Give your health some love: three simple tips for better wellbeing
Achieving and maintaining your overall wellbeing doesn’t have to be a daunting task. By focusing on small, meaningful changes, you can enhance your physical, mental, and emotional health. Prioritising your wellbeing begins with understanding your unique needs and making choices that support a healthier lifestyle. You might also find that exercise feels hard to enjoy if you are mainly doing it to change how you look, rather than to feel stronger, protect your heart, and support your long-term health. This might involve setting realistic goals, scheduling time for selfcare, and regularly assessing how you feel. Let’s explore three simple yet impactful ways to prioritise your wellbeing: nourishing your body with a balanced diet, staying active, and improving your gut health.
How to improve your wellbeing with three simple steps
1. Nourish your body with a balanced diet
A balanced diet provides the nutrients your body needs to thrive. Eating well helps you feel energised, supports your immune system, and enhances mental clarity. Long term eating patterns such as a Mediterranean-style diet, rich in vegetables, fruit, wholegrains, pulses, nuts, olive oil and fish, are linked with better heart health and overall wellbeing.
Focus on variety: Include a wide range of foods from all major food groups to ensure you’re getting diverse nutrients. Plenty of vegetables and fruit, wholegrains, beans, lentils, nuts and seeds, with modest amounts of dairy or alternatives and lean protein sources, can help you cover key vitamins, minerals and fibre. Lean proteins, whole grains, healthy fats, fruits, and vegetables are all vital for maintaining a balanced diet.
The benefits of the Mediterranean diet: The Mediterranean diet, for instance, has been extensively studied and is linked to lower risks of heart disease and improved brain health. Research in women also suggests that this way of eating can help reduce cardiovascular risk when followed over time. This dietary pattern focuses on whole, minimally processed foods, including olive oil, nuts, fresh vegetables, and lean protein sources like fish, offering a perfect model for balanced eating.
Don’t skip meals: Skipping meals can lead to energy dips and overeating later. Aim for three balanced meals a day and consider healthy snacks like nuts or fruit to stay satisfied between meals. If you find yourself skipping meals because you are busy or trying to manage your weight, it may help to plan simple, balanced options in advance so you are less likely to rely on highly processed foods later.
Consider nutritional testing: If you’re unsure whether your diet is meeting your nutritional needs, at-home testing can help. Tests should not replace NHS checks or medical advice, but they can provide extra information about your current status. A test like MyHealthChecked’s Vitamins & Minerals Blood Test provides valuable insights into any deficiencies and helps you make informed dietary changes. The Vitamins & Minerals DNA Test can highlight genetic variations linked with how your body processes certain nutrients, which may support more personalised food choices over time. Always discuss unexpected or concerning results with a healthcare professional.
2. Prioritise physical activity
Regular physical activity is one of the most effective ways to improve your physical and mental health. It boosts energy levels, enhances mood, and supports overall wellbeing. Exercise improves cardiovascular health, strengthens muscles and bones, and can even alleviate symptoms of depression and anxiety. National guidance suggests that being active on a regular basis can lower the risk of heart and circulatory problems, type 2 diabetes and some musculoskeletal issues, while supporting mental wellbeing and sleep.
Think about moving for health, not an aesthetic: Many people feel pressure to exercise mainly to change how they look, which can make movement feel like a chore. Instead, try to see physical activity as something you do to support your heart, joints, balance, mood and long-term health. Even small amounts of movement count, and you do not need to aim for a particular body shape to benefit.
Start small, stay consistent: If you’re new to exercising, start small. Even 10 minutes of brisk walking a day can make a difference. Gradually increase your activity level to include 150 minutes of moderate-intensity exercise per week. That is roughly 30 minutes on five days a week, and you can break it into shorter sessions if needed. Even brisk walking counts! A study published in The Lancet Psychiatry (2018) revealed that individuals who exercised regularly reported 43% fewer days of poor mental health compared to those who didn’t.
Incorporate strength training: Strength training not only helps build muscle but also improves bone density, balance, and metabolism. Incorporate exercises like squats, lunges, and resistance band workouts into your routine for better long-term health. Simple bodyweight exercises at home can be enough to get started, and you can increase the challenge gradually as your strength improves.
Make it enjoyable: If hitting the gym isn’t your style, find activities you enjoy, such as dancing, swimming, or yoga. Pairing workouts with social interaction can help you stay consistent. Invite a friend or loved one for a walk or join a fitness class. This not only keeps you accountable but also strengthens your connections, a critical aspect of overall health. If you live with a long-term health condition, or you have not been active for some time, talk to a GP or another healthcare professional before making big changes to your routine, and stop to seek medical advice if you notice symptoms such as chest pain, severe breathlessness or dizziness.
3. Improve your gut health
Your gut health plays a critical role in overall wellness, affecting everything from digestion to immunity. The gut microbiome - a diverse community of microorganisms in your digestive tract - helps process food, absorb nutrients, and maintain balance in your body. Keeping your gut microbiota healthy is vital for overall wellbeing. A gut-friendly, higher-fibre eating pattern is also linked with a lower risk of some long-term conditions, including heart and circulatory problems and type 2 diabetes.
Add fibre to your diet: Fibre is essential for gut health. Consuming high-fibre foods, such as whole grains, fruits, vegetables, and legumes, helps to nourish your gut bacteria and improve digestion. Aim for at least 30g of fibre daily to maintain a healthy gut balance. Many adults do not reach this target, so gently increasing fibre and fluid over a few weeks can be more comfortable than making big changes overnight.
Incorporate probiotic-rich foods: Probiotic-rich foods, such as yogurt, kefir, and fermented vegetables, introduce beneficial bacteria into your gut. These can help maintain a balanced microbiome, support digestion, and boost overall wellbeing. Some people also include fermented foods like sauerkraut, kimchi or live yoghurt as part of their routine. If you are thinking about probiotic supplements and you have an existing health condition or low immunity, discuss this with a healthcare professional first.
Stay hydrated: Hydration is key to gut function. Drinking enough water aids digestion, reduces bloating, and ensures your body’s waste removal processes are working effectively. Aim for at least six to eight glasses of water daily. You may need more in hot weather or when you are active. If you have been advised to limit fluids for a medical reason, follow the guidance from your healthcare team.
The role at-home testing
MyHealthChecked’s Vitamins & Minerals Blood Test is a simple and convenient way to understand your nutritional health. This at-home testing kit evaluates key vitamins and minerals like Vitamin D, Vitamin B12, and Ferritin to give you a clear picture of your nutrient levels. With quick, confidential results and personalised recommendations, the test helps you make informed decisions about your diet and lifestyle. Collect your sample easily at home and receive insights to optimise your health in just a few days.
MyHealthChecked’s Vitamins & Minerals DNA Test is a simple way to learn how your genes may influence your nutrient needs. This at-home cheek swab test looks at genetic variations linked with how your body processes certain vitamins and minerals, such as vitamin C, vitamin D, vitamin B12, omega-3 and folate. Your easy-to-understand report can help you identify where you may benefit from paying closer attention to specific nutrients and adjusting your diet or lifestyle accordingly. The results are not a diagnosis, but they can give you personalised insights to discuss with a healthcare professional if you want more tailored advice.
Frequently asked questions
1. How much physical activity do I need for better wellbeing?
Aim for about 150 minutes of moderate activity a week, such as brisk walking or cycling. If that feels too much, start with shorter sessions and build up slowly.
2. Can exercise improve my mental health as well as my fitness?
Yes. Moving your body regularly can help reduce stress, lift your mood, and help you sleep better. Even a short walk can make a difference.
3. What foods are best for gut health and overall wellbeing?
Focus on fibre-rich foods like wholegrains, beans, lentils, fruit, and vegetables. You can also add live yoghurt or other fermented foods if they suit you.
In summary
Better wellbeing begins with simple steps: nourishing your body with a balanced diet, prioritising physical activity for your health rather than for an aesthetic goal, and improving your gut health over time. These habits can support your energy, heart health, digestion and mood, especially when combined with regular check-ins on how you feel and, where appropriate, medical advice. At-home tests such as MyHealthChecked’s Vitamins & Minerals Blood Test and Vitamins & Minerals DNA Test can provide useful extra insights into your nutrient status or genetic tendencies, but they should sit alongside, not replace, NHS care and guidance from your healthcare team.
References
1. Hershey MS, Martínez-González MA, Álvarez-Álvarez I, Martínez Hernández JA, Ruiz-Canela M. The Mediterranean diet and physical activity: better together than apart for the prevention of premature mortality. Br J Nutr. 2022;128(7):1413-24.
2. Pant A, Gribbin S, McIntyre D, Trivedi R, Marschner S, Laranjo L, et al. Primary prevention of cardiovascular disease in women with a Mediterranean diet: systematic review and meta-analysis. Heart. 2023;109(16):1208-15.
3. National Institute for Health and Care Excellence (NICE). Physical activity: brief advice for adults in primary care. Public health guideline [PH44]. London: NICE; 2019. https://www.nice.org.uk/guidance/ph44
4. NHS. Physical activity guidelines for adults aged 19 to 64. London: NHS; 2024. https://www.nhs.uk/live-well/exercise/physical-activity-guidelines-for-adults-aged-19-to-64/
5. British Heart Foundation. What is the Mediterranean diet?. London: British Heart Foundation; 2014. https://www.bhf.org.uk/informationsupport/heart-matters-magazine/nutrition/mediterranean-diet
6. British Dietetic Association. Fibre: Food Fact Sheet. London: British Dietetic Association; 2021. https://www.bda.uk.com/resource/fibre.html
7. NHS. Be active for your mental health. London: NHS; 2025. https://www.nhs.uk/every-mind-matters/mental-wellbeing-tips/be-active-for-your-mental-health/