Im­prove Your Health & Well­ness

Great Health Guide - - GREAT HEALTH - Words: Me­gan McGrath De­sign: Olek­san­dra Zuieva

Be­low is a list of some small, sim­ple things that you can do to­day to im­prove your health. When put into prac­tice con­sis­tently, they will trans­form your well­ness.

1. Move More

There is no su­per­food or ‘pill’ with as much holis­tic ben­e­fit for well­be­ing as move­ment. Just 30 min­utes of mod­er­ate ex­er­cise each day will of­fer you mas­sive ben­e­fits for both your body and mind. Max­imise your suc­cess by do­ing an ac­tiv­ity that keeps you mo­ti­vated, in­ter­ested and that you en­joy. Con­sis­tency is the key. Some is bet­ter than none and more is bet­ter than less!

2. Drink More Wa­ter

Not only will you feel bet­ter, you will look bet­ter and per­form bet­ter. Many of us do not drink enough wa­ter. There is a sim­ple for­mula (0.04 x your weight in kg), will give you an idea of how much you should be con­sum­ing each day in litres. You will need to drink more than this if you are ex­er­cis­ing. You will know if you have con­sumed enough through­out the day be­cause your urine will be clear or straw-coloured.

3. Ditch the Diet

Di­ets don’t work and can in fact harm our health. A health­ier ap­proach to weight man­age­ment is to not diet but to re­alise our body wants us to be healthy and com­fort­able. Strive for plenty of fresh, colour­ful and un­pro­cessed food. Ide­ally we should be aim­ing to eat five serv­ings of veg­eta­bles per day and around two serv­ings of fruit. Com­bin­ing this with lean pro­tein, legumes, whole­grains, nuts and seeds makes an ex­cel­lent choice.

4. Go to Bed Ear­lier

Sleep af­fects our men­tal and phys­i­cal health enor­mously. It as­sists our abil­ity to func­tion well and make good de­ci­sions through­out the day. Lack of sleep is a very com­mon prob­lem for ‘busy women’. We need to be aim­ing for be­tween seven and nine hours each night. Re­search sug­gests that for suf­fi­cient deep, restora­tive sleep we should be in bed no later than 10:30pm.

5. Turn It Off

Your phone can be a huge dis­trac­tion and af­fects our in­ter­ac­tion with those around us. By turn­ing off your phone while you are with friends or fam­ily tells them that what you are do­ing now is most im­por­tant. For you to re­ally con­nect you need to dis­con­nect.

6. Plan –

It’s so im­por­tant to plan time so you can achieve, un­wind and feel things – or life will just go on with­out you.

Im­prove Your HealtH & trans­form Your Well­ness.

A plan is es­sen­tial to stay­ing on track. Ten min­utes each day is all you need for a win­ning week.

7. Limit Al­co­hol

Time to get hon­est about how al­co­hol af­fects you and those around you. Be­sides be­ing filled with empty calo­ries, too much al­co­hol can im­pinge on our health and hap­pi­ness. As a guide try lim­it­ing your drink­ing to no more than two stan­dard drinks per day with at least three al­co­hol-free days each week.

8. Breathe

Breath­ing en­gages our re­lax­ation re­sponse which turns off our re­ac­tion to stress. Try breath­ing in slowly for four counts and ex­hal­ing slowly for four counts. Re­peat this five times and no­tice how much more calm and present you feel.

9. Prac­tise Grat­i­tude

When we are ‘busy’ it is easy for us to get bogged down, com­plain a lot and feel sorry for our­selves. Be­ing grate­ful can put us in a very dif­fer­ent state of mind. Tak­ing some time out to be mind­ful of things we are grate­ful for (big or small) can re­ally help us ap­pre­ci­ate what we have. Start a new rit­ual of writ­ing down or say­ing out loud each day three things that you are grate­ful for. Watch your per­spec­tive change.

10. Make ‘Me’ Time a Pri­or­ity

For ‘busy’ peo­ple nur­tur­ing our­selves can feel self­ish or in­dul­gent; but sooner or later un­less we start pri­ori­tis­ing our­selves we can start to feel frus­trated, fa­tigued, self-loathing with an over­all lack of ful­fil­ment. Self-re­newal leads to a more bal­anced, happy and sat­is­fied life. Book per­sonal time in, as you would for a meet­ing and do things that make you feel rested, cared for and peace­ful.

Me­gan McGrath has a Health Sci­ence de­gree, is a pro­fes­sional ac­cred­ited Well­ness Coach and cer­ti­fied Fit­ness Trainer. Me­gan is pas­sion­ate about sup­port­ing and em­pow­er­ing women to­wards achiev­ing healthy, bal­anced and ful­fill­ing lives. She is the Founder of Chas­ing Sun­rise – a Health and Well­ness Con­sul­tancy.

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