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10 Simple Healthy Living Tips
The road to better health doesn’t always mean you have to make drastic lifestyle changes. There are a lot of small steps that can be made today and better still they can easily be incorporated into your daily routine. Here are just a few ways….
1. Don't Skip Breakfast
Research suggests people who eat breakfast are slimmer because they tend to eat less during the day and do not crave those high-calorie snacks between meals. Breakfast also restores glucose levels – an essential carbohydrate that is needed for the brain to function.
2. Drink More Water
You need to drink plenty of fluids to avoid dehydration during the day. The government recommends 6-8 glasses (1.2 litres) each day so keep a refillable water bottle everywhere you go! Avoid sugary soft and fizzy drinks that are high in added sugars and calories, and are also bad for your teeth
3. Cut Back on Processed Foods
It’s easy to make simple switches to whole foods – for example swapping processed breakfast cereal for porridge is a great way to start the day. Other changes include cutting out sugary fizzy drinks, swapping white bread for a wholemeal pitta and loading evening meals with nutrient rich veg
4. Get Some Sleep
Did you know we can go longer without food than we can sleep? Research shows a clear link between inadequate sleep and poor health, including an increased risk of high blood pressure, obesity, depression, diabetes and heart disease. Ideally you should be aiming for 7/8 hrs of quality sleep each night
5. Move More
Exercise is central to optimising health. Quite often it’s too easy to find excuses not to visit the gym, a great first step is just committing to move more! Get up often, walk more, take the stairs, park away from where you need to go and get off the bus one stop early. Aim to do some form of physical activity for 30min each day
6. De-stress
Getting active is one of the most effective ways to improve mental health, from depression and anxiety to improving your memory, aiding sleep and lifting your overall mood – with the added benefit of getting fit along the way. Even a modest amount of exercise can make a big difference, regardless of your age or fitness level
7. Eat Less Salt
16 million people in the UK suffer from high blood pressure – responsible for 60% of strokes and 40% of heart attacks. Salt is one of the major causes of high blood pressure. You shouldn’t have more than 6g of salt a day, which is difficult when it is in everything from sauces to breads. More than 1.5g of salt per 100g is considered high
8. Portion Control
Make sure you eat the right amount of calories for how active you are, balancing the energy you consume with the energy you use. Men should have around 2,500 calories a day and women around 2,000. And don’t forget alcohol is high in calories, so cutting down can help you to control your weight
9. Don’t Over Exercise
A common mistake many people make, especially when starting out. They hit the gym hard on their first session and find they can’t move their legs the next day due to DOMS (delayed onset muscle soreness). The smart way is to start gradually and build up frequency and intensity. Look to start off with some brisk walks, maybe a swim and check out the fitness classes on offer at your local gym
10. Have Some Fun
Finally, believe us when we say, exercise can be fun. And this is especially true if you participate in a group or train with a friend. Find a class or activity you enjoy and have fun with it
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