“2 Reframes That Will Change How You Care for Your Body,” I invited you to think about how shifting to a place of gratitude and appreciation for the body that carries you through this life can have a remarkable impact on how you choose to show up and care for your physical well-being.

While there is more to wellness beyond our physical well-being, it is important to spend some time exploring and understanding what we are already doing and what we can be doing to proactively take care of our bodies now and for the future. Many of us are probably already familiar with the benefits of regular movement, healthy eating, and getting enough sleep, yet as soon as stressful seasons come, we can regress into old patterns. Despite knowing that our systems kept us healthy, they can fall to the wayside when the doing needs to be done.

My hope is that we can all find kind, compassionate, and gentle ways of showing up for our physical health. Our bodies are these beautiful vessels that we have been entrusted with, so it is important that we care for them wisely. From this moment forward, we can choose differently.

1. Sleep

Research shows that getting quality sleep can help improve mood and energy, regulate appetite, increase immune function, and decrease our risk of heart disease. Sleep also supports memory consolidation, cognitive function, and the ability to learn new skills and problem-solve. When we get a good night’s sleep, we allow the body and brain the time they need to recover, repair, and restore.

Despite sleep being so important, many of us are not getting enough of it. Since 1985, the average number of people getting less than six hours of sleep per night has increased by 31 percent. The average amount of sleep is reported to be 6.8 hours now, compared to nine to ten hours 50 years ago. It is estimated that 45 percent of the world’s population has issues with sleep! My friends, between elevated stress levels and juggling the busyness and competing demands of life, sacrificing sleep to be ‘productive’ is not the solution, no matter how much it is praised in hustle culture. It is critical that we do everything we can to protect our sleep.

Practices to support quality sleep:

• Limit screen time before bed.
• Keep a consistent bedtime routine that you love and that winds your body and mind down for sleep (my favourite physiologist, Greg Wells, calls this "defending your last hour").

Reflect:

• How does your nighttime ritual help you wind down before sleep?
• Since sleep washes away the day and prepares you for tomorrow, what words can you use to sign off the day?

2. Feed yourself well

Diet culture as we know it today was born in the 19th century, and much of what has been taught and practiced when it comes to our nutrition is questionable, damaging, and even unethical. The reality is that many of our physical health beliefs and subsequent behaviours are not built on solid foundations. While it is the diets that are failing us, we are the ones left feeling like failures.

My friends, our bodies need nutrients throughout the day to function. Evelyn Tribole and Elyse Resch’s work on intuitive eating shows us that it is possible to unlearn and relearn the principles of nourishing a healthy relationship with food. Not only does this support our physical health, but our mental and emotional well-being as well. We need to fuel our bodies to be able to show up for ourselves and for those we care about and serve. Food is not a moral issue. It is a fundamental ingredient to our biology working effectively. It is not a reward or punishment. Feed yourself well.

Practices to support healthy eating:

• Think of food prep in three-day blocks. Plan accordingly.
• Take 15 minutes and prepare your re-energizing and nutritious snacks for a three-day window.
• Make your dinner decisions in the morning to overcome decision fatigue after a long day.

Reflect:

• Are you drinking enough water every day?
• How do you feel when you have re-energizing and nutritious snacks at the ready?

3. Move your body

Research reports that people often don’t exercise for reasons focused on lack—a lack of motivation, time, affordability, interest, energy, and conviction that exercise even works. Starting with a lack of anything perpetuates a scarcity mindset and sends the nervous system into a state of panic.

Movement is one of the ways our brains and bodies are able to make sense of stress. Our bodies were designed to move. You don’t have to be a professional athlete, spend two hours at the gym every day, or own a Peloton to experience the benefits—which are plentiful. Regular exercise can reduce the risk of cancers, heart disease, and viral infections, alleviate depression and anxiety, improve energy levels and mental and cognitive function, make you happier, and more. Research shows that even as little as three minutes a day can boost your health.

Small changes can lead to huge gains when practiced consistently, purposefully, and with intention. Find something that fits with your lifestyle and remember to meet yourself as you are.

Practices to support moving your body:

• Pair movement with activities you already do (e.g., calf raises while brushing your teeth, standing or walking when taking phone calls, etc.)
• Set up your environment in a way that removes barriers and serves as a visual cue (e.g., have your shoes, clothes, and headphones ready for the next day).
• Move in nature.

Reflect:

• What are some activities that you love that involve movement?
• What might a healthy and respectful relationship with movement look like for you?
• How does moving your body in a kind way make you feel?

We are all these beautiful works in progress doing the best we can with the tools and resources we have. It’s time to cast aside the old stories that no longer serve you about your relationship with physical wellness and find practical systems, habits, and practices of self-stewardship that cultivate a respectful, kind, and intentional way of meeting the needs of your body. After all, you are only given one to last a lifetime. It’s important to care for it wisely.