10 Healthy Living Tips for Fathers
Being a father is not something you can simply learn in a book or at school. It is a role you are thrown into that changes and evolves over time. It is challenging, fun, exciting, testing and rewarding at the same time. When we think of being a good father we often think of the things we do for and teach our kids. Rarely do we think about how we take care of ourselves. However, research shows that the lifestyle habits modelled by fathers (even more than mothers!) can have a profound impact on their kids’ health and wellbeing. Furthermore, the habits and behaviours established early in life often set a precedence for later in life. Thus, it is of the upmost importance that fathers take an active role in modelling healthy behaviours for their kids.
Where do you start? Here are 10 healthy living tips and ways in which fathers can not only improve their health (to increase their longevity and ability to keep up with their kids), but set a positive example for their kids.
Ensure you are getting enough quality sleep. Sleep in a vastly underrated, extremely important aspect of overall health. If you are not sleeping well (or long enough) you will be tired, have less energy (for work, family, exercise, etc.) and be less able to cope with stress. Lack of sleep can also lead to poor food choices and increases your risk of a variety of mental and physical health concerns. Prioritize getting 7-8 hours of sleep each night and develop good sleep hygiene habits to promote a restful sleep.
Prioritize hydration. Drinking enough water is one of the easiest healthy lifestyle habits to start with. Our body is over 60% water and it is utilized by every cell. How much water we need per day depends on a variety of factors (sex, age, activity level, weight, climate, diet, etc.), however, it is likely that you need more than you are currently getting. If you are drinking beverages other than water (soda, juice, alcohol, energy drinks, etc.), aim to limit these and prioritize water. Use the colour of your urine as a guide to determine if you are getting enough (it should be pale yellow or colourless). Most men require at least 8-10 cups of water per day.
Don’t leave stress unchecked. Although men are not generally more stressed then women, they are more likely to leave it unchecked. You cannot always change the stressors in your life, but you can change how you manage these and the impact they have on your overall health. Eating a healthy diet, getting enough sleep, engaging in regular exercise, talking to someone, fresh air, and mindfulness are just a few of the things that can help negate the harmful effects of stress. Behaviors that can worsen the impact of stress include alcohol and drug use, smoking and binging on unhealthy food.
Spend more time in the kitchen. If cooking is not your thing, branch out! Learn how to make a couple healthy signature dishes. Not only can this help to reduce the number of meals eaten out (which are more likely than not unhealthy), this can be helpful to learn more about nutrition and expand your palate. Cooking (or learning to cook) can also be a fun activity to involve your kids in, and help them learn more about healthy eating and cooking.
Find a form of exercise you enjoy and can engage in regularly. There are countless physical and mental health benefits to regular exercise. It can also serve as a social outlet, and models the importance of regular (enjoyable) exercise to your kids. Even if it is only 1-2x per week, something is better than nothing and is a starting point to gradually add more. It is better to be consistent with a couple days per week than to go all out only to stop a few weeks later.
Increase your consumption of fibre-rich whole foods. A very small percentage of North Americans (under 5%) reach the minimum recommended intake of fibre per day. Fibre is fuel for the healthy bacteria in our gut (without it these bacteria do not stick around), which is the gatekeeper to optimal health. It is recommended that men consume at least 38 grams of fibre per day. Fibre is only found in plants, and most of it is removed during processing of foods. One way to help increase your fibre intake is to aim to consume at least 30 different whole plants per week. This includes whole unprocessed grains, beans/legumes, fruits, vegetables, nuts and seeds. For more information on fibre and healthy eating, be sure to check out the workshops currently offered by Panorama Wellness.
Pack a lunch. Get in the habit of ensuring your lunch is packed the night before work, and make sure you plan ahead and add anything you need to your grocery list prior to the start of the week. Chances are that if you leave it to the morning you will be in a hurry and opt to grab takeout or skip eating all together. Unfortunately, this becomes habit all too often and can be a hard habit to break without intentional new habits. Leftovers are a quick and easy lunch option. Otherwise, pick a few go-to lunch ideas that are quick to put together. In the event you miss a day and need to grab takeout, research some healthier options available.
Set aside time for yourself. Between work and kids/family it can be hard to find this time unless you schedule it. Whether it is going for a hike, fishing with a friend or reading a book, engaging in meaningful leisure activities can help you to manage stress and improve your mood.
Schedule an annual physical and blood work. It is no secret that men are less likely than women to be proactive about seeing health care professionals. Unfortunately, they are also more likely to neglect their health, and put off seeking medical advice when they develop symptoms. Having a routine annual appointment can help to ensure you are staying on top of your health and not at risk for any serious health complications, such as heart disease or diabetes, which are more prevalent in men.
Prioritize time outside. The trifecta of fresh air, nature and movement are vastly underrated. Not only do these increase serotonin and help improve your mood and ability to cope with stress, they have also been found to help improve physical health and reduce mortality. This can be as simple as going for a 5-10-minute walk, with the morning packing the most benefit for both mood and sleep. Walk or bike to work, take your dog out before work, or head outside for your coffee break. Whatever it is, make it part of your routine.
Taking care of yourself physically, mentally, emotionally and spiritually is an important, yet overlooked, part of being a good father. You might get by for a while without, but eventually it will catch up to you. Being proactive about your health and wellness today is one of the best things you can do for yourself, and will have a lifelong impact on your kids.
Overwhelmed by all the health and nutrition information out there, or unsure where to start? If you are looking for evidence-based support and guidance to work towards your healthiest, best self, book a free consultation with Christy De Jaegher to discuss how working with a Registered Holistic Nutritionist can help transform your health.
