We are bombarded with advice on ways to improve our health. Often it can feel overwhelming and so as a result, we do nothing.
However, small improvements to how we live day to day can have a significant impact on both our short and long term health.
For many, lockdowns have had a negative impact on both physical and mental health. So what can you do to make some positive changes?
Each of these very simple habits has wide ranging benefits for our health and wellbeing. Here are five simple ways to improve your health today.
ADD AN EXTRA PORTION OF VEG TO EVERY MEAL
Fibre, vitamins, minerals, antioxidants… the list of beneficial nutrients in vegetables is long. These nutrients play vital roles in keeping us well. Vegetables can also aid weight loss but unfortunately, most of us don’t eat nearly enough. One great habit to get into at every meal time is to ask, how can I include one extra portion of veg? I do this myself – there is always room for one more portion! I draw a blank, I simply eat a carrot, a handful of cherry tomatoes or a chunk of cucumber while I am making my meal.
TAKE A VITAMIN D SUPPLEMENT
One quick spray a day will take you seconds but optimal vitamin D status helps our immune system protect us from infection, it is vital for bone health and it plays a key role in regulating our mood. I cannot over emphasise the prevalence of vitamin D deficiency. Every week I see client test results showing low levels. If you don’t already have a supplement, try BetterYou’s DLux 3000iu. I keep mine in my bathroom cupboard next to my toothbrush to make sure I take it every day.
DRINK ENOUGH WATER
The irony about water is that we all know we should be drinking several glasses a day, and yet most of us don’t. Dehydration can compromise our energy levels, concentration, bowel movements and much more. Get yourself a one litre bottle and know that you have to drink two bottles a day to hit your goal.
Our exposure to light is far from optimal. We spend much too much time in front of screens and far too little time outside, exposed to the sun. This impacts our biology in a range of different ways, including interfering with our sleep-wake cycle. Getting outside every single day is one of the best ways to improve health. Even if you can just manage a 10 minute walk in your lunch break. Humans were not designed to spend every waking minute in doors, sitting in front of a screen.
I advise meditation to every client I work with. The science is there to prove just how beneficial meditation is but you have to practice it yourself to experience how life changing it can be. I know it’s not easy to switch your mind off and that it’s easy to sit there thinking “I could be answering emails and doing something ‘useful’ with this time”. I’ve been there. Stick with it. Commit to at least 10 minutes every day and it will do wonders for your wellbeing. If you struggle to switch your brain off, try using the meditation app MEYA. Or simply focus on your breathing; the 4-7-8 breathing method works well for many.