Health Unchained — Column by Savanna DeHay
We usually like to start the new year off on the right foot, leaving behind poor lifestyle habits in exchange for more productive, healthier ones. It can be both overwhelming and discouraging to try to change a million different things at once. However, taking small steps one at a time keeps
us cool and calm in the midst of a changing lifestyle. Here are six simple lifestyle habits that
almost anyone can adopt to get healthier in 2026.
WALK MORE
According to Dr. Josh Axe, DNM, DC, CNS, “walking is one of the very best preventative
measures for fighting off weight gain.” Brisk walking for at least 30 minutes a day may lead to
smaller waistlines and healthier BMIs (body mass index) compared with those who don’t walk.
This relaxing exercise is particularly beneficial to women and those over the age of 50.
One reason walking is so effective is that it burns calories without significantly increasing
cortisol, unlike high-intensity exercise. Walking stimulates muscles, exercises the cardiovascular system, and strengthens bones. Walking can be done anytime, anywhere. Bonus—it also produces feel-good endorphins.
GET MORE SUNLIGHT
Sunlight is more than just a daily dose of vitamin D. In fact, it triggers a number of biological
processes that are essential for thriving, such as:
- Releasing serotonin, boosting mood
- Regulating melatonin production, improving sleep
- Killing bacteria and minimizing viral loads, such as COVID-19
- Strengthening immune function
- Accelerating wound healing
In order for sunlight to be effective, the eyes need to be able to perceive it. Ditch the sunglasses
and sunscreen unless you’re especially sensitive to sunlight.
GET 7-9 HOURS OF QUALITY SLEEP
The importance of sleep cannot be understated. Most healing and recovery takes place during
sleep. According to Dr. David Jockers, DNM, DC, MS, the many benefits of sleep include:
- Boosted immune function
- Balanced hormones
- Healthy metabolism and weight management
- Better muscle recovery
- More energy and focus
- Lower stress
- Improved cognitive performance
- Chronic disease prevention
- Overall increased quality of life
Unfortunately, sometimes getting to sleep can be difficult. However, there are a number of habits that can help. One, for instance, is keeping the temperature between 63 and 68 degrees F.
throughout the night. It’s warm enough to stay cozy, but cool enough to prevent waking up in a
puddle of sweat. Another tip is to avoid eating or drinking anything other than water at least
three hours before going to bed. Digestion and metabolism slow during sleep. Eating too close to bed time can lead to digestive issues and weight gain. Lastly, avoid looking at blue light (phone, computer, tablet, and TV screen, LED lights). This disrupts the circadian rhythm, hindering melatonin production.
EAT AN ANIMAL-BASED DIET
Unless affected by the notorious Alpha-gal syndrome (AGS), just about everyone can benefit
from an animal-based diet. An animal-based diet means mostly consuming animal foods, such as meat, eggs, dairy, and organs. These generally provide superior nutrition to plant foods (yes,
even kale).
Animal-based foods are more nutrient-dense than plant foods. While some plants may be high in certain vitamins and minerals, animal-foods tend to provide sufficient amounts of most, if not all, essential vitamins and minerals. Animal foods have superior bioavailable nutrient profiles
(especially in protein) and easy digestibility without the antinutrients. A meat-focused diet
provides the bioavailable protein and fat needed to thrive without the tummy aches.
In fact, many people experience chronic issues like irritable bowel syndrome (IBS),
gastrointestinal distress, hormonal imbalance, and fatigue when consuming copious amounts of
plants. Read more at Heart&Soil if more persuasion is needed. A doctor’s experience with the
carnivore diet is HERE.
A diet of mostly meat, eggs, organs, and digestible dairy provides all essential vitamins, minerals, and nutrients. It also eliminates triggers of chronic issues, which can stem from plant
toxins and excess carbs.
PLAN AHEAD & MEAL PREP
Life happens. We get busy with late nights, and chaotic days. Cooking and thinking about what
to eat doesn’t need to be another source of stress. That’s why meal planning and prepping are so
helpful! Setting aside a little time on the weekend to prepare for the week is instrumental to
meeting health goals (hello late pizza dinner). Here are some tips for meal prepping made easy:
- Identify who the meals are for (yourself, spouse, young children).
- Base the meals off of health goals and diet lifestyle.
- Use healthy, easy, and simple recipes that can be enjoyed multiple times throughout the
week. - Invest in reusable containers and silverware for maximum sustainability, organization,
and money saving. - Set aside a chunk of time for meal prepping so time can be saved in the future.
To craft a meal prep, choose at least one meat-based protein source. The goal should be for no Less than 30g of protein per meal. Add flavor and texture using healthy fats and, if desired, non-starchy fruits and vegetables. Simple. Nourishing. Delicious.
INVEST IN RELATIONSHIP WITH JESUS CHRIST
Physical health is important, but spiritual health is even more important because it’s eternal.
[F]or while bodily training is of some value, godlinessis of value in every way, as it holds promise for the present life and also for the life to come. The saying is trustworthy and deserving of full acceptance. For to this end we toil and strive, because we have our hope set on the living God, who is the Savior of all people, especially of those who believe.
I Timothy 4:8-10
This year, trust in God, love Christ, and allow the Holy Spirit to lead you. God promises this: His plans will come to fruition for those who love Him.
