A healthy parent is a better parent.
Lately, I’ve been refreshing my understanding about the brain and how to keep it healthy It is a truly fascinating organ. We sometimes forget that just like any other organ in our body, it needs to be cared for and nurtured. When we care for it like we should, we function better as individuals and especially as parents. The path to good health all starts with little habits. Our daily habits really do make a difference. Sometimes, it’s the obvious and simple practices that lead us to real change. So if you are interested in getting your brain on track and getting healthier, here are some evidenced based micro-habits for healthy parents that you can implement TODAY.
Micro Habit #1- Get Moving
Just 5 minutes of walking outside sends me into euphoria. I love the feeling of just simple forward movements and the sound of my boots crunching on fallen leaves, This simple tweak is on my regular regimen as a way to ease anxiety and stress. Exercise is one of the most well-researched habits that significantly impact multiple aspects of health. What it does to the brain is phenomenal. 30 to 45 minutes of aerobic exercises can increase your mood and produce a storehouse of happy chemicals in your brain.
Public health experts agree that exercise should include a combination of aerobic exercise and strength training. However, the best type of exercise is something you can easily do consistently. For me, that’s walking or stretching. One study suggests even 10 minutes at a time of aerobic exercise throughout the day can make a measurable difference in mood. Whatever exercise you decide to do, your brain will thank you for it.
Micro Habit- Do one small exercise act a day. Do 1 push up a day. One jumping jack, or a 2 minute walk. As silly as this sounds, just do it! The easy reps will build confidence and will give you a desire for more. You’re building consistency and that’s better than nothing at all. Eventually, it can turn into more reps.
Micro Habit #2- Eat Your Colors
You are are what you eat. Literally, your body is made up of the substances that you put in your body. If you eat too much junk food, the fats and oils will clog your arteries and restrict blood flow to your brain which can impact your mood. Similarly, if you consume foods that make up the color of the rainbow (this does not include red dye #40), then your body will extract all of the powerful micro-nutrients in the fruits and veggies you eat.
According to one study, eating more fruits and veggies is correlated to being more happy. Certain foods such as those high in omega 3’s, aid in the proper communication between your neurons. This smooth flow gives your brain what it needs to function well. Most people are deficient in Omega 3’s and Vitamin D, so consuming foods with these nutrients will improve your brain and overall health.
Micro-Habit: Increase your fruit and veggie intake little by little. Eat an apple a day, try nibbling on baby carrots or English cucumber spears, with a dipping sauce. Also consider a high quality multi-vitamin along with foods with Omega 3’s (Flax seed, walnuts, chia seed)
Micro Habit #3- Build Your Social Support
Social support is essential. I’m not talking about the social-media type social support. I’m talking about the real life in-person support that you feel from the people in your life. Online support has benefits as well, but the positive feelings of being in person with a friend surpasses the digital world. Social Scientists define social support as “as the degree of perceived satisfaction with social relationships.” (Cohen & Willis, 1985). So social support is based on how satisfied you are with relationships in your life. Do you feel you have support? Are there people you can lean on in times of need?Are you a source of support to others?
Our brains crave connection. According to the longest research study on happiness, the single most important factor that impacts your happiness is the quality of the relationships with the people in your life. We don’t have to blindly trust this research study. We can look at our own lives and think of the beautiful moments of doing life together with other people we love and care about. Our brains thrive on community. A happy brain is result of a balanced and happy social life. Quality over quantity is better, you need only one or two good friends to feel the impact of what it means to have a healthy relationship.
Micro-Habit: Call or text a friend. Set up a date to have lunch, talk on the phone, and check in with someone you’ve been meaning to connect with. Just do one thing towards building your social support and nurturing relationships.
Micro Habit #4- Discipline Your Mind
One habit, I got from the book Change your Brain Every Day, by Dr. Daniel Amen, is the idea of waking up each morning and saying aloud “Today is going to be a great day.” He then suggests ending the day by asking yourself “What went well today?” These two questions discipline your mind to intentionally look at what is good. In a study where people did this, they saw improvements in their mood. The field of positive psychology explores this idea of focusing on the power of intentional optimism. Other books such as Rapt, and Learned Optimism, explores the positive effects of how we direct our attention can impact our well-being.
When we focus our attention on what’s good, it doesn’t mean you ignore hurtful situations. Instead, it means to make a deliberate choice to look at things differently. Directing your thoughts in the right channel is a habit we can all benefit from. A morning devotional habit is an excellent way to discipline your mind into a positive mindset because it helps to focus on what is good. Gratitude, praise are also practical ways to discipline your mind.
Micro-Habit: Approach each day with anticipation and tell yourself “Today is going to be a great day” Imagine all that you look forward to doing. End the day thinking about “What went well” This will direct your mind to all of the wonderful things that are in your view. The more you take note, the more good things you’ll see.
Micro Habit #5 Take Joy in Nature
While watching the opening scene of the Sound of Music, my kids saw Maria Von Trapp, played by Julie Andrews twirling in the field and said this:
“Mom, that’s you when you’re outside.”
I honestly could not disagree with them. When I’m outside everything comes alive and I feel so invigorated. I see dew sparkling in the morning sun, I hear different species of birds singing, I smell damp earth, and the list goes on. Being in nature stimulates my senses and is such an incredible source of joy for me. According to research, I’m not alone in experiencing nature’s benefits. Spending time in nature has shown to reduce anxiety, positively impact mood, and increase work productivity. The research supports nature’s benefits and I personally experience this regularly. It’s important to note that anything that is awe-inspiring, breath-taking, and supernatural can enhance our mental health as well, making us more calm and present parents.
Micro-Habit: In the midst of your day, go outside for a quick breather, spend your evenings outdoors, find a way to get outside and let your eyes appreciate the things that capture your attention.
Help Beyond the Habits
“Ask and it will be given to you, seek and ye shall find, knock and the door will be opened.” Matt 7:7
It sounds kind of boring, but it’s true. Exercise, eating better, disciplined thoughts, and taking joy in nature are just a few of the micro health habits that have my brain function better. Even though these habits are simple, there are times in our lives where even doing simple things can feel overwhelming. This is where we can lean on help beyond ourselves. God promises to help us in our weak areas. All we have to do is ask. In your pursuit of a healthy life, don’t forget to ask God to give you strength, insight, self-compassion, a new perspective, or anything else your soul needs. Do yourself a favor and choose one of the micro health habits to focus on for 30 days. Ask God to guide you in the process. Maybe it seems too simple, but I can almost guarantee, you won’t regret it.