For some of us, getting back in shape may sound overwhelming, but it does not have to be.
Here are some simple adjustments that, if worked into your life slowly over time, will be sure to transform it for the better.
Turn off your devices no later than 10 pm, so you can have a good night sleep (the type of light used for computer screens and smartphones interferes with our circadian rhythms, and terrible news don't help either)
bonus: if you must use your device, download f.lux which adjusts the light on your screen according to the natural rhythms.Find a way to drink clean water, and lots of it.
Practice dry brushing, which is great for opening up skin pores as channels of elimination, stimulates blood and lymph flow which in turn helps internal organs to do a better job.
Substitute regular sugar with molasses - hard or liquid. That way you still get important minerals and don't spike your insulin quite as dramatically as when you use conventional sweeteners.
Eat only organic meat, and eat less of it.
The quality of organic and "regular"(supermarket) meat is not comparable, and so is nutritional value.
The price of organic is higher, but you will definitely feel better and more satisfied if you opt for it.Eat only fresh-water fish. The pollution in the oceans have reached a critical point. Ignore it at your own peril.
Eat enough of greens like spinach and kale (watercress is even better, but less widely available) and other plant sources of magnesium and potassium (among other important minerals) which balance the high amount of sodium that is typical for an average person in our culture.
Be sure to get some sunlight (sans sunscreen.) It is necessary for your body's natural production of vitamin D. They say that about 15 min thrice a week is enough. That is essential for proper adsorption of calcium, and also for healthy functioning of thyroid and endocrine system in general.
Consume good quality organic oils and eliminate the bad ones like commercially grown canola, corn, soy and generic "vegetable" oil, which normally just signifies a mix.
Breath with your lower belly, moving blood and aiding digestion and give your body a signal to relax and regenerate (as opposed to be in a fight-or-flight mode, as the upper-chest breathing does.)
Use fresh, good quality spices which stimulate metabolism and aid digestion, as well as fight parasites and infections and boost immune function. Turmeric, ginger and garlic are the great staples to start with.
Use seeds in your diet, to get rare and important forms of plant-based fats and also get benefits similar to spices.
My own personal favorite are basil seeds that have done more for my health than conventional treatments ever did.Use sea salt in place of regular table salt so that you can get enough iodine and other important trace minerals (be careful with this one if you have Hashimotos-type thyroid disease, in which case do more reasearch.)
Avoid "enriched" products that have artificial ingredients that are hard to metabolize and are believed to actually do more harm than good.
Spend more time outdoors, preferably moving. Join a yoga or tai chi class in your local park, or just go for a brisk walk, play frisbee with your kids etc. The goal is get your body moving, muscles stretching, your blood flowing and your hear pumping at a healthy rate. That gives your brain a new "shot" of healthy hormones that signal wellbeing and happiness and stimulate your whole body to keep working at a healthy pace long after your activity is done.