5 steps to a healthier you
When you’re not performing well, you can usually tell. You might feel more tired than usual, or find it difficult to heal from injury. You might catch colds easily and struggle to focus, or find it difficult to cope with daily life.
The good news is a healthy lifestyle can help improve things for you. Living healthier doesn’t need to be complicated either- small changes can make big differences with a bit of consistency. And you’ll notice the positive effects of leading a healthy life in everything you do.
Here’s 5 ways you can achieve a healthier life and improve your well-being without changing your whole life around.
1) exercise a little each day
Exercise can help boost your mood, fight disease, improve your mobility and even ease pain.
The right amount of exercise for you depends on your current energy balance, lifestyle and your physical capabilities. If you don’t currently have a very active lifestyle, start with small tweaks to your day. A 20 min walk a day would be a good start. Other simple lifestyle changes could be choosing to take the stairs, instead of the lift, at work. Or riding your bike where you can, over taking your car.
If the thought of putting on your running shoes fills you with dread, pick something you enjoy doing and you’ll forget that you’re exercising. You don’t need to run a marathon to get some exercise in. Stuck for ideas? Here’s some suggestions for you to try.
Take a dance class
Frisbee with a friend
Aqua aerobics
Yoga or Pilates classes
Group dog walks with other canine lovers
Pick up a skipping rope and learn a routine
Boxercise
Take a long walk and a catch up with a friend
Bike riding in the forest
2) Drink plenty of water
Your body is about 60% water. So it’s pretty vital to be drinking it.
Getting enough water in is essential for your body to function optimally. It helps regulate body temperature, lubricate joints, promote cell health and improve your mental focus, energy levels and mood.
Although 2-3 litres a day is a good average to go by, there’s no set amount of water everybody should be drinking. How much you need will largely depend on how active you are, where in the world you live, your diet and your current state of health.
Most people don’t drink enough, however. Here’s 4 simple changes you can make to your daily routine to increase your intake.
Bring a reusable water bottle
If you’re often out and about, it’s not always easy to keep hydrated. You can try bringing a decent sized reusable water bottle around with you so you always have some water to hand.
swap out Fizzy drinks and caffeine
Find yourself drinking a lot of fizzy drinks and caffeine? Make a point to switch out these drinks with water instead. It’s healthier and it’s an easy way to get more water in.
set hourly reminders
If hydration isn’t something that’s on the forefront of your mind whilst working, set yourself an hourly reminder alarm on your computer or phone.
Natural flavouring
Not a fan of the taste of water? Don’t worry, you’re not the only one. Try naturally flavouring it with a slice of lemon, lime, strawberries or cucumber.
3) Eat a balanced diet
Eating a nutrient rich, balanced diet is key to maintaining a healthy, functioning body. A good diet can lower the risk of disease and improve not just your physical but your mental well-being too. But how do you actually ‘eat healthy’? With all the weird and wonderful diets out there, it can be difficult to know where to start. Here’s our suggestions:
Get healthy on the go
If you know you’re out the house a lot, set aside some time in the evenings to prepare balanced on-the-go meals. It’ll stop you from opting for quick, fast-food options, which are laden with preservatives and additives that aren’t good for your health. Not got time to prepare your food each night? Choose one day of the week to your meals in bulk and freeze some!
whole foods vs processed
Processed foods might be quick and easy to grab and go with, but they’re no good for your health. Instead choose to eat fresh fruit, vegetables and whole grains. Choose meat that you have to cook, rather than ready-to-eat meat. Whole foods are rich in nutrients and free of additives. Having a diet full of real food is one of the best things you can do to maintain good health.
Don’t over complicate it
We all need a balance of protein, carbohydrates, fats, fibre, vitamins and minerals to keep our body healthy and functioning optimally. And it doesn’t need to be much more complicated than that. Some things to consider; not all fat is created equal. To look after your brain and heart opt for good fats such as olive oil, oily fish and nuts. Similarly, when choosing carbohydrates go for complex, unrefined carbs such as whole grains, potato, vegetables and fruit.
supplement to compliment
Despite best efforts. It can be difficult to get the right amount of vitamins and minerals from a healthy diet alone. Which is why it’s helpful to supplement. We now offer a select few supplements that can assist your body and compliment your chiropractic care. Feel free to ask us for our advice on supplements, if you feel your diet isn’t so great.
You don’t need to do anything extreme, or be overly strict to eat a healthy diet. The key is to be mindful of your food selection, not wildly restrictive.
4) Give yourself a good nights sleep
Most of us need between 6-9 hours sleep a night to wake up feeling refresh each morning. The exact amount of time you need will depend on you- some people do better with less sleep and others need more. Here’s some pointers if you struggle to get some decent shut eye.
shut lights and Electricals down
Try turning your phone, TV and any bright lights off at least 1-2 hours before bed. Swap the screen for a book as you try to wind down. If you really need to be on your laptop late at night, wear blue light blocking glasses. Or you can download an app such as f.lux to block blue light.
watch your caffeine consumption
Avoid drinking that late-night, or even late afternoon cuppa. Caffeine can stay elevated in the blood for 6-8 hours, so it’s best not to drink it after 4pm. If do you enjoy a warm drink before bed try swapping it for a decaf version, or go for a calming herbal tea.
5) Take time to unwind
With life being as busy as it is sometimes, it’s easy to forget to wind it back a peg. We can’t continue to be our best for our friends and family, if we don’t look after ourselves first. Make time to do something everyday that you enjoy. Whether it’s cooking, reading or going for a walk in nature. Make sure you make time for you.