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Reclaiming Our Health: Challenging the Lies We’ve Been Told

Writer's picture: Yvette E. McDonald, LCSW-QS, CMNCSYvette E. McDonald, LCSW-QS, CMNCS

Modern life has conditioned us to ignore the very basics of health. We’re bombarded with messages that convenience foods are “good enough,” that sacrificing sleep for productivity is admirable, and that sitting all day is just a part of adulting. We’ve been sold these lies for decades—and the cost is our health, happiness, and mental well-being.


But here’s the truth: the basics still matter. Sleep, activity, and food are the foundation of mental health. If we ignore them, we pay a hefty price—not just in how we feel but in how we live. It’s time to wake up, challenge these myths, and reclaim our health by getting back to the basics.


Reclaim your health
“Reclaim your health by returning to the basics—sleep, movement, and nourishment. The cost of ignoring these is too high.”

The Lies We’ve Been Told


Lie 1: Convenience Foods Are Enough


We’ve been told that fast food, processed snacks, and ready-made meals are just as good as home-cooked meals. The truth? These foods are loaded with preservatives, sugars, and unhealthy fats that inflame the brain and wreak havoc on mental health.


A diet filled with processed foods may keep hunger at bay, but it leaves your body and brain starved for the nutrients they need to function. The rise in mental health struggles is no coincidence—what we eat profoundly impacts how we feel.


Lie 2: Sleep Is for the Weak


“Hustle culture” glorifies sleepless nights and early mornings, treating rest as an afterthought. But sleep isn’t a luxury—it’s a biological necessity. Chronic sleep deprivation leads to irritability, anxiety, and cognitive decline, making it harder to handle life’s demands.


Sleep is your brain’s reset button, and skipping it comes at a cost. We need to stop glorifying exhaustion and start prioritizing rest.


Lie 3: Sitting Is Just How Life Works


We’ve normalized a sedentary lifestyle, spending hours in front of screens and barely moving throughout the day. But our bodies and brains were designed for movement. Lack of physical activity contributes to fatigue, low mood, and even cognitive decline.


Movement isn’t just about burning calories—it’s about feeding your brain the oxygen and nutrients it needs to function.


The Price We’re Paying


When we buy into these lies, we trade short-term convenience for long-term health. Poor sleep, lack of movement, and processed foods not only harm our physical health but also create imbalances that fuel anxiety, depression, ADHD, Bi-Polar, Irritability/Anger and brain fog.


The question we need to ask is: At what point is it no longer worth it? When do we decide that these shortcuts aren’t worth the cost to our mental well-being?


How to Reclaim Your Health


Reclaiming your health doesn’t require dramatic overhauls or expensive programs. It starts with small, intentional changes that align with your body’s natural needs. Here’s how to begin:


1. Take Back Your Sleep

• Create a consistent bedtime and wake-up routine. Take the Sleep Quiz.

• Limit screen time an hour before bed to improve sleep quality.

• Try calming activities like reading, meditation, or light stretching to wind down.


2. Move with Intention

• Start small: Take a 10-minute walk after meals or set a timer to stretch every hour.

• Find activities you enjoy, whether it’s dancing, yoga, or biking.

• Remember, movement isn’t about perfection—it’s about progress.


3. Nourish with Whole Foods

• Focus on adding nutrient-dense foods rather than removing everything at once. Think colorful vegetables, healthy fats, and high-quality proteins.

• Replace one processed snack a day with whole foods like fruits, nuts, or veggies.

• Plan simple, balanced meals to make healthy eating more accessible.

Practice Food Order: Eating your food in a specific order—starting with fiber-rich vegetables, then protein and fats, and finishing with starches or sugars—can help stabilize blood sugar levels. This simple adjustment not only prevents energy crashes but also supports focus, mood, and overall brain health.


1% better
“Your turn: What’s one lie about health you’ve been believing, and what small change can you make to challenge it today?”

Your Turn: Stand Up for Your Body


Your health is worth fighting for. Start by challenging the lies you’ve been told and advocating for what your body truly needs. Small steps add up, and as you reclaim your sleep, activity, and food, you’ll notice profound shifts in your mental well-being.


Action Steps

1. Reflect on the three lies—are any of them showing up in your life?

2. Commit to one small change this week:

• Set a bedtime and stick to it.

• Take a 15-minute walk after lunch.

• Swap a processed snack for a whole-food option.


Final Thoughts


We’ve spent too long believing the myths that convenience, productivity, and sedentary lifestyles are the norm. But we have the power to wake up, challenge these lies, and reclaim our health. The basics—sleep, activity, and food—are simple, but they’re not easy. They require effort and intention, but the payoff is worth it: a healthier, happier, and more vibrant life.


Are you ready to wake up and get back to the basics? The journey starts with you.


Additional Resources

Atomic Habits by James Clear (for building sustainable habits)

The Mind-Gut Connection by Emeran Mayer (exploring food’s impact on mental health)

Move Your DNA by Katy Bowman (on the importance of movement)


 

Yvette E. McDonald, LSCW-QS
“True wellness isn’t about shortcuts—it’s about aligning with what your body truly needs. Start small. Start now.”

As a therapist and holistic wellness advocate, I’m passionate about helping people reconnect with the basics of health. Too often, we get caught up in quick fixes and forget that our bodies thrive on simple, intentional care—sleep, movement, and nourishment. Change doesn’t have to be overwhelming; it begins with small, thoughtful steps that honor what your body and mind truly need. Together, we can break free from the lies that hold us back and reclaim a life of balance and vitality.

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​© 2015 by Yvette E. McDonald, LCSW.

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