What to do when you are on a health journey but fall off the path?

We all have days when we make bad choices. It can result from a sleepless night, a fight with a friend or partner, a stressful or lonely day, and much more. And we rarely allow ourselves to feel our emotions so that they can subside. Often, we keep going because pausing is too challenging. Then we end up making bad choices.

Or maybe social commitments got you off track as you attended a party, had too much to drink, or ate an unhealthy dinner at a friend’s or restaurant. Perhaps you are feeling depressed or anxious, and all you ate for a couple of days were chocolate, cupcakes, and cookies. We have all been there, no judgment!

While a few days of unhealthy choices will not affect your overall health, you don’t want the unhealthy habits to stick. The key is to replace them with practices that sustainably improve your mood, energy, metabolism, and vitality as soon as possible.

The question is, how to get back on track? How can you take the road that takes you back to healthy living?

Those are my favorite 10 tips to get your health journey on track in no time:

1. Start again and again and again. Every day brings the potential for a new beginning, new choices, and a new you. Don’t judge yourself. Avoid negative self-talk. Treat yourself as you treat your best friend.

2. Try intermittent fasting to give your body a digestive break (14-16 hours without eating after dinner – the easiest way is to skip breakfast and eat at lunchtime).

3. Drink warm water with 1 teaspoon of apple cider vinegar (for 200 ml of water to improve digestion.

4. Drink homemade ginger tea 2-3 times daily, as it also boosts digestion.

5. Drink green juice for one or two days to boost detoxing mechanisms.

6. Give gluten a break – avoid bread, pasta, soya sauce, and anything made from wheat flour.

7. Give sugar a break – eat fruits, vegetables, nuts, and seeds to give the body beneficial phytochemicals and fiber that will feed your good gut bacteria.

8. Do some food preparation to make it easier to stick to healthy meals over the next few days.

9. Clean up your pantry and remove unhealthy foods.

10. Limit recurring bad choices to get back into your health journey by grocery shopping to fill your kitchen with healthy options.

Longevity studies show that reducing processed foods and drinks to a minimum is critical for a healthy life. After a few days of consuming nutrient-poor food and beverages, the most important thing to do is return to a diet where leafy greens, non-starchy vegetables, fruits, nuts, and seeds constitute most of your food.

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By Dr. Carla Pontes © Health Educator and Researcher