5 Surefire Ways to Reset Your Health

‘Tis the season for focusing on improving your energy, sleep, and nutrition. Below are five ways I empower Elevated Nutrition members to reset their health and get back on track.

 Eat simple

Whole food-focused meals like smoothies, stir-fries, salads, kabobs, or sheet pan recipes are the recipe for success. Whole food options nourish your body as they are rich sources of antioxidants, fiber, and nutrients. These foods facilitate your detoxification process, support good digestion, mood, and energy levels.

Enjoy more:

• Fresh, frozen, or dried (no-sugar-added) seasonal fruit
• Vegetables raw or lightly cooked
• Whole grains
• Nuts, seeds, avocados, olive oil
• Beans, lentils, eggs, and seafood

 Greens

Enjoy more leafy greens, microgreens or sprouts, fresh herbs and green apples. These boost your diet with anti-aging nutrients like vitamins A, C and K. They can reduce blood pressure, support bone health, and help regulate blood sugar. 

 Sleep

As an adult, you need seven to eight hours of sleep to function optimally. Rest plays an important role in hormone regulation, digestion, appetite, and energy levels. 

Sleep regulates neurotransmitters ghrelin and leptin, which are responsible for feeling hungry and full, respectively. One study found that those who got four hours of sleep had an increase in ghrelin and decrease in leptin compared to those with 10 hours.

Sleep deprivation can also manipulate your taste preferences. Those deprived of good sleep tend to choose foods higher in calories and carbohydrates. 

 Hydrate

A good rule is to drink half your body weight in ounces per day (i.e. 75 oz for a 150-lb person). Check your urine color for your hydration status; aim for clear to pale yellow.

Proper hydration is essential for supporting digestion, detoxification, and elimination. Start your day off with a large glass of purified water for best results.

 Sweat

Many toxins stored in your body are held in your adipose tissue. Most detoxing occurs in your liver and kidneys naturally. When they are overwhelmed, your body turns to its pores to sweat it out. 

Exercising to break a sweat will reduce excess fat, as well as release some toxins that have accumulated in your body. Toxins like arsenic, cadmium, lead and mercury can be found in your sweat.

Daily sweating from exercise and saunas helps normalize levels found in sweat deposits and reduce the amounts stored in your body. Be sure to rinse off with soap and water after exercising. Staying in your sweaty clothes may increase your risk of reabsorbing the toxins.

In summary, to reset your health, don’t over complicate it. Keep your approach simple and strategic with my five ways to reset your health and you’ll be feeling your best again in no time.

Get Healthy

Want a structured way to improve your wellbeing this spring? Check out Eleanor’s dietitian-led, small-group coaching program for women to help reprioritize self care and learn.

Connect

For more information or private consulting to help you stay on track with your health goals, visit ElevatedNutritionandWellness.com.

Performance Dietitian Eleanor Baker MS, RDN, LDN formed Elevated Nutrition and Wellness so she could provide exceptional performance enhancement and preventative healthcare in a holistic manner, all with the understanding that exceptional healthcare is a progressive process and not a quick fix. She expanded her wellness reach in 2016 via telehealth and has worked with clients such as The PGA Tour, Jacksonville Jaguars, Florida Institute of Technology athletics department and many more.