Fresh Start: 19 Easy Ways to Renew Your Body, Mind and Spirit
Ways To Renew Your Body: Tips For Feeling Revitalized And Refreshed
As you start the new year, you’ll think about the resolutions you want to make and maintain. Sure, you can vow to run a marathon or say you’ll quit drinking soda cold turkey, but it’s the big goals that are often harder to sustain for 12 long months. To help you on your journey to living a healthier life, three local experts offered suggestions on achievable changes you can make and uphold from January to December. Make a change each day, week or month, and give yourself a brighter outlook on life—mentally, physically and spiritually.
1. Find your favorite flavor of yoga. “I still think a ton of people don’t know about yoga,” says Ryan Bailey, co-owner of East Wind Yoga, with studios in Roseville and Auburn. “Yoga is a great way to add balance and equality to your life. For me, I think of it as getting to work out and going to church at the same time.” Just like ice cream, yoga has many different flavors. You can sample classes at different yoga studios until you get that one experience where you find what’s right for you, he says. “Running is running. Going to the gym is going to the gym. But yoga is personal.”
2. Use the buddy system for workouts. “Find someone with similar goals,” advises Noelle Ritter, certified athletic trainer with Roseville Health and Wellness Center. It could be anyone—a spouse, family member or a personal trainer. “Trainers will make your goals their goals,” she says. “They’re all great accountability partners.”
3. Plan your workweek lunches ahead of time. Harmony Boeh, R.D. and certified personal trainer with Roseville Health and Wellness Center, suggests three ways to eating healthier five days of the week:
- Bring in last night’s healthy meal leftovers.
- Go half and half. “Throw together a large salad packed with vegetables and beans and a small container of healthy dressing,” she says. “At work, buy a small piece of protein, like grilled chicken or salmon, to top your salad and keep you fueled all day long.”
- Each week, make a large batch of your favorite soup, loaded with whole grains, vegetables and lean proteins, she says. “Portion out and package individually. I like to use recycled salsa jars because they are microwave safe. You can grab it and go early in the morning.”
4. Drink moderate levels of caffeine for health benefits. “Potential perks of moderate coffee consumption include a lower risk of developing type 2 diabetes, liver disease, dementia and Parkinson’s disease,” Boeh says. “But you can get too much of a good thing. Too much caffeine can cause irritability, excitability, increased urination, sleeplessness and heartburn.” If you’re going to drink coffee, she says to watch out for calorie- and fat-laden additives like whipped cream, syrups and creamers. How much is moderate consumption? “Three or fewer cups a day is considered moderate to normal. If you’re drinking coffee all day to just to maintain adequate energy levels, you’re probably drinking too much and should try to figure out why you’re really tired. Dehydration? Too little sleep? Too much stress? More caffeine will never be the answer.”
5. Eat smart after your workout. “After a workout, your blood returns to your digestive system from your limbs and muscles, and is ready to do some work on that metabolism,” Ritter explains. “Try not to overeat right after working out.” If it’s mealtime, a moderate meal of about 500-700 calories, depending on weight and size, is sufficient. “You want to have some protein, making sure that you pair it with a healthy grain and vegetable, which is helpful for digestion. Protein can be challenging to digest by itself.” If you are not going to be eating your meal within an hour or two of your completed workout, have a snack (about 200-300 calories) that contains a little protein. Ritter suggests a hardboiled egg with some crackers; an apple with peanut butter; Greek yogurt; homemade trail mix with nuts, dried fruit and granola; or 10-12 ounces of a healthy shake.
6. Stretch first thing in the morning to help awaken the body. “Pick a stretch that will have an effect you can feel in your body,” Bailey says. He suggests three poses, but warns these stretches may not be right for everyone. “Listen to your body. Connect your mind, body and soul, and then listen. Ask, ‘Is this right for me or not?’”
Forward fold. With your feet on the floor under your hips, slightly bend the knees. Then bend forward at the hips to bring your hands to the floor. The inverse flow allows for blood to rush to your head, which gives you a rejuvenating boost of oxygen. “But for some people, this might be a lot in the morning,” Bailey advises.
Thread the needle. “This is a great hip stretch,” Bailey says. To begin, lie on your back with knees bent, thighs parallel and hip-distance apart. Place your right ankle on your left knee, making sure the anklebone clears your thigh. Flex your right foot by pulling the toes back. Then, pull your left knee in toward your chest and thread your right arm through the triangle between your legs. Wrap your hands around the left leg, at the calf or hamstring, whichever is more comfortable. Repeat on the left side.
Repeat forward fold. Repeat stretch one, only this time reach your arms behind you and intertwine your fingers, palms facing in. When you bend forward, bring your arms up toward the ceiling. You’ll feel the stretch in your chest and arms.
7. Stretch before going to bed too. Bailey suggests practicing different yoga poses at night to benefit your body and mind in multiple ways. “These grounding poses are more calming,” he explains. “They will ease the nervous system to help you slow down before your final rest of sleep.” This contributes to your natural sleep. Hover here for more info.
Viparita karani. In this pose, you’ll need empty wall space. Start by lying on your side, getting your bottom up next to the wall. Then roll onto your back with your legs moving straight up the wall. Your body should be in an “L” shape. Hold for 5-15 minutes. This is a restorative pose and it will help ground your hips and pelvis, Bailey says.
Reclining bound angle pose. Once again, lie on your back, knees bent with your feet on the ground. With your hands supporting your knees, let your knees drop open and bring the soles of your feet together. Your legs should be in a diamond shape. Stay in this pose for one minute. As it becomes more comfortable, you can extend your stay for 5-10 minutes. To come out of the pose, use your hands to bring your thighs back together. Then roll over onto one side and push yourself up from the floor.
Savasana. Almost every yoga class ends with about 10-15 minutes devoted to savasana, a restorative pose that focuses on the body being still. To practice, lie on your back with arms and legs spread at about 45 degrees. Eyes are closed and the breath is deep. To release, slowly deepen the breath, add movement to the fingers and toes, reach arms above the head and stretch your body. Exhale and bring your knees to your chest. Roll onto your side in fetal position. Inhale, and push yourself up from the floor.
8. Green tea is golden. “Green tea is full of antioxidants that can help reduce hypertension, oxidation of bad cholesterol, and improve good cholesterol – all of which translate to improved heart health,” Boeh says. But instant, decaf, bottled and ready-to-drink forms of green tea contain less antioxidant power. She suggests choosing loose-leaf tea or bags instead. Steep three to five minutes to maximize the amount of antioxidants in your cup. “Several cups a day –about three – have been associated with heart protection,” she says.
9. Listen to your sweet tooth: Dark chocolate can be good for you! “Cocoa beans themselves are rich in antioxidants and other antioxidant-like compounds that can improve blood flow to the heart and brain and reduce blood pressure,” Boeh says. However, the more processed the cocoa bean is, the less antioxidant properties it is able to retain, she says. “Dark chocolate and natural cocoa powder (not Dutch processed) are your best bets. Avoid the bag of M&M’s and savor a few squares of dark chocolate instead. One ounce, a few times a week, is all you need.”
10. Replace 30 minutes of TV with 30 minutes of physical activity. “Everyone has to start somewhere,” says Ritter. “Even if it’s a 15-minute walk three times a week, that’s a start! Aim to build up to 30-minute walks three to five days a week. With as much time as we spend in front of a computer, on the phone or watching TV, 30 minutes for a walk really is nothing at all.”
11. Avoid mindless snacking late at night. “Most of the time, people eating late at night are mindlessly snacking on high-calorie comfort foods—think ice cream, popcorn, candy—out of boredom, stress or reasons other than actually being hungry,” Boeh says. “[Eating] excess calories promotes weight gain. Conversely, some people skip meals all day long only to sit down to an oversized meal just before bedtime. Even though it may not seem like you’re getting too many calories, eating one meal a day (typically at night for busy people who say they ‘aren’t hungry all day’) can also cause weight gain, as your metabolism slows in response to infrequent fueling. Another downside to late-night meals includes a greater risk for developing gastric reflux.”
12. Use your feet as transportation. “Figure out a few errands that are close together—the bank, craft store, picking up those few items at the store, the post office. Park at one, and walk to and from the other,” Ritter says. You can also park your car in the spot furthest away from the door whenever you go to the store. “Every step counts,” she says.
13. Balance your goals and sacrifices. “Usually fitting healthy eating and exercise into your life requires one to let go of other things for the sake of achieving their goal,” Ritter explains. “Decide what you are going to sacrifice.” Tight on free time? Make time for your workouts by cutting back on your overtime at work. Or make it a goal to not open the fridge after 7 p.m. “You are worth all of these sacrifices,” she says.
14. A glass of red wine a day has its perks. Boeh says there’s no strong evidence that red wine is better for our hearts than other forms of alcohol, when taken in moderation. “However, a compound called resveratrol might be key to preventing blood vessel damage and blood clots, reducing inflammation related to heart disease, and reducing LDL, or ‘bad’ cholesterol.” Resveratrol can also be found in peanuts, blueberries, grapes and cranberries. For women, one serving of wine is five ounces a day while men can have up to two five ounce glasses a day, she says.
15. Take more walks. “Add a post-dinner stroll with your spouse or roommate,” Ritter says. “It may help curb that thought for seconds or that dessert you probably don’t need!”
16. Choose the right vitamins and supplements. “Taking a daily multivitamin can provide ‘insurance’ for people who find it hard to eat the recommended 10-plus servings of fruits and vegetables daily,” Boeh says. “But supplements are not to replace healthy foods in a well-rounded diet.” Choose a multivitamin that is specific to your gender and age range. “Our vitamin and mineral needs change throughout our lifespan,” she says. People who should be taking supplements include pregnant and nursing women, strict vegetarians and vegans, senior citizens, and people with food allergies or certain forms of inflammatory bowel disease because they’re at a higher risk for vitamin and mineral deficiencies, she explains.
17. Keep your fridge stocked with healthier snacking options. Boeh’s grocery list for healthy snacks includes edamame, hummus and carrots or celery, nut butter and an apple or banana, string cheese, grapes, and homemade granola bars. Dried fruits and nuts are also great to have on hand, as long as you are mindful of portion sizes, she says.
18. Get out of your own head. You may have noticed that when you’re stressed mentally, your body can manifest those feelings, causing you to become physically ill. “It’s a natural human tendency,” Bailey says. And he suggests yoga as a back-door distraction. “You can step into a yoga class after having a funky day in your head, and we will work on your body so much that you will stop thinking in your head. Your mind will be focused on the practice, taking you away from thinking about what was so wrong in your life.”
19. Remember to breathe. Life is hectic. Life is crazy. And sometimes it moves so fast that you forget the one basic human instinct that is innate to all us: inhaling and exhaling. “At the end of the day, we have to revert back to the first breath that we took when we were born—it was very sweet and very smooth,” Bailey says. “If you’re in an argument, take a moment to breathe. Or just stop to take a few breaths every once in a while. Need a time out? Take a couple deep breaths.”
Renewal of body and mind is an essential aspect of maintaining overall health and wellbeing. Whether it’s through diet, exercise, or self-care, there are plenty of ways to improve how we feel on a day-to-day basis. From adding more fruits and vegetables to your intake, to meditating and finding new ways to relax, it’s important to make time for ourselves to feel better both mentally and physically. With so many options available, it’s time to bring routine and ritual into our lives to promote a sense of renewal. We will explore different ways to renew your body, including diet, exercise, skincare, and self-care techniques to help you feel revitalized and recharged.
5 Ways To Renew Your Body And Boost Your Energy Levels
Renewing your body doesn’t have to be complicated, but it does require some effort and commitment. Here are five ways to renew your body and boost your energy levels:
- Cut Down on Sugar: Reducing your sugar intake is an effective way to renew your body and improve your overall health. High sugar consumption is linked to various health issues, including heart disease and obesity. Instead, try incorporating more nutrient-dense foods like fruits and vegetables, and high-fibre foods like lentils and legumes into your diet.
- Practice Mind-Body Techniques: Mind-body techniques like meditation and deep breathing can help to reduce stress, lower blood pressure, and improve mental health. Take some time out of your day to relax, and find ways to incorporate relaxation techniques into your daily routine.
- Cleanse Your Body: A cleanse or detox can help to flush out toxins from your body and renew your body’s natural systems. Make sure to choose a cleanse that is safe and effective for your body’s needs.
- Get a Massage: A massage is a great way to relax and relieve tension in your body. It can also help to improve circulation, reduce inflammation, and promote detoxification.
- Incorporate Physical Activity into Your Daily Routine: Regular exercise is essential for renewing your body and maintaining good health. Aim for at least 30 minutes of cardio per day, five times per week. You can also try incorporating strength training, yoga, or other forms of physical activity to reap the benefits. Remember, small changes in your habits can make a big difference in your body’s renewal and energy levels.
The Role Of Fat In Your Body And How To Renew Your Relationship With It
Fat is an essential nutrient that plays a vital role in our overall health. However, many people have a complicated relationship with fat and often see it as “bad” for the body. It’s important to note that not all fats are created equal, and some fats can be beneficial for our health. Renewing your relationship with fat means understanding its role in the body and how to consume it in a healthy way. From incorporating healthy fats, such as nuts and seeds, to following a Mediterranean-style diet, there are many new ideas to consider. Such as by adding more nuts and seeds, plant-based foods, and whole grains into our diet, we can help lower the risk of chronic inflammation, insulin resistance, and heart disease. Research shows that a diet rich in healthy fats can help lower the risk of heart disease, and it’s important to focus on a balanced diet that includes whole grains, fiber, and colorful fruits and vegetables. By making small changes in our health habits, we can revive our relationship with fat and reap the many benefits it offers for our mind and body.
How To Renew Your Skin: Tips For A Glowing And Youthful Complexion
Renewing your skin is more than just using expensive skincare products. It starts with understanding the role of nutrition in maintaining healthy skin. A balanced diet rich in digestive fiber and antioxidants, paired with adequate hydration and exercise, can do wonders for our skin. Taking care of our spiritual health can also help motivate us to take better care of our bodies. Exercise, such as cardio, can improve our cardiovascular health and help reduce symptoms of depression by stimulating our nervous system. Incorporating meditation and relaxation techniques, such as lying on the floor with tennis balls to relieve any areas that need attention, can also be helpful. It’s important to avoid processed foods and sweeteners that can be detrimental to our skin and instead focus on a Mediterranean-style diet that makes good use of whole grains and plant-based foods. By making small changes and being consistent, we can renew our skin and achieve a glowing and youthful complexion that we can be proud of.
Detox Your Body: Guide To Renewing Your Health And Well-Being
Detoxing your body is a process that involves getting rid of toxins and impurities from your body. While some people believe in strict detox diets, which often eliminate entire food groups, the truth is that detoxing your body isn’t necessarily about extreme measures. It’s about taking care of your body by providing it with the right nutrients, fiber, and hydration it needs to function optimally. The first step is to focus on your breath, which isn’t necessarily as easy as it sounds. Secondly, incorporate “good fibre” into your diet, such as fruits and vegetables. Next, make sure to stay hydrated with water throughout the day, and if possible consult an exercise physiologist to learn more about proper hydration. Additionally, plan for at least 10 to 20 minutes of exercise per day in order to get a full-body workout. Finally, consider consulting with a nutritionist or Dietitian who can advise on the right nutrition plan for you according to the Mediterranean Diet guidelines which will involve some restriction but also celebrating the world around us by engaging with new stimulus through old habits. Exercise physiologists say that regular exercise can help keep you fuller longer, improve metabolic health and quality sleep so that all our systems work better together from head to toe – including our brain’s connection with our spinal cord and its fatty acid dose!
Additionally, a Mediterranean-style diet that is rich in fiber, colorful fruits and vegetables, plant-based foods, whole grains, nuts and seeds, and fatty acids, while reducing processed foods and sweeteners, can help to lower inflammation, insulin resistance, and obesity. It’s important to be mindful of the world around us, find ways to reduce stress, and stimulate the nervous system. While it can be difficult to break old habits, incorporating new ideas, including taking deep breaths, lying on the floor to relieve areas that need it, using tennis balls to massage and revive the body, and incorporating spiritual health practices can all be beneficial. Ultimately, detoxing your body is about finding a routine that works for you, taking care of your physical and mental health, and dosing your body with the nutrients and self-care it needs to function at its best.
In conclusion, as recommended by numerous health experts, combining a nutritious diet with regular exercise is the key to renewing your body. Following a well-balanced diet and exercising at least 30 minutes per day, five times per week can have a significant impact on your overall health and well-being. Regular exercise can reduce the risk of chronic diseases and improve mental health. It is good for the body, and it should be an integral part of our daily routine. So, start small, make a plan, and commit to achieving your fitness goals. By making these simple changes, you can revitalize your body and enjoy a healthier and happier life. Don’t forget that consistency is key, and even small changes can lead to significant progress. So, take it one step at a time, and you’ll see the results in no time. Remember, your health is worth the effort, and it’s never too late to start!
Frequently Asked Questions (FAQs)
If you’ve still got questions about Renew your body, then these may help:
What Is The Best Exercise For Your Mind-Body And Soul?
The best exercise for your mind-body and soul is one that you enjoy and can stick to. Everyone’s needs are different, so it’s important to find something that works for you. Generally speaking, good exercise should involve both aerobic activity – like running, swimming or cycling – and strength training with weights or bodyweight exercises. Aim to exercise at least 3 times a week for 30 minutes each time. Incorporating meditation into your routine is also great for calming the mind and nourishing the soul. As the saying goes: “exercise not only changes your body, it changes your mind, your attitude and your mood”. So commit to being active at least once per month if you want to feel energized, strong and balanced.
How Do I Renew My Mind Body And Spirit?
Renewing your mind, body, and spirit can be a great way to bring balance and joy back into your life. To do this you should start by getting plenty of restful sleep and eating a balanced diet with plenty of fresh fruits and vegetables. Exercise is also key for renewing both your body and mind, as it helps to release endorphins which make us feel good. You could try something like yoga or tai chi as these involve both physical and mental aspects. Spending time in nature can be incredibly helpful for renewing the spirit, so try going for leisurely walks in the park or even just sitting outside for a few moments in the morning sun. Taking breaks from technology can also help to reset the mind, so set aside some tech-free time each day away from screens and devices.
How Long Does It Take For Your Body To Renew Itself?
It is generally accepted that the body renews itself every seven years. So, it takes approximately seven years for your body to completely regenerate new cells. However, this can be accelerated through exercise, good nutrition, and lifestyle habits. Exercise helps promote circulation, which is important for cell renewal. Eating a healthy diet full of vitamins and minerals helps provide your body the materials it needs to renew itself. Also, taking care of yourself through stress management and healthy sleep helps to ensure that your body is able to rest and recover from everyday activities. All of these things combined can help speed up the process of cell renewal in the body so that you feel refreshed and rejuvenated more quickly than if you were to simply wait out the seven-year cycle.
Does Skin Renew Itself?
Skin does renew itself and it’s a good thing! Skin is the body’s largest organ and it needs to constantly regenerate to stay healthy. The process of skin renewal relies on both genetics and lifestyle factors, such as proper nutrition and exercise. Exercise is especially important because it helps increase circulation in the skin, which can promote cellular turnover and collagen production. Eating a balanced diet can also help keep your skin looking healthy by providing it with the essential vitamins and minerals it needs to stay vibrant. Taking care of your skin not only helps it look good, but also helps keep you healthy overall.