UNLOCK YOUR POTENTIAL
Prioritize foundational habits that matter more than you’d think. Create your owner’s manual —all to live better + age better.
The Deep Health Guide: Unlocking Your Potential
Written By: Lori Tindall
Health is dynamic, multifaceted, and on a sliding continuum—it’s not fixed.
I’m not here to sell the allure of an Instagram lifestyle; but here embracing life in all its complexity and striving for a balanced, fulfilling existence. Whether you're starting this journey or already on the path, thinking about well-being from a broader point of view provides the tools and insights to help you navigate your way towards a healthier, more integrated self.
I left my corporate job in startup tech on the quest for better health in 1993. With a young son, my stress was on high, and did not have foundational health habits. Of all things, Ironman triathlon taught me the most about patience and the ability to look at the big picture while doing the basic daily tasks. Achieving our health and fitness goals requires foundational health habits—most days—over time.
Here I will delve into the concept of well-being+ and provide you with practical strategies to unlock your potential. At Energy For Living, we are committed to helping women+ aged 40 and up, achieve optimal health and vitality by addressing all aspects of their life. This is the biopsychosocial model that recognizes the interconnectedness of biological, psychological, and social factors in determining health and wellness. We will explore the key elements of deep health, including nutrition, physical activity, stress management, self-care, and other ways our coaching services can support your journey. Let’s embark on a transformative and empowering path towards a healthier and more fulfilling life.
Deep health goes beyond the superficial diet culture and encompasses a holistic approach to nurturing you as a whole person. It involves acknowledging the interconnectedness of various factors that contribute to your overall health. By focusing on deep health, you are committing to cultivating a balanced lifestyle that supports your physical, mental, existential, and emotional well-being.
“We consider the multi-dimensional thriving of a whole person in their whole life.”
The six dimensions of deep health includes:
Emotional, environmental, physical, relational, existential, and mental. These areas of health are intertwined and influence each other. Every dimension of health influences our our habits.
NUTRITION: FUELING BETTER TO FEEL BETTER
Proper nutrition forms the foundation of deep health. As women and femmes aged 40+, it is crucial to pay attention to your specific nutritional needs. By nourishing your body with whole, nutrient-dense foods, you provide it with the essential building blocks for optimal function. You, like many people, might be confused about what a “good” diet looks like. It’s rich in vegetables, fruits, lean proteins, whole grains, and healthy fats that promote vitality, boosts your immune system, and reduces the risk of chronic diseases. But you’ve likely heard that before, how is this different? We place our focus on elements of the diet that provides the biggest levers for change.
To optimize your nutrition, consider the following:
Embrace a variety of colorful fruits and vegetables to ensure a diverse intake of vitamins, minerals, and antioxidants. Include leafy greens, berries, cruciferous vegetables, and other vibrant produce in your meals.
Instead of omitting highly palatable foods initially, strategically add foods like lean protein, non-starchy vegetables.
Practice mindful eating by slowing down, savoring each bite, and paying attention to hunger and fullness cues. This practice fosters a deeper connection with your body's nutritional needs and can help prevent overeating or emotional eating.
Stay hydrated by drinking an adequate amount of water throughout the day. Water plays a crucial role in numerous bodily functions, including digestion, nutrient absorption, and temperature regulation. Aim to drink at least 8 cups (64 ounces) of water daily, but you may need more or less due your individual needs as well as electrolytes.
MOVEMENT
Regular physical activity is vital for deep health, especially for women and femmes experiencing perimenopause and/or menopause. It promotes cardiovascular fitness, strengthens muscles, helps with bone density, enhances mental clarity, and reduces the risk of age-related health issues. Finding activities that you enjoy and that cater to your specific needs is key to maintaining a consistent exercise routine.
Consider incorporating the following elements into your physical activity routine:
Cardiovascular Exercise: Engage in activities that elevate your heart rate, such as brisk walking, cycling, swimming, or dancing, for at least 150 minutes per week. This can be done in shorter bouts of activity throughout the day, such as three 10-minute walks.
Adding resistance exercises in your routine to build and maintain lean muscle mass. This can be done using free weights, resistance bands, or bodyweight exercises. Aim for two to three sessions per week, targeting all major muscle groups.
Flexibility and Balance: Incorporate stretching exercises, yoga, or tai chi to improve flexibility, joint mobility, and balance. These practices help maintain range of motion, prevent injuries, and promote relaxation.
STRESS MANAGEMENT
Effective stress management techniques are essential for deep health. Chronic stress can impact your physical and mental well-being. By reducing stress levels, you promote mental clarity, emotional balance, and improved overall health. Head off stressful situations where possible by better scheduling, boundary setting, saying no, and asking for help.
Try implementing the following strategies to manage stress:
Mindfulness and Meditation: Practice mindfulness and meditation to cultivate a sense of calm and reduce stress. Set aside a few minutes each day to focus on your breath, observe your thoughts without judgment, and bring awareness to the present moment.
Breathing Exercises: Slow deep breathing exercises, such as diaphragmatic breathing or alternate nostril breathing, can activate the body's relaxation response. These techniques help reduce stress and promote a sense of relaxation and well-being.
Self-Care Rituals: Engage in self-care activities that nourish your mind, body, and soul. This can include taking relaxing baths, practicing journaling, engaging in hobbies, spending time in nature, or seeking support from loved ones.
Self-care plays a crucial role in deep health. It involves prioritizing your well-being and making choices that honor your physical, emotional, and mental needs. By engaging in regular self-care practices, you enhance your overall resilience, happiness, and fulfillment.
Consider the following self-care activities:
Quality Sleep: Prioritize restful sleep by establishing a consistent sleep routine and creating a sleep-friendly environment. Aim for seven to nine hours of quality sleep each night. Create a bedtime ritual that promotes relaxation, such as reading a book, drinking herbal tea, taking a warm bath, or practicing gentle stretching. Morning practices and mindful light exposure can also help to improve night time rest.
Social Connection: Cultivate meaningful relationships and nurture your social connections. Engaging with others provides emotional support, reduces feelings of isolation, and enhances overall well-being. Seek opportunities to connect with like-minded individuals, join community groups, or participate in social activities that align with your interests.
Mind-Body Practices: Explore mind-body practices such as yoga, meditation, or tai chi. These activities promote harmony between your physical and mental states, fostering a sense of inner peace and well-being. Find classes or online resources that cater to your specific needs and allow you to deepen your mind-body connection.
EXISTENTIAL MEANING: FINDING PURPOSE AND FULLFILLMENT
In addition to the physical and mental aspects of deep health, finding existential meaning is crucial for a truly fulfilling life. Cultivating existential meaning can provide a profound sense of fulfillment and contribute to overall well-being.
Consider the following strategies to explore existential meaning:
Reflect on Values and Beliefs: Take time to reflect on your core values and beliefs. What matters most to you? What principles guide your actions? Identifying and aligning your life with these values can bring a sense of purpose and authenticity.
Discover Your Passions: Explore activities, hobbies, or interests that ignite a sense of joy and passion within you. Whether it's art, music, writing, volunteering, or any other pursuit, engaging in activities that resonate with your true self can bring a deeper sense of meaning.
Contribute to Others: Find ways to make a positive impact on the lives of others. This can be through volunteering, mentoring, supporting a cause you care about, or simply being there for your loved ones. The act of giving back and connecting with others can provide a profound sense of purpose.
Embrace Personal Growth: Continuously seek personal growth and self-improvement. This can involve learning new skills, challenging yourself, setting meaningful goals, or pursuing lifelong education. The journey of self-discovery and growth contributes to a sense of purpose and fulfillment.
If you're looking for additional guidance and support on your deep health journey, we invite you to consider joining our coaching program. With over 30 years of experience coaching, I specialize in empowering women and femmes aged 40 and older to achieve their health, fitness, and wellness goals. Through personalized guidance, I can help you develop sustainable habits, overcome obstacles, and unlock your full potential. By working together, we can tailor a program specifically for you, addressing your unique needs and aspirations.
Deep health is a lifelong journey that empowers you to having the energy for the life you want. While it may seem simple on the surface, it isn’t necessarily easy. By incorporating the principles of nutrition, physical activity, stress management, self-care, and our coaching services, you can unlock your full potential and achieve optimal well-being. I’m dedicated to supporting you every step of the way, providing personalized guidance and empowering you to make sustainable lifestyle changes. Embrace the power of deep health and embark on a path towards a vibrant, fulfilling, and healthy life.
Biopsychosocial Model of Health and Its Importance in Wellness Coaching
The biopsychosocial model recognizes the interconnectedness of biological, psychological, and social factors in determining health and wellness. Biological components encompass genetics and physical health influenced by the environment and lifestyle choices. Psychological elements delve into mental health and stress management techniques, while social factors consider the impact of relationships and socioeconomic status.
In wellness coaching, the biopsychosocial model is indispensable as it ensures a comprehensive understanding of an individual's health. It guides coaches to address not just the physical aspects, but also the mental and social influences on one's health. By incorporating this model, we can provide personalized strategies for better health outcomes, promote mind-body connection, and ultimately lead our clients towards a more balanced, healthier lifestyle.
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Disclaimer: This article is for informational purposes only and should not replace professional medical advice. Always consult with a qualified healthcare provider before making any significant changes to your lifestyle or healthcare regimen.
