You already know that I believe in the process of getting healthy -- it’s a marathon, not a sprint.  We don’t get to dis-ease overnight, and we aren’t going to magically “fix” what ails us in 24 hours.

A functional nutrition approach is a journey of self-discovery and growth, of peeling back layers of habits and exposures and beliefs, until we find the root causes of imbalances and address them. 

But don’t think that small changes can’t produce big results, or that it’ll be ages before you notice positive impacts. Here are some things you can do today that will make for a healthier you tomorrow:

Drink more pure, fresh water

Proper hydration keeps body temperature on an even keel, lubricates the joints, can help keep us regular, and ensures that our cells function optimally. Many of us spend more time than we realize in a slightly dehydrated state. What are some signs that you may be dehydrated?

• Thirst

• Dry mouth, dry swollen tongue

• Dark or cloudy urine; decreased output

• Sluggishness or fatigue

• Bad breath

• Low-grade headache

 And in extreme cases:

• Dizziness

• Confusion

• Heart palpitations

Your activity level, climate, altitude, and overall health all play a part in determining how much water you need to function optimally and feel your best. And remember, now that masks are a daily necessity, you may not be drinking as much as usual. So aim to drink a minimum of ½ - one ounce of water per pound of body weight every day. As an example, someone who weighs 120 pounds should be drinking between 60-120 ounces per day.

Don’t like plain water? Try infusing it with fruit, cooling veggies (like cucumber), or herbs!

Eat more protein

Protein literally means “first place”, and getting sufficient amounts of it is crucial for the body to manufacture the thousands enzymes, antibodies, hormones, and other components it needs. Protein is also one of the best places to find the B vitamins we need to keep our cellular energy humming along.  

According to some of the recent scientific literature, our current recommendations (0.8 – 1.0 grams per kg body weight/day for sedentary adults) may be insufficient! If you’re active, recovering from an injury, are a menstruating woman, or have an autoimmune condition, your protein requirements may be even higher. 

Good protein sources include eggs, organic/grass-fed poultry and meat, salmon and other wild-caught fish, lentils, soy and other beans, Greek yogurt, and cottage cheese.

Eat more plants

Plants give you so much nutritional bang for your buck! They are the best source of fiber, antioxidants, and anti-inflammatory compounds – plus, plant-based eating is just better for our planet (not to mention for our animal friends). 

Try to fill half your plate with veggies at every meal, and vary your produce. Every nutritionist I know says “Eat the rainbow!” -- and for good reason. Different colors of veggies and fruits contain different plant compounds (or phytonutrients) that benefit our metabolism in unique ways. This means that blue-purple fruits and veggies give us certain phytonutrients, while yellow-orange plants give us a different phytonutrient profile. 

Finally, try to alternate between raw and cooked fruits and veggies – different applications of heat change the bioavailability of some nutrients.

Get Some Sleep

Listen up if your sleep is less than ideal:

Apart from the food you choose, good sleep habits are probably the most important factor in making significant positive changes to your health!

Sleep is rest for the body. Your blood pressure, heart rate, and temperature decrease. The immune system gets to reboot. Your cells undergo growth and repair. Meanwhile, your brain is actively making connections, consolidating memories, and tapping into your creativity.

If good sleep isn’t happening, then you don’t get the benefit of these processes. There are no shortcuts -- make good sleep a priority!

• Establish a consistent wake/bedtime as much as possible

• Shut down electronic and light-emitting devices at least an hour before you want to go to sleep

• Get bright light on your face as soon as you wake up in the morning (this helps to reinforce your circadian rhythm)

• Keep your sleep environment cool and dark

Move Your Body

There are mountains of evidence showing that physical movement is associated with the prevention of many chronic diseases as well as better-quality and longer lifespans. In addition to improving cardiorespiratory/cardiovascular fitness, exercise can also improve digestive function and mental health. 

You don’t have to be a bodybuilder or endurance runner to reap these benefits, either. Studies have shown that even light-intensity exercise helps the body manage glucose and lipids more effectively, while practices like yoga and tai chi help with balance, flexibility, and strength. 

So no excuses! Get out there and find a movement practice you enjoy enough to do consistently.

Now go pick one (or more!) of these stellar habits to incorporate into your life today -- your body and mind will thank you tomorrow.

About The Author

Stephanie Thompson is a New Orleans-based functional nutrition coach who specializes in helping people alleviate frustrating (often mysterious) health symptoms with dietary guidance, targeted nutrients, and lifestyle modifications. She digs deep into the biochemical pathways and interconnected organ systems to find the root causes of her clients' issues for specific and sustainable relief!

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