As we all know, diet is just one component of a healthy lifestyle. Today we're going to be taking a look at some other common issues that can contribute to poor health - and what we can do about them!
Following on from May’s blog post about healthy eating, and what constitutes a healthy diet, we thought it might be useful to introduce a holistic view of health. You could eat the healthiest diet possible but if you are sedentary all the time and have a highly stressful lifestyle (perhaps due to work, family commitments, financial concerns or poor mental health), your body will be more susceptible to disease and you are less likely to find yourself in good health.
That said, here are a few areas where perhaps you might want to try and make a few improvements in your own lives. Some are bound to be easier than others - if you can’t manage much, maybe start with one of them!
Health & Diet/Nutrition
Lets start with the easy one. To summarise our previous blog post on the topic, healthy eating involves eating whole, unrefined, preferably organic foods, and avoiding processed (packaged) foods. Oh yes, and drink lots of clean, filtered water!
So, now we have diet covered - but what about the rest?
Health & Exercise
Some form of exercise is required to maintain health. Exercise is ‘Physical effort to sustain or improve health and fitness.’ This can include gentle activities such as walking, cycling and swimming, or more strenuous ones such as weight training, running and tennis. Exercise supports overall health & wellbeing improvement such as disease prevention (heart disease, diabetes), improving strength & flexibility, increasing endurance, aiding bone health & weight control, improving your mood and helping to extend life (and the quality of it).
It is worth remembering that a lack of movement leads to poor health and creates a bodily environment in which diseases can manifest. So find some movement or activity that suits you, whether it's walking the dog, taking a dance or pilates class, or hitting the gym! It’s important to find an activity you enjoy and can fit regularly into your schedule for it to be a sustainable habit, so be creative!
Mental Health
Medical intervention may be required when it comes to mental illnesses, but what I am talking about here is ensuring the best environment and routine for your mental wellness.
Stress - stress can have a very negative effect on the body - this can range from headaches, anxiety, weight gain and skin conditions to asthma, diabetes, high blood pressure, heart disease and arthritis - all of which can seriously affect quality of life. It’s important to find ways to relieve stress as, of course, it cannot always be avoided (but if the root cause can be identified and eliminated, reduced, or at least controlled, that would be optimal).
Relaxation - To counter daily stresses, some things that are worth trying include:
diaphragmatic breathing exercises
epsom salt baths (the magnesium aids relaxation)
eating regularly (3 meals a day) and avoiding refined carbs to keep blood sugar levels stable
avoiding stimulants such as caffeine, alcohol and drugs
eating a diet rich in potassium (to support adrenal function), magnesium (to reduce cortisol release), Omega-3 (to lower cortisol levels) and vitamin C (vitamin C is excreted in the kidneys in times of stress)
include things such as acupuncture, infrared saunas, or meditation
get some exercise, preferably outdoors, if possible in nature
ensure you get a good night’s sleep
Sleep Hygiene - When it comes to sleep we need to consider both quality AND quantity of sleep. There are lots of things we can do to create an optimal environment for sleep. This includes avoiding screens for 2 hours before bedtime, not eating too late at night, having a relaxing bedtime routine such as a bath and reading in a darkened room, and keeping regular bedtimes and wake up times.
So there it is, just an overview for now but we’ll be back and going into more detail in future posts. Until then, take care of yourselves! 🙂
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