Our mission at Courage2Change is to bring you the best tools we know for your self-directed journey into becoming the person you were meant to be. This week’s focus, on the importance of taking care of our basic physical needs, may sound altogether too simple to be worth the time. Isn’t everyone touting the importance of staying fit and eating right these days? But please, read on. We’ve got some good news for you here.

Taking care of our physical needs is an integral part of the spiritual walk. One of my favorite stories about Jesus is his post-Resurrection appearance to the apostles at the lake, when he was cooking fish on the beach over a charcoal fire. And what did he say immediately after healing Jarius’ daughter? "Give her something to eat." They say the English anchoress Julian of Norwich always inquired first about the physical well-being of those who sought her spiritual direction. She knew that body, soul, and mind are inseparable.

Paul and I see this in our practice. No matter what the crisis situation is that leads our clients to come in for counseling, we always inquire about the quality of their sleep and whether or not they are eating. Of course, one reason is that problems in these areas can be symptoms of clinical depression. When we are not sleeping well, when we do not take in sufficient nutrition, we face the next day fatigued. We find ourselves in a downward spiral, feeling less and less ourselves, less and less able to meet the challenges of our lives. Our immune systems suffer. We may become physically ill.

Many people don’t realize that processed foods actually increase our level of stress. Try this experiment this week: Pick one day in which you eat only fresh foods—salads, vegetables, fruit, fresh meats—anything you like that has not been preserved or loaded with salt or sugar. If you choose fast food, choose a place such a Subway. (You have to take care to check the fat grams—many restaurant start out with fresh food and lend load on a processed dressing.) Eat well this one day, and notice how your body feels. If you’re still not convinced, take a day and eat like a typical American. Buy those terrific super-size portions of fried potatoes and red meat. If you’re in a fine restaurant, choose the cream sauce. Snack in front of the television on your favorite chips. Notice how your body feels.

Perhaps we already know the importance of food and rest—but how little we think of our need for water! Did you know that our ability to handle stress is greatly increased by the simple act of drinking a sufficient amount of water each day? Yes, you think, but I hate water. I have good news! There’s no magic in plain water! The important thing is to take in enough fluid of any kind that has no caffeine or alcohol. Caffeine and alcohol are diuretics that actually increase your need for water. Try a flavored mix such as those offered by Crystal Light (which has the advantage of adding no calories as well), or choose decaffeinated sodas. Soups count—and they have a wonderful nurturing feel to them, don’t they?

We’re not saying that you must fast completely from caffeinated or alcoholic beverages! But you need to be sure you replace the fluid you will lose when you do by drinking more of something else. In fact, if you are now consuming caffeine on a regular basis, cut back on your intake gradually rather than stop completely, or you will have a terrific headache.

How much should we drink each day? In Weight Watchers, I learned that although eight cups of water would be ideal, six cups can suffice. As I kept my daily journal, working my way into becoming a Lifetime Member (the single most important thing I’ve done for my recovery in years), I found that the most salient variable about whether or not I lost weight in a given week was how much water I drank. When I drank the recommended six cups of fluid each day, I lost. And I felt better—stronger, less stressed. No lie.

Here more good news: You don’t have to change your lifestyle completely. You don’t have to be perfect. Let’s consider exercise. In our busy, overscheduled lives, it’s hard to find time to exercise. There’s no doubt about it! But we also know that those who do make time, even as little as 30 minutes three times a week, benefit greatly. A strong exercise program has been proven effective in the treatment of depression for many. But for some of us, exercise seems so difficult, we give up and unable to do everything the experts recommend, we do nothing at all.

Perhaps we need to think movement, not exercise. Think stand instead of sit, stairs instead of elevator. Walk up just one floor, and ride the rest! Stop driving around looking for the nearest parking place, and pat yourself on the back for choosing to walk from the end of the row.

A fitness specialist recommended that we purchase an inexpensive pedometer and strive for 10,000 steps a day as she does. I’ll offer that simply measuring what you are doing now naturally, and then striving to increase that, just a little, whenever and however you can, can make a difference in how you feel. And take a moment now and again (whenever you think of it) to stretch—reach for heaven, swing your arms and twist a few times like a child—experience yourself in your body. You may have forgotten how wonderful simple movement this feels.

Try this simple experiment: Jot down on your calendar how many hours you slept last night, and give yourself a check or a minus according to how well you ate today, according to your own standards and not what anyone else says. Give yourself a star (or two or three!) if you found a way to be more active. Then make a note on your mood: How are you feeling: better, or worse? Keep track for a couple of days and see if you spot a trend. What might you do with this information?

We hope you make it your goal this week to live with and in your body more consciously.  Be gentle with yourself! Change is not easy, but well worth the effort. You can make it happen, one day at a time.