There’s no shortage of information on how to live a healthy life. I truly believe the bigger challenge for most people lies in the endless web of information they get stuck in, only to be left more distracted and confused. In this blog and video, I share 9 simple principles for choosing to live healthy with joy. Although these are not groundbreaking concepts, I’ve learned simplicity and finding joy are the key to consistency. We have one life, and one body, and I’m only interested in a life where health and joy can exist together. If that's you too, then I invite you to read or watch. I hope by sharing my insights, that something will resonate with you in a special way you need to hear. 

One: Move Your Body Every Day

Whether it’s walking for groceries, cleaning your house, or an hour spin class, move your body every day. There’s no pill on the market to provide better short-term and long-term benefits than exercise. If there were, can you imagine how expensive that pill would be? And yet, most people have this at their fingertips every day.

Everything from our heart, muscles, hormones, and cells benefits from regular exercise. Of course, I love exercising knowing all the positive things that are happening in my body. But what truly motivates me to move daily is the energy flow that occurs and the endorphins released. Movement releases stagnant energy and I can say with near certainty that I feel more clarity or creatively inspired after movement, always. I believe this is a combination of endorphins and energy flowing through the body to offer a fresh perspective.

If the word “exercise” sounds like a chore, then ditch it altogether. View this as an opportunity to clear your head, release energy, perhaps listen to your favorite music and get outside, or move in a way you love. Now exercise feels like a gift. And it is one.

Two: Pause from Food and Drink Daily (I.E. Fasting)

The word “fasting” can sound intimidating because people have different ideas about the meaning. The fasting i'm referring to is a simple pause from food and drink except water within 24 hours. Even 8 PM to 8 AM is a suitable and healthy benchmark to gain fasting benefits. 

To break it down, fasting provides our body with the opportunity to cleanse and replenish without constant digestion. There is abundant research supporting the health benefits of daily or weekly fasting including regulating blood sugar levels, balancing hormones, weight management, and improved sleep.  What’s perhaps the best gift fasting has given me though, is the deeper relationship I have with my faith and spirituality. Fasting is, after all, an ancient and biblical practise. It’s provided me a space to shift my focus from feeding my belly to feeding my soul. When I’m struggling with temptations, I direct my energy to things more meaningful and satisfying in the long term. So beyond supporting my body, nurturing my spirit is where I’ve discovered true joy in fasting that keeps me coming back.

Note: Of course, use your wisdom when it comes to fasting. While pregnant and in the early days of breastfeeding, I was not fasting as it’s not recommended. There will always be exceptions and times to evaluate your unique situation.

Three: Eat Real Food and Plenty of Color

I’ve never done well with restricting myself from food groups. I simply love cooking, exploring, and trying food too much, so this typically sets me up to fail. However, I can compromise by rejecting unnecessary ingredients and eating real, wholesome food as much as possible. This generally helps limit unhealthy preservatives and additives, as well as excessive levels of sugar and salt found in packaged food.

A philosophy I’ve always loved is to eat the rainbow. This prioritizes plenty of colourful fruits and veggies into our diet with other food groups. It doesn’t need to be boring or complicated either. I don’t particularly love raw broccoli, but when it’s cooked in a pan with olive oil and salt, then I will eat broccoli like French fries. Instead of having a bag of chips ready and available, have something healthy you love just as easily accessible. 

Of course, there are wonderful innovative brands offering healthy and tasty prepared food, so I wouldn’t rule it out. Times have changed to offer more healthy packaged options, and that’s a gift! But I also cook to reduce costs and for the joy it brings me. It's beautiful that the more we nourish our bodies with real, wholesome food, the more it begins to crave it!

Four: Set boundaries with social media

I don’t necessarily think there's anything wrong with social media when it’s done mindfully. It’s a little like eating a cookie. There’s nothing wrong with cookies and some are even healthy and satisfying. But not all cookies are made equal and consuming a whole box will make you sick, no matter what’s inside. Similarly, be mindful of what you consume on social media. Is it generally positive and inspiring or is it a breeding ground for lowering your self-worth? How much time are you spending on it? We must be mindful of what we feed our minds because what we consume shapes our thoughts and hearts.

We might not be able to control everything we see on social media, but we certainly have an influence over our experience. Social apps are designed to be addicting so my advice is to be intentional and set boundaries. Whether it’s setting a daily limit or unfollowing certain accounts, you know what makes the most sense for your life. Use it, don’t let it use you.

"whatever is true, whatever is noble, whatever is right, whatever is pure, whatever is lovely, whatever is admirable—if anything is excellent or praiseworthy—think about such things" — Philippeans 4:8

Five: Get Outside

No matter the weather, spend time outdoors, ideally in the sun. Winters in Canada can make this tough, but I always notice a happy shift in my energy after being outside. Natural sunlight releases dopamine and supports our circadian rhythm, aiding in our focus and promoting better sleep. Research also shows the sights and sounds of nature have a calming influence on our brain releasing serotonin.

Being outdoors also invites more spontaneous joy into your day. Maybe it’s exploring a new shop or a street you’ve never wandered down. Take note of the simple beauty around you. God didn’t need to make flowers beautiful and yet there they are. Maybe you’re the light someone else needs in their day. You won’t know unless you step out and say hello.

Six: Stay Hydrated and Make Water Your Best Friend

Okay, water might not be the most exciting friend at the party. Coffee, soda, or wine probably top that contest. But water is that steadfast, loyal friend we all need and depend on! Truly, water gives and gives, tirelessly nourishing us without asking for anything in return - A true friend indeed!

But in all seriousness, clean water is a precious gift. Every mechanism in our body from our brain to our muscles and hormones depends on water. There’s nothing joyful about dehydration, and it will undermine all other efforts towards health. Along with drinking enough water, be mindful of the things that dehydrate you like coffee, sugary drinks, and alcohol and consume them with extra care (especially alcohol). A good rule of thumb is to match water with any drink you have. I recommend purchasing a water bottle you love and keep it on your nightstand, on your desk, or in the car — wherever you can remind yourself to keep drinking. Every part of your body will thank you. As the saying goes, water is life!

Seven: Honour Sleep and Rest

Having recently come through a difficult sleep stage with my young baby, the importance of sleep has never been more clear. Sleep is our body’s reset button, and is crucial for our physical and mental health. We don't all require the same hours of sleep but listen to your body and honor what supports your optimal sleep. For me, achieving quality sleep largely comes down to resisting temptations. For example, Instead of snacking late before bed, opt for a cup of sleepy tea. Rather than watch stimulating content, choose to journal or read something light. Instead of ignoring your sleep cues and staying up late, get to bed and set an alarm and do the thing in the morning.

I once learned that our most restful sleep happens before midnight, and I really used this to my advantage when I was waking up in the night with a baby. Even if I got the same hours of sleep, I just felt much better when I slept before midnight. I understand that’s not an option for everyone, especially depending on the job you work in. The point is to honor sleep in the best way you know how given your circumstances.

Eight: Have Gratitude and Rejoice in All Things

A grateful heart can truly transform any experience. Gratitude isn't just a nice phrase for a journal cover—it rewires our minds to focus on the good and recognize our blessings, even when life doesn’t go as planned. In every season, we can choose to rejoice, offering thanks to God for the lessons in patience, discipline, and strength that challenges bring.

Practicing gratitude doesn’t mean ignoring real feelings of sadness, anger, or hurt. God sees our hearts and invites us to bring those emotions to Him. But once we acknowledge those feelings, we can begin to shift our focus toward what is going right. You’ll find that it's hard to remain anxious and grateful at the same time.

One powerful practice for cultivating gratitude is Inversion Thinking. For instance, there are aspects of our home that I wish were different. However, when I consider the worst-case scenario—being without a home, a warm bed, or heating in freezing weather, especially with my baby —I am reminded of how much I have to be thankful for. This perspective shift humbles me, helping me appreciate what I have rather than focusing on what I don’t.

“Give thanks in all circumstances.” —1 Thessalonians 5:18

Nine: Prayer

Finally, along with gratitude, I believe something divine happens when we entrust our concerns to God, the great creator, the divine source. Praying or simply talking to God allows us to surrender our thoughts and make room for more productive, uplifting matters to enter our minds. Dwelling about the past or fretting about hypothetical futures only robs us of our peace and joy. Surrendering control through prayer offers a sense of freedom, as we come to trust in a plan far beyond our own understanding.

In my favorite fiction book, one character has a god box. She writes down whatever is troubling her mind, and puts it in the box to leave in God's hands. I love this. I don’t have a physical box but I talk to God often. It gives me peace when I lay out what’s on my mind, no matter how small. The reality is that praying does not remove my problems, but the load feels lighter and answers come clearer than when I don’t.

Conclusion

I sincerely hope that something within these principles resonated with you, even if it's a new enthusiasm and joy for embracing your health.  Undoubtedly, there will be times when I don't live these principles— This is a journey and every step forward is worth celebrating. It's those small steps that shape our day, our week, our year and our life. 

With love, 

Natalie Grace