Building Healthy Habits

At Sakara, we believe in the transformative power of nourishment. Nourishment isn’t just about the food you eat—it’s about everything you consume:your thoughts, the information you absorb, the connections you cultivate, and the energy you surround yourself with. Our mission is to help you reconnect with your whole body’s innate power—a wellspring of vitality and balance that resides within each of us. Healthy habits are the tools in your toolbox that nurture this power, allowing you to thrive and inspiring those around you to do the same.

Just as life ebbs and flows, health often feels like it’s on a pendulum. There will be times when it swings off balance. This is where habits come in—tools to help you gently bring that pendulum back to center, restoring your rhythm and reclaiming your innate power.

Start with the Foundational Tools

The most impactful habits are rooted in the basics: nutrition, hydration, movement, sleep, stress management, and connection. While quick fixes like pills or injections may be tempting, true transformation comes from building a strong foundation with these essential practices.

Nutrition: Nourish From Within

Whole, organic foods are the cornerstone of a vibrant life. Research consistently shows that a diet rich in diverse plant foods provides essential nutrients, antioxidants, and fiber, which collectively support optimal health (r). Fiber plays a pivotal role in gut health, with studies highlighting its role in feeding beneficial gut bacteria, improving digestion, and even influencing mental well-being through the gut-brain axis (r, r). Phytonutrients in plants are equally essential, acting as antioxidants that protect cells from damage and support the body’s natural detoxification processes (r). Compounds like flavonoids, carotenoids, and polyphenols not only enhance immune function but also contribute to cardiovascular and cognitive health (r).

On an average day of eating with Sakara, you’ll get 40 grams of fiber, and even more with Sakara’s Fiber Super Powder delivering 6 grams of fiber per serving from 10 plant sources. Adequate fiber intake helps support a healthy gut which is linked to improved immunity, better mental clarity, and reduced systemic inflammation (r). Aim for 30+ plant types weekly to boost your microbiome diversity (r) and incorporate phytonutrient-rich foods like pomegranates, which contain Urolithin A, a compound shown to support mitochondrial health and physical performance (r).

Hydration: Absorb, Don’t Just Drink

Proper hydration isn’t just about how much water you drink—it’s also about how your body retains and utilizes it (r). Water-rich foods like cucumbers, celery, and watermelon, paired with mineral supplementation, help maintain fluid balance and support cellular function (r). Studies demonstrate that electrolytes such as magnesium, potassium, and calcium are essential for hydration at the cellular level, aiding in nerve transmission, muscle function, and energy production (r).

Sakara’s Beauty Water Drops are formulated to infuse your water with trace minerals, supporting optimal hydration. Chronic dehydration has been linked to fatigue, poor digestion, and impaired cognitive function, so prioritizing absorption is key (r).

Movement: Keep The Energy Flowing

Regular physical activity is a cornerstone of health, benefiting cardiovascular, metabolic, and mental health (r). Strength training helps preserve muscle mass as we age, an essential factor for metabolic health and physical resilience (r). Research also shows that even moderate activity, like walking, can lower blood sugar levels by increasing glucose uptake into muscle cells (r).

Incorporating bursts of high-intensity activity, such as sprint intervals, has been found to boost cognitive health and improve insulin sensitivity (r). Simple habits—like taking walking meetings, stretching, or performing bodyweight exercises during breaks—can enhance circulation, regulate stress hormones, and elevate mood through the release of endorphins (r). These small but powerful actions can help optimize both your physical and mental well-being throughout the day.

Sleep And Stress: Recharge And Reset

Sleep and stress management are foundational for maintaining physical and mental equilibrium. Sleep affects every system in the body, from brain function to immune defense (r). Studies suggest that consistent sleep routines including keeping the bedroom dark, cool, and quiet, exposure to natural light during the day, and avoiding screens at night help regulate the circadian rhythm and improve sleep quality (r).

Meanwhile, chronic stress activates the hypothalamic-pituitary-adrenal (HPA) axis, leading to elevated cortisol levels that can disrupt sleep, impair digestion, and promote inflammation (r). Practices like mindfulness meditation, deep breathing exercises, and progressive muscle relaxation have been shown to lower cortisol levels, supporting overall resilience (r).

Your body operates on a 24-hour circadian rhythm that regulates hormonal cycles, metabolism, and energy levels (r). Scientific evidence suggests that exposure to natural light in the morning can synchronize your internal clock, improving sleep quality and health outcomes (r, r).

Small adjustments like eating meals at consistent times, aligning sleep schedules with natural light cycles, and incorporating evening wind-down rituals can help optimize your health.

Spirit: Connect and Build Community

Connection to others is a fundamental aspect of well-being. Social support has been linked to lower rates of depression, improved cardiovascular health, and even increased longevity (r). Shared experiences and meaningful relationships promote the release of oxytocin, often called the "bonding hormone," which enhances feelings of trust and reduces stress (r).

Surround yourself with people who inspire and uplift you. Whether it’s a shared meal, a group exercise class, or simply checking in with a friend, these moments of connection are vital tools for mental and emotional balance.

Adding moments of joy and creativity to your week can be a powerful stress reliever. Studies show that engaging in play—whether through games, creative hobbies, or unstructured fun—reduces levels of cortisol and increases dopamine, the "feel-good" neurotransmitter (r).

Playfulness fosters resilience and shifts your mindset toward optimism, creating ripple effects that enhance productivity, creativity, and relationships.

Tools Beyond The Basics

Once you’ve mastered foundational habits to support your health, consider additional practices to elevate your well-being:

• Heat Therapy: Saunas can support relaxation and detoxification (r).
• Cold Therapy: A cold plunge can invigorate the body and mind (r).
• Breathwork: Techniques like deep diaphragmatic breathing or box breathing can help lower stress, improve focus, and enhance overall resilience (r).
• Meditation: A regular meditation practice can support mental clarity, reduce stress, and improve emotional balance (r).
• Dry Brushing: Stimulates lymphatic flow, promoting detoxification and improving skin texture (r).
• Digital Detox: Schedule intentional breaks from screens and social media to recalibrate your mental energy.

Lead with Your Habits

When you choose habits that nourish your whole body’s innate power, you become a leader by example. Others will see the energy, joy, and balance you radiate and feel inspired to follow suit. Health isn’t about perfection—it’s about progress and creating a toolbox filled with tools that bring you back to balance whenever you need it.

Start small, start now, and know that every step you take is a step toward a more vibrant, empowered you.