Words of wellness: 15 simple tips for your wellbeing
As we all know, maintaining good health is paramount to living well. The key to grasping healthy habits is to gradually incorporate them into our lifestyles, making simple small changes at a time. To give you a head start, we’ve put together some simple tips to help you on your way.
1. Eat mindfully
Chew your food slowly, thoroughly and make eating your priority. Turn off any devices that may stop you from concentrating on what is on your plate and eat at the table instead of on the sofa in front of the TV.
Sleep allows the body to rejuvenate and detoxify, helping with brain functionality. Aim to get at least 6-8 hours of sleep a night.
3. Have breakfast
Breakfast is truly the most important meal of the day. It helps to kickstart our metabolism, fuelling us for the day ahead. If you don’t have time in the morning, prepare a meal the night before such as overnight oats or a breakfast smoothie that you can take on the go.
4. Eat the rainbow
Choose a variety of colourful fruits and vegetables as they are rich in vitamins, minerals and fibre. They also contain phytochemicals which helps to boost the immune system, neutralise free radicals and can help suppress cancer development.
5. Keep hydrated
Drinking water throughout the day is necessary for muscle and organ function, and gets rid of the body’s waste and toxins. It’s also essential for the transportation of nutrients around the body and regulating your metabolism.
6. Have gratitude
Stop worrying about the things that you haven’t got and instead be grateful for the things you have achieved so far. Life is a journey, not a destination.
7. Drink lemon water upon waking
Drinking warm lemon water first thing in the morning helps kick start the digestion process and rejuvenates and detoxifies the body. It boosts your immune system and contains energy-boosting Vitamin C.
8. Stock up on complex carbohydrates
Complex carbohydrates such as green veggies, pulses and whole grain products naturally stimulate your metabolism and digestion, providing us with slow releasing energy to keep us feeling fuller for longer while sustaining our energy levels.
9. Eat a variety of whole foods
For optimum nutritional benefits, aim for foods that are high in vitamins and minerals to balance with your macronutrient intake. Try to avoid processed and refined foodstuffs as they can contain added preservatives, chemical colourings and flavourings. Always make home-made food whenever possible.
10. Cut down on alcohol
Alcohol has a high sugar content and can cause a surge in blood sugar levels, with excessive consumption having an impact on liver health. Government guidelines advise that we should not exceed 14 units over the course of the week.
11. Drink matcha
It’s an excellent alternative to coffee as it boasts large amounts of antioxidants. Green tea also provides a source of antioxidants and is good for detoxification, but matcha tea is known to pack 137 times more antioxidants than green tea per cup serving.
12. Dry body brush
Besides from being an absolute skin saviour - helping to get rid of dead skin to revealing bright and smooth skin - dry body brushing also helps to improve blood circulation and lymphatic drainage.
Tip: Body brush your skin whilst it’s dry just before hitting the shower or bath. Next, apply a good quality exfoliating scrub to wet skin and rinse off. The result: greatly improved skin texture.
13. Include protein with every meal
Besides helping to build strong muscles and organs, protein regulates your metabolism and helps suppress those hunger cravings. Foods high in protein include fish, poultry, eggs, nuts, dairy and dairy alternatives.
14. Reduce your screen time
We are often glued to our smartphones, tablets, laptops from our alarm going off to work to watching stuff in the evenings. Being too dependent on our devices can make us lose sight of what is happening in the moment. Set aside some time to read a book or to take up a new hobby.
15. Get moving
Guidelines set by government recommend that we should be doing at least 150 minutes of moderate aerobic activity over the course of the week, every week (e.g. walking, cycling). To incorporate more physical activity into your lifestyle, try brisk walking for at least 30 mins over the course of five days or do 75 min of vigorous activity (e.g. HIIT) throughout the week. If you work in an office, go for a short walk during your lunch hour.
Written by Megan. Megan is a personal trainer and the creator of Aesthete Athlete.