After a Week of Analyzing Our Clients' Biggest Challenges: Top Health Goals and Recommendations
- Rubeana Deol, NP
- Feb 28
- 3 min read
By Rubeana, Nurse Practitioner at Elev8 Aesthetic Medicine - Integrative Health
In our recent survey, we analyzed the responses from our clients to understand their biggest health challenges and goals.
The results revealed some common themes that many of you are facing, particularly regarding energy management and digestive health. Here’s a summary of the key findings and our recommendations to help you on your wellness journey.
1. Energy Management
Many respondents reported feeling fatigued and relying on caffeine to get through the day. This suggests a need for effective strategies to boost energy levels without dependence on stimulants.
Recommendations:
Prioritize Sleep Hygiene:
Actionable Steps: Aim for 7-9 hours of quality sleep each night. Create a bedtime routine that includes winding down for at least 30 minutes before sleep (e.g., reading, meditation).
Stay Hydrated:
Actionable Steps: Aim for at least 8-10 glasses (64-80 ounces) of water daily. You can track your intake with a water bottle that marks measurements or use a hydration app. Consider adding a slice of lemon or cucumber for flavor and extra nutrients.
Nutrient-Dense Snacks:
Actionable Steps: Choose snacks that combine protein, healthy fats, and complex carbohydrates. Examples include:
A handful of mixed nuts (almonds, walnuts, and cashews)
Greek yogurt topped with berries and a sprinkle of granola
Apple slices with almond butter
Hummus with carrot sticks or whole grain crackers
Overnight oats with chia seeds and your favorite fruit
Regular Physical Activity:
Actionable Steps: Aim for at least 30 minutes of moderate exercise most days of the week. This can include brisk walking, cycling, or yoga. If you're short on time, try incorporating short bursts of activity throughout your day, such as taking the stairs instead of the elevator or doing a quick 5-10 minute workout at home. Our team of nurses speak from experience, from marathons to F45 to the Gym, they're a wealth of knowledge!
2. Digestive Health
Digestive issues such as bloating, gas, and discomfort after meals were frequently mentioned. This indicates a need for strategies to improve gut health and overall digestion.
Recommendations:
Mindful Eating:
Actionable Steps: Practice mindful eating by slowing down during meals. Take at least 20 minutes to eat, savor each bite, and focus on the flavors and textures of your food. This can help improve digestion and prevent overeating.
Identify Food Sensitivities:
Actionable Steps: Keep a food diary for at least two weeks, noting what you eat and any symptoms you experience. This can help identify potential food triggers. Consider an elimination diet under the guidance of a nutritionist to pinpoint specific sensitivities.
Increase Fiber Intake:
Actionable Steps: Aim for at least 25-30 grams of fiber per day. Include foods like:
Fruits: berries, pears, apples
Vegetables: broccoli, carrots, Brussels sprouts
Whole grains: oats, quinoa, brown rice
Legumes: lentils, chickpeas, black beans
Stay Active:
Actionable Steps: Incorporate gentle movement after meals, such as a 10-15 minute walk or light stretching. This can help stimulate digestion and reduce feelings of bloating.
Conclusion:
Addressing energy management and digestive health can significantly enhance your overall well-being. If you’re struggling with these issues or want personalized guidance, we’re here to help!
Book a consultation with our Nurse Practitioner today to discuss your health goals and create a personalized plan tailored to your needs. Your journey to better health starts now!
Rubeana