3 Steps to a Healthier Body in 2023
3 STEPS TO A HEALTHIER BODY IN 2023!
8 / FEBRUARY / 2023
SHEREE'S HEALTH DIARIES
Every year we want to be our best selves, but often a lack of preparation lets us down! Which is why taking charge of your health early in the year is key to setting yourself up for success!!
Take yourself through these 3 steps to make sure you're starting the year with your healthiest foot forward.
3 STEPS TO A HEALTHIER BODY
1. CLAIM YOUR GOALS
And NO I'm not talking about your new year's resolutions, but actual goals... What symptoms do you want to be free of? How do you want to feel in your body? Define what your healthiest self actually looks like… then make a plan to get there!
If you claim them, write them down, make a vision board and then make a plan, you are keeping your mind focused on what you want to achieve. To quote Tony Robbins here ‘where focus goes, energy flows’. In other words, whatever you put your attention on is more likely to become a reality, so get super clear on what is it you want!
2. CREATE HEALTHY HABITS
Too often we go in with an all or nothing approach, like signing up to the gym and training everyday for the first couple of weeks, then burning our bodies out or injuring ourselves sets us back or to a complete halt
Pick no more than 3 new habits, and be REALISTIC with them. Maybe it's going to the gym 3 x week, preparing your meals in advance and meditating daily, but make sure it is something that feels doable and just a little outside your comfort zone.
Then pick a time and pop it as a recurring event in your calendar so it actually happens, and you can progress and increase from there. Trying to do everything all at once is a recipe for failure (take it from me - I learnt that the hard way). Let’s first build momentum and then keep progressing!
3. EAT WHOLE REAL FOODS
A healthier body is one that isn't inflamed, in pain or highly symptomatic - and this really does start with your food. Eating food that grew in the ground, walked on the earth, and is as close to nature as possible is a real food... Tell you what you don't see growing on a farm
A field of bagels!
Put it this way, the less processed the less inflammatory, it really is that simple. You don't have to overhaul your entire pantry, start slow, make some swaps and increase your greens, you'll be amazed at how much better you feel.
Take a slower trip around your supermarket (btw I say AROUND because the perimeter is where you will find the REAL food). Plan you meals before you go, read the ingredients on the ‘food’ you pick up, and get curious about what you’re really putting into your body.
BONUS STEP: GET TO THE ROOT CAUSE!!
If you've been struggling with your health, and really aren't sure where to start, or you feel like there is something deeper going on in your body and you just want some answers… Check out my FREE root cause quiz, filled with tips, tricks and action steps to help your body step into your healthiest self - because when we heal from the root, we heal for good!
Yours in Health & Happiness,
Sheree xo
SHEREE BEAUMONT
Holistic Nutritionist, Personal Trainer & Wellness Coach I empower women like you to transform their lives, understand their bodies and feel their best from the inside out!
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7 Ways To Naturally Boost Your Immune System
7 WAYS TO NATURALLY BOOST YOUR IMMUNE SYSTEM
1 / FEBRUARY / 2023
SHEREE'S HEALTH DIARIES
7 WAYS TO NATURALLY BOOST YOUR IMMUNE SYSTEM
And how I am supporting mine whilst having long C*VID
1. Ice Baths/Cold Showers
These have an extremely positive effect on the immune system, enhancing detoxification, reducing pain and inflammation, and research supports even 30 seconds of cold showering daily reduced sick days by 29%
Recommendation - finish your daily shower with 30 seconds of cold water
2. Saunas
Saunas also support our detoxification pathways flushing our blood without producing extra metabolic waste, enhances sleep, increases immune activity, anti-inflammatory response and autophagy (cells destroying/breaking the parts of them that are damaged or abnormal)
Recommendation - 3 x week for 20 minutes
3. Probiotics
Supplementing with probiotics is amazing for immune support as they can inhibit growth of the pathogens (bad bugs), and compete for the nutrients the pathogens need to survive. We also know that 70% of the immune system lives in the gut and not having enough good guys can leave us wide open to infection
Recommendation - 3 month dose of high quality probiotic with at least 10 billion CFU's, @bepurewellness do a great over the counter one
4. Exercise
Regular exercise helps regulate the immune system as anti-inflammatory cytokines (immune-modulating agents) are released, and lymphatic system is increased supporting detoxification, and elimination as well as building resilience
Recommendation - moderate intensity exercise for no more than 90 minutes (5 - 7 x week)
5. Sunshine
Or more importantly the vitamin D we get from sunshine is reported to have significant effects on the immune system, from reducing inflammation, releasing antimicrobial peptides, and reducing incidence of respiratory infections
Recommendation - 10 to 30 minutes of sun exposure (without sunscreen), a few times per week
6. Sleep
Or lack thereof has a significant impact on how well your immune system functions, studies show whilst adequate sleep promotes healthy immune system function, one way of which promoting your immunological memory, lack of sleep disrupts the immune system and can cause more inflammation and decrease its function
Recommendation - 7 - 9 hours per night, more if you are sick or recovering from illness
7. Whole real foods
Our bodies require a huge number of micro and macronutrients to support our immune system and oxidative stress. Studies reported that infection and incidence of illness decreased through consuming vitamins and minerals through whole real food sources
Recommendation - consume a diet rich in a variety of colour, fruits and veggies from natural sources daily
ARE YOU READY TO BOOST YOUR IMMUNE SYSTEM
Where will you start with boosting your immune system? Let me know in the comments below
Yours in Health & Happiness,
Sheree xo
REFERENCES
Cohen M. Turning up the heat on COVID-19: heat as a therapeutic intervention F1000 Research 2020, 9:292
Buijze GA et al. (2016) The Effect of Cold Showering on Health and Work: A Randomized Controlled Trial. PLoS ONE 11(9): e0161749
https://www.karger.com/Article/FullText/496426
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4006993/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7387807/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2290997/
https://www.sciencedirect.com/science/article/abs/pii/0192056195000513
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3256323/
https://www.researchgate.net/profile/Sunita-Mishra-4/publication/
https://scholar.google.co.nz/scholar
SHEREE BEAUMONT
Holistic Nutritionist, Personal Trainer & Wellness Coach I empower women like you to transform their lives, understand their bodies and feel their best from the inside out!
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