Another new year and I know a lot of people make resolutions and lots of people are against them (not sure why?) but for me, they give me a goal, a way to better myself. Best example is when I decided to cycle way back in 2012. I still do it now and yes, sometimes I don't enjoy it, but on the whole, I do and I know it's really good for me.
Another reason why I like every new year, and why I take resolutions is because it feels like a new beginning, a clean slate.
So, to this end, we've put together a list of 5 habits that for most of us, would really help our overall health.
1. Go to Bed Earlier
We should aim to get 6-8 hours of sleep a night if we can. I’m a mum myself so I know this is not always possible. Looking after children, chores, work, ect get in the way.
Even if staying ASLEEP for 6 hours is not possible (not everybody needs 6-8 hours as well might I add) just being in bed, reading, writing, doodling, will help to relax, and unwind and in time, help you fall asleep.
If falling asleep eludes you, there are a few things you can do…
We can spend over 16 hours in front of screens every day. This amount of artificial light can cause eye strain and affect your sleep patterns – the solutions (apart from less screen) is TrueDark.
TrueDark wearers experience better concentration and deeper sleep when wearing their lenses.
Make an habit of it – for example, I will be in bed at 10pm every night. Start your routine at 9.30pm.
Make sure your bedroom is quiet, dark, relaxing, and at a comfortable temperature AND remove electronic devices, such as TVs, computers, and smart phones, from the bedroom.
2. Drink more Water
This is one you hear all the time: “drink more water” and there are MANY reasons why it’s an important one to follow.
Benefits of drinking water:
• Increase physical and mental clarity
• Improves moods
• Increases joint and skin elasticity
• Prevent constipation
• Is needed for optimal digestion
• And much MUCH more…
Tips to increase your water consumption...
Have a bottle with you at all times (reusable bottle)
Aim to drink 500ml by midday
If water is not your thing, add some fresh fruits
Drink water every time you brush your teeth, eat a meal, or use the bathroom
Also, at the beginning, you might find yourself going to the bathroom a lot, don’t worry, this will get better with time
3. Get more Active
This does not mean that you need to go join a gym, start cycling everywhere, run daily, ect (although that is pretty good too). But what it means is making one single change. This could be going for a walk every day, or every other day, getting off the tube or bus one stop earlier. Cycling to the shop instead of driving.
"As a general goal, aim for at least 30 minutes of moderate physical activity every day. If you want to lose weight, maintain weight loss or meet specific fitness goals, you may need to exercise more. Reducing sitting time is important, too. The more hours you sit each day, the higher your risk of metabolic problems."
Actively moving for at least 30 minutes every day is what we should all aim for (more if you can).
Improve your brain health
Help to manage your weight
Reduce the risk of many diseases
Strengthen bones and muscles
4. Take Time for Youself Daily
As a mum, and business owner, I know that this might sems like an impossible task. However, it is possible.
- Go for a walk, alone
- Do something you enjoy
- Read a book or a magazine
- Self-care (take a bath, moisturise, give yourself a face mask, ect)
- Have a nice long stretch
- Practise meditation, journaling
- Do something creative (write, draw, cook)
- Listen to podcast or eBook
- Lie down, and breathe
"Regular, uninterrupted “me” time helps our busy brains to unplug and unwind. In doing so we relieve stress which helps us sleep better, gives us more control over our moods, increases our patience level, and helps us to live in the moment."
5. Eat a Wider Variety of Food
A diet rich in a wide variety of fruits, vegetables. grains, good fats has been proven to have lots of health benefits, such as reducing your risk of several chronic diseases and keeping your body healthy.
So here are our top tips for a better diet:
- Shop with a list
- Get a meal planner and plan your meals for the week and buy what you need
- Try a new recipe every week, be adventurous!
- Shop online, I find that when I order food online I only buy what I need and I am more aware of offers, price per weight, ect
Try something new...
Try a new recipe every week. Trying something new can be a fun way to add more diversity to your diet.
Check our blog for lots of healthy recipes.
Also, an idea for a gift is buying for yourself (or others) a cooking magazine susciption.
Don't Forget Your Supplements...
From probiotics to omega 3, there's lots to things about.
See below for our top supplement recomendations...
And our 4 top supplements...
A good probiotic - important for maintaining gut health, which makes them important supplements for optimal health because we digest and absorb nutrients through the gut.
Vitamin D - the body naturally produces vitamin D through sun exposure, the sun is often not strong enough to meet the body’s needs. Vitamin D can help to fight diseases, protect your bones and support your immune system - to name just a few.
Omega 3 - 500-900mg of omega-3 fatty acids to meet optimal levels. Omega-3 fats have been shown to help prevent heart disease and stroke, skin issues and may play protective roles in degenerative conditions.
Magnesium - one of the most important supplements for optimal health because it is required for more than 600 enzyme reactions in the body.