If the recent pandemic has taught us anything it’s that our health care system can’t survive the consequences of ignoring prevention.

Its cold and flu season, its November and we’ve all been stressed to the eyeballs.

Here are some easy things that YOU have control over that will make a huge difference in your ability to resist getting sick or succumbing to these hard times.

Are you getting enough rest?

Sleep is so underrated and most people are sleep deprived. Our body uses the time we sleep to heal, detoxify and regenerate. Prioritizing sleep is essential.

Set yourself up for a great night’s rest:

  • Turn off devices and screens at least one or two hours before bed. The blue light from screens simulates the release of cortisol by the body. Cortisol is our wake up hormone.
  • Try a relaxing and detoxifying Epsom salt bath before bed. Soaking in a tub with one or two cups of Epsom salts for at least 45 minutes is a great way to relax. Epsom salts provide essential magnesium that is a naturally calming mineral.
  • Cool your bedroom down, crack a window or block heat registers. Sleeping in a cool environment is most conducive to a good night’s sleep.
  • Block light; close blinds or use a face mask if necessary.
  • Are you a light sleeper? Sound proof your room or use ear plugs to ensure you won’t get disturbed.
  • Listen to your body’s signals. When you feel extra tired, grab a nap whenever you can, make sure to get to bed earlier or use weekends to catch up.

We’re so obsessed with being productive that we tend to push through important messages our bodies are attempting to send us.

Are you stressed?

Of course you are, most people minimize stress. We’ll never be able to eliminate stress completely and a little stress is good and keeps us moving forward. But putting things in perspective can help:

God, (Universe, Source Energy, Goddess, Higher Power, Inner Ding…) grant me the serenity to accept the things I cannot change, the courage to change the things I can and the wisdom to know the difference.

What soothes you?

Is it light exercise such as walking, striking a few yoga poses, getting out in nature, reading an inspirational book, being creative, meditation, prayer…? Do it.

Prioritize it the same way you prioritize paying your bills, maintaining your car or checking in with a loved one. Set an alarm on your phone to do that thing that feels good to you every day.

How’s your diet?

Folks associate healthy eating with cutting out everything they enjoy. Not true. I think enjoying your food is as essential as the quality of what you eat. Just be moderate and get crafty at making the healthy stuff delicious.

Rather than cutting things out focus on adding good things in:

  • Perhaps you’re in the habit of skipping breakfast? Try getting in a morning smoothie. Here are some tips on how to build your own therapeutic smoothie. Even doing this a couple of times a week is better than never. Pay attention to how you feel when you do manage to get it in.
  • Vegetables are your multivitamins. Make a delicious soup and freeze some for later or try roasting vegetables.  I’ve converted many Brussels sprout haters to lovers by cooking them this way.
  • Leafy greens like spinach, kale, parsley are widely available and powerful.  Wash them immediately and have them prepped and ready. Chop them up fine and add them in everywhere. They don’t affect the flavour but the nutrient payoff is huge.
  • Try to get a little probiotic or naturally fermented foods in daily. Examples of fermented foods are yogurt, kefir or naturally fermented vegetables like sauerkraut.
  • Sprouts are packed with enzymes that are powerful for the immune system. Add sprouts to salads, onto hot soups, into sandwiches or toss into a stir fry at the very end.
  • Slowing down, giving thanks and thoroughly chewing your food is powerful for digestion and overall health. Sound too simple? Trust me, I’ve seen clients overcome serious digestive issues simply by bringing a little more mindfulness to mealtimes.

According to new research on epigenetics, about 95 percent of all illnesses are related to diet and lifestyle choices, chronic stress and toxic factors in the environment.

You have a lot more power over your health and the quality of your golden years than you thought. Small changes add up and do make a difference. What will you do for yourself this November?