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. 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.
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.
Focus on variety: Include a wide range of foods from all major food groups to ensure you’re getting diverse nutrients. Lean proteins, whole grains, healthy fats, fruits, and vegetables are all vital for maintaining a balanced diet [1].
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 [5,6]. 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.
Consider nutritional testing: If you’re unsure whether your diet is meeting your nutritional needs, at-home testing can help. A test like MyHealthChecked’s Vitamins & Minerals Blood Test provides valuable insights into any deficiencies and helps you make informed dietary changes.
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.
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 [2]. 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 [7].
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 [2].
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.
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.
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 [3].
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 [3].
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.
Explore 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.
In summary
Better wellbeing begins with simple steps: nourishing your body with a balanced diet, prioritising physical activity, and improving your gut health. By incorporating these habits into your lifestyle, you’ll be on your way to a healthier, happier you. Testing, such as MyHealthChecked’s Vitamins & Minerals Blood Test, can provide helpful insights into optimising your wellbeing journey.
References
1. UpToDate. Healthy Diet in Adults. 2022.
2. NICE Guidance. Physical Activity: Brief Advice for Adults in Primary Care. 2019.
3. British Journal of General Practice. The Role of Fibre in Gut Health. 2023
4. The Lancet. Gut Microbiota and Physical Activity. 2021.
5. Heart. Primary prevention of cardiovascular disease in women with a Mediterranean diet: systematic review and meta-analysis. 2023.
6. Experimental Gerontology. The role of nutrition and the Mediterranean diet on the trajectories of cognitive decline. 2023.
7. The Lancet Psychiatry. Association between physical exercise and mental health in 1-2 million individuals in the USA between 2011 and 2015: a cross-sectional study. 2018.