How to Get Out of a Rut


Do you feel stuck or in a rut? Or do you feel generally unwell? As we bring 2020 to a close, thoughts to get healthy are on the hearts and minds of many. Don't wait until the New Year to make a change. Start now with this list of 10 things you can do right now to improve your health.


Drink more water.

Being dehydrated can impact mental clarity, metabolism, and energy levels. Keep a water bottle near you as a reminder to drink often.


Eat more greens.

Choose from spinach, kale, arugula, Swiss chard, mustard greens, Bok choy, and more. Your life will change when you add these to your diet regularly. Improve your skin, mood, and digestion.


Practice mindful eating.

At your next meal, ditch the cell phone, laptop, television, and tablet. Eliminating distractions has been shown to reduce overeating, promote weight loss, and reduce anxiety.


Schedule workouts.

Exercise improves more than your physical health and appearance. One of the most immediate benefits of exercise is a boost in mood. Just a twenty-minute walk can elevate your mood, and intensity doesn't matter.


Practice gratitude.

When you're grateful, it forces you to shift your focus from bad to good. A gratitude practice can change your life. Grab paper and pen, and start writing, "I am grateful for..." Continue this for several days in a row, and negative emotions will dissipate.


Go to bed earlier.

Do you find yourself cranky, snappy, short-tempered? Getting more sleep can help you get along better with people, think more clearly, and reduce stress.


Increase your fiber intake.

One of the most common causes of constipation is a diet low in fiber and high in fat. Increase your daily fiber intake gradually with fruits, vegetables, and legumes to support weight loss, reduce cholesterol, and improve digestion.


Smile.

It doesn't cost a thing, and you can get started right now. Studies show that smiling and positive emotions help you to live longer.


Drink a smoothie.

Smoothies are the best way to quickly fill your daily fruit and vegetable requirements for a healthy diet. And they are simple to make. Portion out your favorite fruits and vegetables, dump them into a blender with a liquid, blend, and enjoy.


Go outside.

Right now, during this pandemic, there's never been a better prescription than nature. With all of the social distancing, shelter-in, and shut-down of favorite activities, going outdoors can improve your health by reducing stress, lowering blood pressure, and improving focus.


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Certified Personal Trainer, Group Instructor, and Nutritionist in the Kansas City Metropolitan Area