentrated batch and cutting it with sparkling water.
You don’t have to be left without in order to radically improve your health, you just have to get creative with alternatives.
Exert your body a few times a week.
I know, exercise is a difficult habit for many of us to maintain, but it is a pillar of health.
Health permitting, move your body to its full capacity 2-3 times a week. If you’re just starting out, or your body is compromised, consider a mobility and rehabilitation routine that advances into a more complex series as you develop.
The key to keeping your motivation is to make it fun. If you’re getting bored with the same gym routine, mix it up and do something you’ve never done before. Or better yet, take your workout outside!
And don’t forget to ALWAYS listen to your body. Learn the difference between pain and discomfort. Find out where your edge is. Discover what form suits your body. Radically improving your health can really be a sort of self discovery journey!
There are many opinions about what constitutes a healthy lifestyle. Generally, the rules above outline what most experts agree is a good basis for health and longevity.
As a reminder, there are 7 billion people on the planet- all of us have different shapes, sizes, and backgrounds. There will never be a one-size-fits all program or solution. Intuition can be a great guide once you have acquired a good understanding of how your body metabolizes food and moves.
Some other things I’ve discovered that amplify my health and wellbeing are meditation, breathwork, bodywork (including massages, facials, saunas, physical therapy, and corrective movement), and mindfulness work.
Let me know in the comments below:
- Which of the above ways to improve your health do you think is the most important?
- What other things have you found that have radically improve your health and wellbeing?
- What are some of your favorite ways to stay on track with your diet and fitness?
Great suggestions! I think quarantine has me eating way more processed foods than I used to. I definitely need to start cutting down on those.
Since I’ve been home more I’m cooking even more than I used to so I’ve managed to stay away from the packaged goods.
I’m already vegan but I’m struggling with letting go of oils they serve no nutritional value i just need to try a little harder.
Will try following 🙂
Tisanke Joy Simasiku
Well, I have failed to pick which is the most important. These are all essential tips to keep healthy. Perhaps the one I attempt to follow without fail is balancing my meals. I also do a lot of herbals such as moringa tea every morning and eat as a variety of seeds regulary.
Thank you for sharing.
They’re all so important! But adopting a few of these is better than none. I love my morning tea ritual as well.
Fat’s are important so don’t totally let them go!
These are such great tips. With my illnesses I am always trying to be healthier and sometimes it is really really hard to stick to so I love these tips you gave here they are super helpful
Glad you found it helpful
High Intake of water and daily exercise is really important to improve your health.
They’re all so important!
Jamir | healthywithjamie.com
Agree with this so much! I believe eating clean, whole food is the best thing you can do and then add the others. They all work together in harmony! Thanks for sharing this.
I agree with you 🙂 Glad you found it helpful!
Exercise is one of my favorite ways to treat my body right! It is the ultimate form of self-care for me. I feel better physically, mentally, and I sleep better at night! Great post!
I do too!
Fantastic suggestions, health is so important and something I need to be much better about.
These are a great place to start 🙂
Awesome post Nathalia! Really loved the content 🙂
Great tips! I find exercise extremely beneficial for not only my body but my mood as well. It makes everything else you face in your day that much more attainable. Water is another lifesaver! I never go anywhere without my water bottle! Thanks so much for posting this! 🙂
I carry around a 40oz hydroflask almost everywhere. I also have a half gallon one for when I’m training.
Focusing on eating whole foods, rather than obsessing over calories, has made such a big difference for me. Thanks for these tips!
That is a huge one!!!
I like when a list is brief and detailed! That works best for me so thank you. I tend to drink tea and water and walk briskly on a regular basis… those are my favs!
Those are my faves too! I love a green tea or chai and a morning constitutional
Eliminating those liquid calories for me is an easy one! Plus, Iove water. Great list!
Yes, those liquid calories will kill your progress if you aren’t careful!
I think the most important is to eat real and nutritious food. That helps you body and mind 🙂
m et md
Thanks for the tips, a great post! I have to start working out but I’m way too lazy.
Starting is the hardest part. You got this!
These are some great tips! Thanks for sharing!!
Glad you found it helpful!
We actually do pretty well with balanced meals and unprocessed food at meal time. It’s the darn snacks in between that do me in: that’s where refined carbs come into play!
Those refined carbs are too convenient. I’ve been making trail mix with raw nuts, coconut shavings, and dark chocolate chunks to satisfy those snack cravings. But generally speaking I try to eat enough volume during my 2-3 meals in order to curtail snacking urges.
I seriously believe that eating hole and unprocessed food is the cornerstone to consistently improve your health.
thanks for sharing this awesome post!
These are great tips. At times I find it hard to follow all of them, I try to add one at a time into my routine so as to make it a part of it. All 5 ways combined are extremely important to improve your overall psychical health. I love to pay attention to my mental health as well. Thank you for sharing!
You’re so welcome. I always suggest making small changes a bit at a time in order to make it more manageable.
Great tips! I haven’t had a consistent workout routine since March and my diet has gotten really bad. You’ve motivated me to go back to drinking only water and work out for at least 30 minutes every day. Thank you.
That’s so great to hear! I think we’ve all been struggling with consistency recently.
Great tips! I have definitely been working on eating more balanced meals. Thanks!!
That’s so great to hear 🙂
I’ve recently stopped eating a lot of refined carbs and OMG I feel so much better throughout the day! Honestly a life-changer for my health.
Erika Marie | https://imerikamarie.com
I remember also feeling so much better when I committed to the switch.
I liked this post! How do you feel about green and black tea as a way to get in your water intake for the day? Do they count the same as drinking plain water?
It depends! I personally love drinking tea throughout the day. Green tea in particular has so many health benefits. As far as hydration, the only real concern is the caffeine content of black, green, white, yerba mate, and youpon teas. Caffeine is a diuretic, meaning that it will cause you to urinate more often, thus causing dehydration. To avoid this just steep multiple cups from the same tea leaves as the bulk of the caffeine is mostly going to be in that first pull. I usually do about 3 steeps with the same tea leaves each day.
These are great tips! I never drink enough water!
Try infusing with fruit or tea!
This is really insightful, nice job!
So glad you found it helpful 🙂
Thanks for these concise steps and tips! I’m trying my best to avoid processed food these days, but it can be really hard!
You’re so welcome! My trick is to take time to prepare food and snacks so I don’t go out to purchase things on a whim. Or, if I do I stick to fruits and veggies.