Making changes can feel difficult in our busy lives. However, small and simple changes in daily habits from just "knowing what to choose" can lead to remarkable transformations. Surprisingly, our My Wellness by Nature viewers and followers tell us that "with just a few lifestyle tweaks has enhanced their energy, helped on their weight loss journey, and improved their overall mood and mental health." We'll discuss SMALL and EASY habit shifts—such as balancing hormones, eating cleaner, moving a little more, and practicing mindfulness—that can truly change your life.
Habits shape our daily routines. Research shows that about 40% of our daily actions are habitual, which means we often operate on autopilot. Consciously changing just a few habits can positively impact our health and emotional well-being. For example, a person who replaces evening snacks with a piece of fruit may notice reduced cravings over time.
Hormones fuel the body's basic functions and significantly influence energy, mood, and weight management. Bioidentical hormone therapy (BHT) aims to balance hormones using substances that match those naturally found in the body.
Making changes can feel difficult in our busy lives. However, small and simple changes in daily habits can lead to remarkable transformations.
For example, women going through menopause frequently experience fatigue and mood swings due to dropping estrogen levels. Many report that restoring hormone balance increases energy and improves moods. According to a study by the North American Menopause Society, 75% of women using hormone therapy experienced alleviated menopausal symptoms within three months, enabling better overall quality of life.
DID YOU KNOW that men and women begin experiencing unwanted symptoms of low or imbalanced hormones like testosterone (in men and women) and estrogen production (in women) as we age? Some studies have found that men around the age of 30 can begin showing up to 10% decrease yearly as they age.
Many certified hormone specialists agree that by reintroducing testosterone (in men and women) and estrogen (in women) to the deficient body - unwanted symptoms such as low energy and fatigue, stubborn weight gain, age-related hair loss, motivation and even intimacy issues can be reversed for a happier and healthier lifestyle. Many functional doctors in our My Wellness by Nature community insist that hormone balance is a "step 1" of reaching optimal health and happiness and works hand in hand with other healthier habits mentioned in this article.
You don't need to overhaul your diet to eat cleaner completely. Begin by making small, better choices at home and while dining out. Focus on whole foods like fruits, vegetables, whole grains, and lean proteins.
Research supports that diets high in whole foods lead to better weight management. A study in Obesity found that individuals who replaced processed foods with whole foods lost an average of 7 pounds over 12 weeks. Furthermore, incorporating plant-based meals can help reduce inflammation and boost mood. A study published in the Journal of Clinical Psychiatry discovered that people who consumed a diet rich in fruits and vegetables had a 25% lower risk of depression.
Finding time to exercise may seem tough, but you can include physical activity in your daily routine without scheduling long workouts. Small changes can lead to increased energy levels and weight loss.
My Wellness by Nature viewers and followers tell us that "with just a few lifestyle tweaks has enhanced their energy, helped on their weight loss journey, and improved their overall mood and mental health."
For instance, regular dog walking can have multiple benefits: it strengthens muscles, boosts endurance, and helps relieve stress. The American Heart Association emphasizes that just 30 minutes of moderate physical activity five times a week can lead to significant cardiovascular improvements.
Here are some easy ways to move more:
Opt for stairs instead of the elevator.
Walk or bike to close locations instead of driving.
Stretch during work breaks.
These simple actions can quickly add up, enhancing energy and better moods.
Being emotionally healthy is essential for sustaining energy and motivation. Mindfulness practices such as meditation can effectively enhance mood and lower stress levels.
The benefits of meditation are well-supported. A comprehensive analysis in Psychological Bulletin found that meditation could reduce anxiety and depression symptoms, improving overall emotional well-being. Studies reveal that just 10 minutes of daily meditation can lead to noticeable mood enhancements. Practicing mindfulness, yoga, or spending time outdoors can keep your mood positive, helping you face daily challenges with confidence.
While quick fixes may be tempting, actual change comes from consistent, long-term habits. A study in The American Journal of Clinical Nutrition showed that individuals who made small dietary changes, like swapping one unhealthy snack for fruit, improved their weight and health markers over a year.
Another study from JAMA Internal Medicine found that people who started simple exercise routines were 50% more likely to maintain weight loss than those who restricted calories through dieting alone. Small habit changes tend to feel more achievable and less intimidating.
Long-term studies indicate that regular mindfulness practice correlates with reductions in stress and anxiety, leading to better emotional control and improved mental health over time.
You don’t need drastic changes to transform your life. Understanding the science behind small habit shifts can significantly impact your energy, weight, and mood. By focusing on hormone balance, cleaner eating, increased movement, and mindfulness, you lay the groundwork for lasting health improvements.
Start by choosing one or two habits to adjust. Gradually incorporate these changes, and watch the positive effects unfold over time.
Investing in these small shifts means nurturing not just your body, but also your mind and spirit. With determination and patience, you can genuinely transform your life.
Remember that every small step counts for anyone embarking on the wellness journey. The path may not always be straightforward, but with persistence, your efforts will yield enduring results.
Let this encourage you to start today, embrace the journey, and celebrate every small success along the way!
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