Your Health Starts At Home
Achieving Optimal Health and Wellbeing
Your Complete Guide for UK Residents
‘Health and wellbeing’ mean different things to different people. For one person, keeping healthy might be staying tee-total, running four times a week, and eating a strict calorie-controlled diet. For someone else, it might mean trying to drink more water, getting eight hours of sleep a night and having a daily walk. We all know our own bodies best, and what works for you might not be realistic for someone else. However, a few rules will always boost your health and wellbeing, both physically and mentally.
Eat more fruit and vegetables
Including fruit and vegetables in your diet will increase your vitamin intake and is said to reduce the risk of heart disease, cancer, and strokes. As a rule, the less-processed varieties are best. So don’t be fooled into thinking chips are a healthy way to consume potatoes! Instead, think about lots of coloured veg in stir-fries, or having fresh fruit as a snack. If you have a blender at home, you could make your own smoothies, which is a great way to get more than one portion of fruit or veg in one drink. Just be mindful that they can be very high in sugar, so don’t have them with every meal, or your teeth won’t thank you for it.
Get moving
If you’re not big on exercise, the thought of daily workouts can seem daunting at best and unachievable at worst. But moving your body more doesn’t mean you have to start training for a marathon. It could mean going for a walk, starting a yoga class, or trying an online class you can do at home. The main thing is that you choose an activity you enjoy because you’ll be more likely to stick to it. If you don’t exercise much now, start by doing 10 minutes daily and build it up slowly. Even making subtle changes can improve your energy levels and mental health, so don’t underestimate the difference even a small amount of exercise can have.
Find ways to deal with stress
We all feel stressed from time to time. But chronic stress puts much pressure on your body because you’re constantly in fight-or-flight mode. This has a big impact on your health and wellbeing as your immune system is affected, making you more susceptible to health problems such as diabetes, digestive issues, and heart disease. Reducing stress is often easier in theory than it is in practice, but there are things you can try. Exercising, for example, can be very effective thanks to the release of mood-boosting hormones called endorphins. Spending time in nature is another way to combat stress, as is practising mindfulness, journaling, or talking to a friend or counsellor about your concerns.
Prioritise friendships
It’s easy to let social plans slide when you’re busy with work and family life. All too often, we’re exhausted from juggling commitments, and before you know it, it’s been weeks since we’ve spent quality time with good friends. Although getting a date in the dairy can be difficult, it’s worth prioritising because strong relationships support mental health. Feeling isolated is linked to a higher risk of depression and physical health problems like headaches, neck pain and palpitations. Of course, it’s likely there will be times when meeting up in person is more difficult. But speaking to a friend or close family member on the phone or Zoom can be enough social interaction to boost your mental health and wellbeing.
Keep hydrated
The general rule of thumb is that adults should drink between six and eight glasses of fluid daily. While water is a cheap and healthy option, sugar-free drinks such as tea, coffee, and lower-fat milk also count. When considering your fluid intake, it’s important to remember that everyone is different, and you may need to adjust it sometimes. For example, if it’s hot or breastfeeding, you’ll need to drink more. If you’re very sensitive to caffeine, then drink tea and coffee in moderation. It’s also important to keep sugary drinks to a minimum, but sparkling water and low-sugar squash are both great ways to add flavour to water if you’re not keen on the taste.
