What kind of fitness and nutrition professional would I be without my annual January post about resolutions and promised changes for a better self? We are now in our second week of January. By now, you’ve probably heard it all and are beginning to think that old habits die fast. You're not wrong. In my vast experience, I have found that most people have good intentions of making positive resolutions, but by the third week in January, gyms start clearing out, and people resort to their old ways. Today, I'd like to share perhaps a different approach, one that is timely and easy to follow.
My idea is rooted in SEEDS, a concept derived from a study published by the NIH (National Institutes of Health) on migraine treatment[^1^]. Cleveland Clinic physicians, from a well-known hospital, adopted SEEDS for success as a mnemonic for the treatment of migraines. While we are not here to discuss the treatment of migraines, the prescription of SEEDS can be applied to overall lifestyle changes.
SEEDS is a mnemonic that stands for Sleep, Exercise, Eat, Diary, and Stress (or combined as 'Destress'). Each of these areas of our lives needs to be addressed to provide positive change, balanced living, and a healthier, happier life. Here are a few tips and suggestions for each one.
1. Sleep: You need to try and get at least 8 hours of quality sleep. Sometimes our days start early. If that's the case, try to get to bed earlier. Challenges of our day become easier when we have quality sleep under us!
Tip: Create a relaxing bedtime routine, dim the lights, and minimize screen time before sleep to improve sleep quality.
2. Exercise: Regular physical activity is a cornerstone of well-being. Find an exercise routine that suits your lifestyle and preferences. It could be anything from brisk walks to intense workouts, as long as it gets your heart pumping. Check out some ideas from www.lift4today.com
Tip: Mix up your routine to keep things interesting. Consider trying new classes or outdoor activities.
3. Eat: Fuel your body with nutritious foods. Incorporate a variety of fruits, vegetables, lean proteins, and whole grains into your diet. Be mindful of portion sizes and stay hydrated throughout the day.
Tip: Plan your meals ahead of time to avoid making unhealthy food choices when you're hungry.
4. Diary: Keeping a journal can be a powerful tool for self-reflection. Track your progress, set goals, and jot down your thoughts and feelings. A diary helps you stay accountable and provides insights into your journey.
Tip: Use your journal to celebrate achievements, big or small, and identify areas for improvement.
5. Stress (Destress): Managing stress is crucial for overall well-being. Identify stressors in your life and work on healthy coping mechanisms. Whether it's through meditation, deep breathing exercises, or engaging in hobbies, find what helps you unwind.
Tip: Prioritize 'me time' and practice relaxation techniques to reduce stress levels
Incorporating SEEDS into your daily life isn't about drastic changes but rather cultivating small, sustainable habits. By nurturing these seeds of change, you can foster a positive transformation, achieving a balanced and fulfilling life. This year, let's not just make resolutions; let's plant the seeds for lasting change.
Comments