Having health goals for the New Year is a splendid thing I reckon. Improving our health is such a worthwhile venture. The more well we feel, the more we can enjoy life and give to others. The hard part can be, where do we start? If we have a particular challenge, sure that’s a focal point. But what if you feel generally well, but want to feel better and be proactive? To build habits that improve your health for years to come? There’s so much health advice out there that it can be overwhelming ..
So, what are the top 3 health priorities for most people?
- Better Sleep.
In my clinical experience, better sleep is the first place to start. Most of us need 8 hours sleep to function well. Science shows that it doesn’t differ much. Some of us feel fine on less sleep, but continued lack of sleep can create last hormonal changes in our body that we won’t be aware of until years later .. So, not compromising on at least 8 hours sleep is important.
It’s not just about quantity of course, sleep quality is also important. How do we set ourselves up for better quality sleep?..
- The hours before midnight are the most restorative, so aim for earlier nights.
- Winding down before bed is key. Creating rituals that cue your nervous system to down-regulate.
- Disengaging from work conversations and notifications.
- Reading/ listening to music/ bathing/ showering
- Avoiding alcohol (yes it negatively impacts sleep quality)
- Avoid late night snacking and drinking. Our digestive system & bladders being active can disrupt sleep.
- Avoid blue screen light at night.
Of course, we can’t control these optimal conditions all the time. The goal is most of the time.
2. Better Diet
This one can get complex, so focus on the basics first:
- Mostly whole, unprocessed foods
- At least 5 different coloured vegetables per day
- Relax while you eat. Avoid eating at your work desk etc.
- Limit refined sugar!
- Avoid overeating. Eat until you 2/3 full only.
- Seeds are nutritional powerhouses, incorporate them into your daily diet.
- A varied wholefood diet is good for our gut microbiome, try not to be too narrow with your food choices. Try a new food each week perhaps?
3. More Movement
Moving our bodies is good for our physical and mental health. It improves our sleep, memory and much more. Any kind. Choose a few activities that you enjoy and do them regularly. Aim for 150 minutes of exercise per week. 5 days of 30min sessions can work well. Don’t forget to incorporate at least 2 sessions of strength training in the mix. There’s lots of great videos and guides for routines which can be done easily at home.
The great thing about healthy habits is that they have a cumulative effect. It all adds up. Any positive changes will have a positive ripple effect. Pick one or pick 3 changes. Making one positive change per week can set up new habits and give lasting benefits. If it is a change that is particularly hard for you to contemplate, perhaps just try it for a week and see how you feel. Reframing it as a trial can take the pressure of it. Or simply pick an easier change and aim for momentum.
Onwards & upwards!