Transform Your Wellness: Action Over Time
Originally shared on Instagram — follow @rachelstephenswellness for daily wellness tips.
As we age, we often hear the phrase, "It gets better with time." However, when it comes to our health and wellness, the truth is that improvement comes from action, not just the passage of time. If you're experiencing bloating, PMS, acne, low libido, or fatigue, there are actionable steps you can take to transform your well-being. Here are five steps that can change your entire month.
Why This Matters
- Swapping processed foods for whole foods is crucial because processed foods often contain additives and preservatives that can disrupt your gut microbiome. Whole foods, on the other hand, are rich in nutrients and fiber, which support healthy digestion and hormone balance.
- Eating a blood-sugar-balancing diet helps stabilize cortisol levels. Cortisol is a stress hormone that, when imbalanced, can lead to energy crashes and mood swings. By including protein, fiber, and healthy fats in every meal, you maintain steady energy levels and support your body's hormonal health.
- Prioritizing sleep is essential for hormone regulation and overall health. Lack of sleep can increase cortisol and decrease leptin, the hormone that signals fullness. Consistent sleep patterns help maintain these hormones, supporting weight management and mood stability.
How to Apply This Week
- Swap one processed snack for a whole food alternative, such as an apple or a handful of nuts, each day this week.
- Plan meals that include a balance of protein, fiber, and healthy fats. Use a checklist to ensure each meal meets these criteria.
- Set a bedtime reminder to ensure you get 8 hours of sleep. If you're short on time, aim for at least 6 hours and take a short nap if needed.
Common Pitfalls (and Fixes)
- Skipping meals → Prepare meals in advance to avoid missing them.
- Inconsistent sleep schedule → Use a sleep app to track and remind you of bedtime.
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Source: Instagram Post