Health is a very popular topic as always and it is a very controversial subject with many people arguing about what exactly health involves. The truth is, it can be very different for each person. As the saying goes, “one man's meat is another man's poison” and this can be very true from the types of food we eat, to the type of exercise we do and the kind of things we do to relax and have fun. This is because we all thrive on and enjoy different things. That is why it is so important to listen to your body when experimenting with new things and do what feels good for you and right for your unique body.
How healthy are you? Find out by downloading my free Health Scorecard and rate your health.
There are many benefits to improving our health:
Strong immune system to fight viruses
Emotional resilience so we feel calm and in control
Good brain function which helps us with mental sharpness as we age
Perform optimally at work and in sport
Lose weight and unwanted body fat
Improve sleep so that we feel refreshed when we wake up
Increase our energy so we feel motivated to pursue all our goals
Here are ten areas we can focus on to ensure our health is optimal:
Sleep - although we may be an early bird or a night owl, we must get enough quality deep sleep each night. Ideally we should be sleeping during the hours of darkness, as early as we can before midnight to maximise our deep sleep and we need 7 - 9 hours sleep each night. You will know you are getting enough sleep if you can wake up without an alarm and feel rested when you wake up. Sometimes this just requires correctly timing your wake up after 4 or 5 sleep cycles before you go into the next sleep cycle. Try using the app Sleep Cycle which can help you wake up at the best time after a sleep cycle ends.
Fitness - we all know we need to exercise! It is vital to have strength-based exercise as we grow older to ensure we have good muscle mass. Cardiovascular exercise as well as flexibility are also vitally important. Find the exercise you love to do which you will do regularly. Daily movement is key!
Nutrition - what we eat has a major impact on our body. There is a lot of confusion about what is healthy and not healthy. Ensure you include good quality protein daily as well as colourful fruit and vegetables and healthy fats. Most importantly listen to your body and track what foods feel good. Do not assume that because a food is deemed healthy that it is good for your body. Some people have trouble digesting nuts and certain vegetables. Read this blog post if you want to learn my 10 tips on How to Eat Healthier.
Gut Health / Healthy Microbiome - looking after our gut health is really important, especially since the ratio of microbes in our body compared to human cells is 3:1. We have approximately 37.2 trillion human cells compared to 100 trillion bacterial cells. Plant foods like onions, garlic and leeks feed our good gut bacteria as well as fermented foods like sauerkraut, bio-yoghurt, kefir and kimchi. Avoid artificial sweeteners and processed foods and try to follow a regular routine for eating and sleeping for a healthy microbiome.
Hydration - regular intake of clean filtered water is necessary for good health. All of our organs need high amounts of water including the brain, our blood and our muscles. If we are not drinking enough water, we can suffer from headaches, lack of focus and concentration, high blood pressure, dry skin and kidney problems. If you like a change from water, try eating some fresh fruit which is very hydrating or herbal teas.
Reducing Toxin Exposure - toxins create a great deal of damage in the body. It is important to look at the beauty products you use and limit parabens and fragrances which can disrupt your hormones. The app Think Dirty is fantastic to screen your products. Try and eat organic foods where possible to limit pesticides in your body. Try and air out your house at least once a week as new furniture and carpets can release toxins which is called “off-gassing”.
Detoxification - although everyone talks about “doing a detox”, many people are not doing what is really required for healthy detoxification. This involves daily bowel movements, drinking plenty of water, sweating regularly and ensuring good intake of all the necessary nutrients for the detoxification process. These nutrients include a variety of amino acids from both animal and plant protein as well as vitamins and minerals from colourful fruits and vegetables, and cruciferous vegetables like broccoli.
Stress Management - stress is one of those hidden causes of disease which tends to be overlooked. We can eat the best diet in the world and exercise regularly but if we suffer from stress, this can wreak havoc in the body. This is because stress shuts down many functions in the body like the immune system and the nervous system which are so vital for maintaining health. Also digestive secretions like stomach acid are massively reduced by stress and our hormones are limited as we don’t need to have all these things working well if we are running for our lives from a predator. Daily relaxation is absolutely vital for health which can include meditation or mindfulness or just spending 10 minutes a day doing something you love like playing a musical instrument, spending time with friends or family or laughing. Read my blog post on How to Manage Stress for more tips.
Mindset - the way we think is key to our health. We can manifest disease through negative emotions and beliefs. It is important to watch the thoughts we have and challenge any negative or disempowering ways of thinking. Practising gratitude daily is a wonderful way to improve our mindset by really tapping into the positive feelings relating to the wonderful gifts we have in our life. I know many of us are going through a tough time with the pandemic and it is important to really take time to appreciate even the tough things that teach us life lessons. The way you start your morning can also massively impact your mindset for the day. Swap the morning news with reading a couple of pages of an inspiring book.
Relationships - we thrive if we have supportive, nurturing relationships in our life as these help us feel happy and loved. This reduces stress and boosts our immune system as well as positive hormones like oxytocin. I know sometimes it's tricky with family as we don't feel like we get to choose our family. Ensure that you surround yourself with people who respect you and see the best in you. And if you haven't got those people currently in your life, it might be time to build some new relationships! According to motivational speaker Jim Rohn, “You are the average of the five people you spend the most time with.” Consider carefully if you want to be thinking and behaving like the five people you spend the most time with and choose your people well!
I hope these ten tips have given you food for thought on how you can boost your health. It is an ongoing project to keep eating healthily and exercising and taking time to relax. However it is time very well spent if we want to have a high quality life as we age. You can download my free Health Scorecard and see how healthy are in the above 10 areas.
