Staying healthy doesn’t just mean looking after our physical health, it’s also hugely important to look after our mental health as well. Check-in with how you’re feeling and be sure to talk to your loved ones. Take time for yourself when you can, whether that’s reading a book, doing some meditation or having a hot bath.
Add digestive-easing fresh mint to hot or cold water, antioxidant-packed rosemary to meats, and bloat-easing parsley to warm lentils. Improving your health doesn’t need to mean making huge, scary adjustments. You don’t need to follow a strict diet or start a vigorous workout regime to live well, stretch the years of your life and make them happier and more energised. If you think you need professional help, don’t let the situation stop you from reaching out. Many mental health specialists have adapted to offer counselling remotely. It’s important to remember that fruit and vegetable juices and smoothies, though they do contain nutrients, are also high in sugar.
If you’d prefer to go it alone, try the Go Jauntly app to discover walking inspiration near you. Oh, and don’t forget to include hills, which are the ‘walker’s gym’, increasing calorie burn by up to 60 per cent. When it comes to our health, there isn’t a one-size-fits-all approach, and only you will know the areas where you need to make changes in order to feel your absolute best. Perhaps you want to improve your sleep, maybe you want to work on your stress levels, or perhaps you want to keep your heart and lungs fighting fit. So to help you on your way, we have gathered 100 of the best health and wellbeing tips here in one place for you.
Studies show even mild dehyration zaps energy and lowers concentration. If you find it hard to take the suggested amounts, try adding fresh fruit, veg and herbs to water – cucumber and mint has a lovely spa-inspired flavour. Soak oats in apple juice, almond milk, or coconut milk overnight for a ready-by-morning breakfast.
If joints and muscles are to be kept in good, working order they need regular exercise. We are often short of time, and cheap, highly processed convenience food is always available. Of medicine, which is menopause and HRT, and where the “fake news” published over the last decade has been staggering. I always advise people to work out their personal risk – scientific data has shown consistently that the benefits of HRT hugely outweigh the risks in the majority of women.” A study by the British Heart Foundation shows that half of us have never discussed our family medical history with loved ones, even though genetic links can put them at an increased risk. So, when your family comes over for lunch, make time to talk.
“An unsupportive bra can trigger back, neck and shoulder pain, and poor posture,” says Sammy Margo, a leading physiotherapist (sammymargophysiotherapy.com). Tell-tale signs your bra needs replacing include if it’s loose on its tightest hook and eye, it has overstretched straps, or the back curves upwards rather than straight across your back. We know our standing posture is important for our bone, joint and muscle health, but did you know many of us need to tweak how we sit, too? The most important thing to know is that, when sitting on a chair for prolonged periods, your feet should be flat on the floor.
A serving of vegetables doesn’t have to be a side of green beans or a big salad. A tablespoon of tomato puree stirred into your pasta sauce, a handful of olives instead of crisps, or a bag of watercress whizzed into your pesto counts, too. Add red lentils to your next spaghetti bolognese or shepherd’s pie.
“Likewise, if you’re unsure whether your doctor has fully understood your concerns, ask him or her to repeat them back to you.” That way you can be confident you’re both on the same page. Try M&S, Clarks, Next, Simply Be, and Hotter for wide fitting styles. If you find you’re wired rather than tired in the evening, have an ‘electronic sundown’ by turning off all screens by 10pm to stop the blue light lowering your levels of the sleep-promoting hormone melatonin. Download the app f.lux, which adjusts your computer or phone screen to act like daylight – so it’s like sunlight during the day, and warm and dark in the evenings.
So, if you cycle around the park five times, make it six; if you’re playing tennis, play another set. That one little push of movement in the end will get you fitter faster, plus you’ll realise you can do more than you give yourself credit for, which is powerful fitness fuel. Delicious dried fruits like apricot, fig and mango are very high in sugar, so it’s worth keeping your intake in check.