Small Lifestyle Changes Can Make A World Of Difference To Your Health And Wellbeing. Give These A Go...
Staying active, whatever your age, is important for a number of reasons; from helping to lower the risk of illnesses, to boosting good-mood endorphins in the brain.
The NHS recommends that adults should aim for a minimum of 150 minutes of physical activity over the course of a week.
This doesn’t have to mean hitting the gym. Try brisk walks, swimming, cycling and racquet sports too.
2. Get Up, Regularly
NHS research suggests that many adults spend more than seven hours a day sitting down. However, a study found that standing more and sitting less, lead to beneficial health outcomes. Aiming for a minimum of 10,000 steps a day is a good goal to try and hit.
Can you take a stroll on your lunch break? Schedule in a walk-and-talk meeting? Or maybe opt for some squats, press ups and lunges whilst the kettle boils. Any movement you can throw in throughout your day will be beneficial.
3. Prioritise Sleep
Sleep is pivotal for good health the UK’s Sleep Council says 40% of Brits suffer with sleep issues. Aiming for 7 to 9 hours of sleep a night can help boost your mood, reduce stress and support many other beneficial health outcomes.
4. Remove Screens At Night
The blue light emitted from screens can be disruptive to sleep as it stimulates our brain, stopping us from falling into a deep slumber. If you’re struggling to drift off and find yourself glued to a phone, laptop or TV right up until you hit the pillow, set a rule of ‘no screens 30 minutes before bed’. Try reading a book instead or listening to a podcast.
5. Pack In Nutrients
Eating a balanced diet can be hard in today’s busy society where we might find ourselves reaching for quick, processed foods and it can be hard to ensure we’re giving our body all the nutrients it needs. A multivitamin supplement can come in handy to provide a safeguard to our diet. We have developed a range of award winning multivitamin tablets, capsules, and gummies, so there’s something for everyone.
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6. Eat The Rainbow
We’re not talking Skittles; we’re talking colourful fruit and veg. Each colour provides a different array of vitamins and minerals.
For example, red tomatoes contain the antioxidant lycopene, whilst purple vegetables such as aubergines and red cabbage are filled with antioxidants that could protect cells from damage.
7. Factor In Some ‘Me’ Time
To-do list never ending? It might seem counterintuitive to take time out for rest and recuperation, however, studies have shown that you can be more productive when you have some privacy. Plus it allows you to stop, think and take stock of everything that needs doing. Try to factor in just 20 minutes each day where you can take some time out.
8. Boost Your Fibre
It doesn’t just keep you regular; fibre can actually help you stay healthy. In the UK, we’re advised to eat 30g of fibre every day, however many of us aren’t even coming close to that. The best sources of fibre include wholegrains, beans, legumes, fruits and vegetables. Try having oats with fruit for breakfast, include a sweet potato or lentils with your lunch and pack out dinner with a mixture of vegetables and brown rice.
9. Get Outside
There’s a multitude of benefits to heading outdoors into nature. According to the charity Mind, getting out in nature can improve your mood, reduce stress, improve confidence and improve physical health.
Plus, it doesn’t have to mean travelling far; even if you live in a city you can immerse yourself in nature as local parks and gardens can still offer these health benefits.
10. Drink Up
The NHS recommends we drink 6 to 8 glasses of fluid a day, which includes water, lower fat milk and sugar-free drinks, including tea and coffee.
Staying hydrated can help with a number of bodily functions, plus it can help you avoid constipation and provides many other health-boosting benefits.