While many of us may make New Year’s Resolutions, most people find it hard to follow them for any length of time.
One reason may be other distractions that are going on at that time of year such as post holiday parties and winter sports.
A better time is any time of year when you feel ready and motivated to make some changes!
But where do you begin?
While you may know exactly what areas of your health and lifestyle practices may need some revision, it can also help to take some time to assess your health and lifestyle choices.
I thought this would be a good time to talk about these choices in general terms, and give each of you a chance to consider where you are in each of the different aspects.
And not from the point of view of judging ourselves, but to decide where we might want to put more of our energy, as we continue to focus on health and longevity.
As I’ve discussed before, I’ve identified Six Foundations of Brain Health and Longevity:
- Awareness, Identity and Habits
- Manage your Stress through Meditation, Mindfulness and Self-Care
- Just Eat Real Food
- Sleep & Restore
- Detox your Environment
- Take Your Brain & Body to the Gym
I’ve written about each of these in previous blogs, and will give you some of main points plus suggested Action Steps below.
Studies show that people age faster, with unhealthier minds and bodies, when they are subject to any of the following:
- Deficiencies in the required nutrients that are the building blocks (protein, fat, carbohydrates, plus micronutrients) of all the tissues in the body: cells, organs, chemical messengers (hormones, neurotransmitters), and other processes that carry out the roles of the various organs and the body as a whole, that keep us alive!
- Too many toxins, harmful substances (found in processed food, food additives, environmental toxins, EMFs, etc.) and they are seemingly everywhere these days.
- A sedentary lifestyle – as the body’s systems are not doing what they were designed to do, which is to be active (moving, lifting, etc.) for long hours, every day.
- Chronic sleep deprivation
- Loneliness and isolation
- Overload of Stress – caused by all of the above plus the emotional stress of 21st century life — even more so in the past few years.
Of course it would be too much to change everything all at once! Studies in Habit Formation recommend starting small, and making it so easy that you won’t want to skip it! Pick something new but manageable.
Here are just a few thoughts on each of the 6 principles, and as you read these over take some time for each of them, and just sit and assess where you are. You can use a scale of 1 to 5 where five is great, and 1 is “needs work,” or just leave yourself with a sense of which one or two you might like to prioritize.
And once you have your focus for the next little while, take a look at the recommended action steps, and choose which ones to put into place.
It turns out that following just one of these Health Principles to start with will help you learn how to defy your age, tap into great energy, improve your memory, get better sleep and create an active lifestyle!
1. Awareness, Identity and Habits
Lasting change begins with awareness — the ability to notice your thoughts, emotions, and patterns without judgment. When you understand your “habit loops” and begin to observe your automatic responses, you create space for new choices.
Your identity also shapes every action you take. When you begin to see yourself as someone who cares for their brain and body, healthier habits become more natural. Small, consistent actions aligned with the person you want to be reinforce new neural pathways and strengthen your confidence.
Your daily routine is the structure that holds all your healthy habits. Ayurvedic wisdom teaches that living in alignment with natural rhythms — light, digestion, rest, and energy cycles — supports every system in the body.
Regular mealtimes, morning practices, mindful transitions, time in nature, movement, and bedtime rituals all help stabilize hormones, calm the nervous system, improve digestion, and reduce inflammation. Rhythm brings order to the mind, steadiness to the emotions, and clarity to your day.
Action Steps:
- Repeat your new identity-based statement each morning to guide you throughout the day; something such as: “I am someone who supports my brain every day.”
- Notice one habit loop this week (cue → feeling → behaviour → result).
- Eat meals at regular times and avoid late-night eating.
- Establish an evening routine that helps your nervous system unwind.
2. Manage your Stress through Mindfulness, Meditation and Self-Care
Your stress response was built for survival — not for the chronic pressures of modern life. When stress hormones remain elevated, they interfere with sleep, mood, digestion, immunity, and memory.
Mindfulness, meditation, nervous-system awareness, breathwork, and restorative practices help you shift from “fight-or-flight” back into calm parasympathetic balance. Movement, creativity, community, and simple self-care rituals also play a vital role in supporting emotional resilience.
What are some powerful Stress Reduction Habits?
- Meditation is a powerful tool that will help you reduce stress, sleep better, refocus your mind and change your habits!
- Self Care – take time for yourself! That could be a quiet moment to relax, treat yourself or pursue your own interests.
Action Steps:
- Develop a Daily Meditation practice: If you are used to meditation and make it a regular habit, keep that up. If this is new, make a commitment to sit in meditation every day this week for 5 minutes.
- Book a Self-Care treat of your choice: Treat yourself to a massage; book a mani-pedi; take a cleansing bath; gift yourself some downtime; take a restorative yoga class!
3. Just Eat Real Food!
Eat whole, high quality (ideally organic), fresh, local and nutrient-dense Real Food that will increase your energy, sharpen your memory, improve your sleep, and have you feeling younger. Eat fat, fibre and protein at every meal and snack, as this will balance blood sugar and help reduce cravings. Let a rainbow of vegetables and other plants be the main attraction on your plate, with everything else taking the role of “condiments.”
Minimize or avoid “pseudo” foods (such as processed grains, pasteurized dairy, refined sugar, oils, alcohol, etc.), which can drain your energy, unbalance various body systems and stagnate your digestion.
What you drink counts too—try to avoid calorie and sugar-laden drinks. Choose water and other calorie-free beverages instead! And know that too much alcohol can lead to depression, confusion, disrupted sleep and memory loss.
Action Steps:
- Plan and prepare a day of “from scratch” meals made only from nutrient-dense whole foods and see how you feel.
- Track some habits like # of Veggies or Water Intake for Awareness (not judgment!) so you know your starting point.
4. Sleep and Restore
Deep, uninterrupted sleep is when the brain repairs itself, clears waste, balances hormones, and consolidates memories. Too little sleep increases cortisol, weakens immunity, and accelerates aging.
Good sleep hygiene sets the stage: a dark, cool, quiet room; a calming wind-down routine; no heavy meals, alcohol, caffeine, or stimulation in the hours before bed.
Action Steps:
- Take time to “wind down” before bedtime – don’t eat or exercise too close, avoid alcohol and caffeine (which decreases melatonin) for at least 3 hours before bed, avoid anything disturbing or exciting on TV (most shows!); get your TV out of the bedroom!
- For the next week, set your bedtime to 1/2 hour earlier than you are used to and make it consistent!
- Create a nighttime ritual that signals “rest mode” to your brain. (Hint – shut down your screens earlier!)
5. Detox your Environment
Not only should your food choices be as free of toxins as possible (think organic, hormone and antibiotic-free) but it’s also important to think about the rest of your environment:
- Drink filtered water. Filtering will remove chlorine, fluoride and other contaminants that are not healthy for your body.
- Personal Care Products, everything from body wash, to toothpaste and makeup. Choose natural products and avoid toxic chemicals such as fluoride, triclosan, sodium lauryl sulfate, parabens, carrageenan and propylene glycol. What you put on your skin will be absorbed into your body!
- Household Cleaning Products. Clean with water and lemon or apple cider vinegar instead!
Action Steps:
- Read labels on all products you purchase, not just foods! Avoid any toxins. Purchase and store your food and beverages in glass containers rather than plastic.
- Check out this article on Toxic Household Cleaning Products for many additional ways to clean up your environment.
6. Take Your Brain & Body to the Gym
Movement increases circulation, delivers oxygen and nutrients to the brain, supports detoxification, and reduces inflammation. Regular activity strengthens muscles, bones, and joints; improves balance and mobility; enhances mood; and stimulates growth factors that protect the brain.
Variety is key: walking, strength training, mobility work, yoga, Pilates, dance, hiking, or sports and social activities such as hiking, golf, skiing, snowshoeing, etc. Even small bursts of movement throughout the day have powerful benefits. (see a previous blog here “Why We Should All Be Lifting Weights!”)
Start where you are right now:
- As you go about your day, try to move every hour—recent research now suggests we should take at least 250 steps every hour all day. Try and sit as little as possible (other than for meditation)!
- Schedule exercise into your day and Just Do It! Studies show that for many people, planning to exercise in the morning before the rest of the day interferes, is easier to stick with than something later in the day.
- In addition, several times each week get some additional exercise of your choice. Make these activities fun, join in with friends to add social connection—you are more likely to stick with your commitment!
Action Steps:
- If you are used to exercise and make it a regular habit, keep that up!
- If you’ve been “off” exercise for awhile, make a commitment to incorporate walking every day. Start with 20 minutes–this could be a loop around your neighbourhood or park, or 10 minutes out and 10 minutes back. Offer to take your neighbour’s dog for a walk!
- Invite some friends and family to join you in a day of fun, active sports or games (safely, of course)
The bottom line? Just because our family, friends and doctors try to normalize health declines as we age, doesn’t mean we should give up and give in.
You can turn back the clock by adopting healthy nutrition and lifestyle habits that will reduce stress and reduce the toxic load of our 21st Century world.
Take one step at a time, one day at a time, and begin to notice the difference healthy habits can make!
Find Your Focus
How? Find a quiet space and sit in a comfortable position. Take a moment, close your eyes, take some deep breaths, and get in touch with your body. Then ask yourself how happy and healthy you feel in each of the areas – and see how your body responds. Check in with your gut, your heart, your body. Not so much your mind as it tends to tell us what it thinks we want to hear!
How do you score? Give yourself a number between 1 and 5, where 5 is “Great!” and 1 is “Unhealthy/needs immediate focus!” (click HERE to download a printable PDF)
Based on this assessment, decide where to focus first and which ACTION STEPS (see above suggestions) you will take TODAY!