It can be difficult looking after yourself. Work, family life, life in general, can get in the way of you checking in on your health. Small changes will be easier to involve in your day-to-day life and are less likely to overwhelm you or feel like a chore.
If you’re looking to life a healthier lifestyle, take a look at our picks for small changes you can make to aid every aspect of your health.
1. Eat better
There are lots of small moves you can make to eat better.
Slow down while you’re eating, to give your body enough time to realise it’s getting full. Also, eat your greens first so the healthiest aspect is in and you’re likely to get fuller before you reach the less nutritious aspects of your meal.
Switch to whole grain in bread and rice, adding a heaping helping of fibre, B vitamins and minerals such as zinc, iron, magnesium, and manganese to your diet.
Increase your protein intake with eggs, nuts, and beans to help you feel fuller longer and avoid cravings. Lean meat is of course another option, but chances are, unless you’re vegan or vegetarian, you’re already getting enough meat.
Bake or roast your foot rather than grilling or frying, which form toxic compounds such as polycyclic aromatic hydrocarbons and others that have been linked to conditions such as cancer and heart disease. Other options are broiling, poaching, slow cooking, or stewing.
Look into supplements. Omega-3 and vitamin D are the obvious ones, since both are less likely to be found in the food you’re already eating. Omega-3’s help combat omega-6 fatty acids, which are very common in a Western diet, on top of its other benefits like maintaining brain function and heart health.
2. Drink better
The recommended 2ltrs of water a day can seem daunting. Fill one bottle and work on it throughout the day. Mark your bottle with how much you should drink by a certain time of the day to break up the large task into smaller ones and I bet you’re surprised how much you can guzzle.
Water has many important jobs, including carrying nutrients and oxygen to your cells, flushing bacteria, aiding digestion, stabilizing heartbeat and blood pressure and protecting organs and tissues. But if you want to see the effect of water, look at your skin. You should see clearer skin, with less wrinkles and smaller pores.
3. Exercise better
Your physical health in almost every way will upgrade if you push yourself to exercise more. The roadblocks to exercise are more about finding the right fit. Some of us prefer incidental exercise, so look for ways to implement exercise into your day-to-day life. For example, you might check out a home gym equipment website to invest in a folding treadmill, which can be stored under a standing desk. Or you need to find exercise you love and haven’t found it yet. You like swimming but the pool is always full of kids? Try cold-water swimming. If you would prefer to exercise in the house, try yoga or pilates and look into other types of home gym equipment.
Look into private health care if you’re situation will take more than a good jog to shift, and the GP has a waiting list. Take a look at the website of Switch Health for more information.
4. Sleep better
Poor sleep will have an immediate negative effect on your exercise performance, brain function and hormones. If even for the sake of the people around you, get a good night sleep.
Increase light exposure during the day and reduce blue light exposure in the evening. If you don’t fancy wearing blue light glasses, there are apps like f.lux that will block blue light on your devices.
Avoid caffeine and naps and try to keep your bedtime consistent. Consider a supplement at night. Melatonin is a key sleep hormone and can be offered by your GP. On the high street there are options like ginko biloba, glycine, valerian root and magnesium.
5. Brain better
All of these steps should lead towards a better state of mental health. Exercise will raise self-esteem and help you concentrate, sleep, and feel better and aid mental health by releasing endorphins. Alongside that, a diet that aids your physical health will aid your mental health.
Of course, it’s never that simple, but there are little things you can do to help your head. Make sure to keep in touch with those too far away to see face-to-face. Ask for help when you’re feeling overwhelmed. Even if there are no practical suggestions to make things better, there will be a listening ear hearing you.
Do something you’re good at to gain confidence. Do something you love to lose yourself in your passion. Accept your flaws and perks. You are unique and you cannot be compared to anyone else.