Written by: Rita Trotter, Executive Contributor
Executive Contributors at Brainz Magazine are handpicked and invited to contribute because of their knowledge and valuable insight within their area of expertise.
Healthy living doesn't necessarily equate to the absence of disease. Rather, it consists of all of the things that affect your quality of life — including happiness and satisfaction with your life choices. Experts agree that one way of improving health is to cultivate a sense of vitality.
Life is about more than your physical health. It's about finding balance in all aspects of your life — mental, physical, spiritual, and social. To achieve the highest quality of life, it's important to make healthy choices for you personally and for the planet. And above all, you should feel well in your own skin every day.
What does it mean to be vital?
Vitality is something you can feel. It's a state of physical, mental, and emotional well-being that allows you to live your best life.
The word "vital" comes from the Latin word "vita," which means life. So, basically, you want to be living your best life and doing things that will make you feel more alive.
Vitality is one of those words that has different meanings for different people but what I see as the core definition is “full of life” or “full of energy” or “full of excitement” or “full of enthusiasm.” You get the picture! We all have moments when we feel like this but it's important to know how to create those moments more often so we live our best life. It also means to be in good health and to age well.
What's so great about being vital? It means that you're doing things that make your heart beat faster and your blood pump harder. It means that you're using your body and mind in ways that help them grow stronger.
It also means that you're taking care of yourself. You're eating well, exercising regularly, and getting enough sleep so that you can wake up feeling energized instead of lethargic or groggy.
And finally, it means that you have a lot of energy — both physical and mental — which allows you to do all kinds of good things for others as well as yourself!
How to become a more vital person
1. Make sure you are getting plenty of rest
Rest helps you recharge so that you can be at your best. Think of our bodies as batteries, we need to recharge in order to function. It is easy to get caught up in day-to-day activities and not take time out for yourself. But if you don't give yourself time to relax, then the stress will build up inside until it explodes.
Here are some ways to make sure you’re getting enough sleep:
Get up at about the same time every day, including at weekends. This will help your body feel more rested when it wakes up in the morning and help you fall asleep more easily at night.
Establish a relaxing bedtime routine that signals it’s time to wind down for the night — such as reading or listening to music — and don’t let yourself stay up later than planned.
Don't use your phone or other electronic devices right before bedtime; they emit a blue light that suppresses melatonin production (the hormone that helps regulate circadian rhythm), which can disrupt sleep patterns.
Sleep is also when our bodies repair themselves, so make sure you're If you're feeling tired throughout the day, try cutting back on caffeine or alcohol
2. To be more vital, eat more vegetables and fruits
Your body is a machine that needs proper maintenance to stay healthy and happy. Eating vegetables and fruits can make you feel more vital, according to a study in the Journal of Nutrition.
The study included 106 people who were asked to eat either a vegetarian or nonvegetarian diet for five weeks. Then they switched over for another five weeks.
The researchers found that vegetarians reported more energy and vigour after eating their meals than nonvegetarians did. It was also easier for them to fall asleep at night and get up in the morning.
The team also found that when people ate more plant-based foods, they had lower blood pressure and better blood sugar control. They also lost more weight than those who ate meat.
Fruits and vegetables are good sources of vitamins A, C, D, E and K, as well as fiber. They also contain high concentrations of phytochemicals that help our bodies fight disease and live a longer life.
3. Drink more water.
Water is essential to life. And the more you drink, the better.
So why is it important to drink enough water? Our bodies are made up mostly of water — about 60 percent by weight — so it stands to reason that we need adequate amounts of H20 just to keep things moving along smoothly inside us. And while it might seem like common sense that staying hydrated is important, our bodies need fluid in order to function properly.
Water helps keep everything moving through our internal plumbing, keeps our skin looking youthful, and is essential for proper brain function and metabolism. And if you're going to be working out or sweating a lot, that extra H20 will help replenish lost nutrients in your body — especially electrolytes like sodium and potassium.
4. Be aware of stress and reduce it
Stress is a killer of vitality. It destroys our ability to truly be present in our lives. When we're stressed out, we're lost in thought about what's going on in our lives, which prevents us from experiencing life as it happens.
Stress is part of life, but too much stress can lead to serious health problems including heart disease, depression and anxiety disorders. It can also lead to an increased risk of diabetes, cancer, dementia, and other chronic diseases. It impacts your sleeping patterns, hormones, and overall physical and mental health, thus, keeping you from living a more vital life.
The good news is that you have more control over stress than you might think. You don't need to wait until you're in a crisis situation before taking action to reduce stress. Take these steps now to reduce your stress levels:
Be aware of your feelings when they arise so that you don't get caught off guard by them later on.
Identify what triggers your feelings (work deadlines, family needs, money worries) and find ways to handle those situations differently.
Consider working with a therapist who specializes in helping people cope with stress.
5. Do some exercise, but don't overdo it.
Exercise is one of the best ways to boost your vitality. It can help you feel better, look better and be more productive. But how do you know if you're doing enough to get the health benefits?
The key is to find an exercise routine that you enjoy and that you can stick with long term. If you don’t like the idea of going to the gym or doing yoga then there are lots of other ways to exercise at home or outside.
For example, if you don’t have time for a full workout, then try walking more often or doing some exercises at home while watching TV in the evening. Or if you live near a park then take advantage of it during lunch breaks or after work instead of just sitting around at home watching TV all evening!
According to the CDC, adults should aim for at least 150 minutes of moderate aerobic activity (such as brisk walking) or 75 minutes of vigorous aerobic activity (such as jogging or swimming laps) per week. You should also do strength training exercises twice a week that use all major muscle groups (legs, hips, back, abdomen, chest, shoulders and arms).
You don't have to limit yourself to these recommendations though. For example, if you love running or cycling but hate lifting weights, then you can choose not to do strength training and still get those benefits from aerobic exercise alone. The same goes for people who prefer yoga or an exercise class over going on runs.
6. Know what you value in life
You're probably still trying to figure out who you are and what you want from life. But as you get older, it's common to start feeling like your best days are behind you — that there's nothing left to look forward to.
This is a dangerous mindset because it can lead to depression and other mental health issues. In fact, one of the most important things we can do as we get older is to stay connected with our values and make sure they're still guiding our lives.
Ask these questions: Why do you get up every morning? What motivates you? What gives your life meaning? These are questions worth asking yourself on a regular basis — not just at the end of each year or when big life events happen.
Once you've answered this question, it's time to write down your answer so that you can refer back to it whenever you need inspiration or motivation. This will help keep your values top of mind and help guide your decisions.
For example, one of my main values is freedom; freedom to be myself without having to worry about pleasing anyone else or worrying about what others think of me.
I also value adventure and new experiences. I'm always looking for ways to challenge myself by trying something new or going somewhere I've never been before — whether it's hiking up a mountain or learning how to salsa dance! Having a sense of purpose in life gives you the energy to live life to the fullest. Knowing what you value in life is one important key to vitality.
And there you have it, some simple and effective ways to feel vital every day. Small changes can make a big difference in your life. Remember, the changes don't have to be large to make a difference. If you start off with one small change in each area of your life and repeat it again and again, you will see good overall results.
We hope they help you find the joy and balance that can improve your health and well-being — both today and in years to come. If you're committed to cultivating a more vital life, contact Rita today to receive a bespoke plan for vitality.
Rita Trotter, Executive Contributor Brainz Magazine
My passion, work, and philosophies focus on the joy factor, self-acceptance, physical and emotional cohesion, and authentic wellness and I enjoy sharing my wisdom for all that is connected to a successful and healthy life. My foundation in women’s health comes from my own struggles with weight, sleep, energy, productivity, and health and my passion to share this with the whole female collective. I am a Personal Trainer, Nutrition Coach, Behaviour Change Specialist, Long Covid Rehabilitator, Women’s Hormone, and Pre and Post Natal Specialist, Health for Business Coach, published author of three globally selling books, and the creator and facilitator of The Self-Health System Programmes.
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