HEALTH HACKS

YOU DON’T HAVE TO MAKE DRAS­TIC CHANGES TO IN­STANTLY IM­PROVE YOUR WELL­BE­ING. THESE 10 RE­AL­IS­TIC STEPS WILL PUT YOU ON A HEALTH­IER PATH

The Gold Coast Bulletin - Gold Coast Eye - - WELLNESS - WORDS: HE­LEN HAWKES He­len Hawkes is a well­ness coach and coun­sel­lor. For more in­for­ma­tion go to he­len­hawkes.org

For­get mak­ing dras­tic well­ness res­o­lu­tions that are im­pos­si­ble to stick to. Start with small changes that, when added to­gether, pro­duce a cas­cade of healthy re­sults. Here are 10 sim­ple things you can do to im­prove the way you feel.

1. Af­ter you’ve warmed up, stretch every part of your body to help main­tain life­long flex­i­bil­ity. If you love how it feels, con­sider adding a yoga or pi­lates class to your exercise rou­tine. You have an exercise rou­tine, right? If not, see the next point.

2. If you’ve stopped be­ing ac­tive, or never re­ally have been, it’s not too late to start. Be­gin with just 10 min­utes twice a day of walk­ing and build up slowly to the rec­om­mended 30 to 45 min­utes of mod­er­ate-in­ten­sity ac­tiv­ity most days of the week and mus­cle-ton­ing ac­tiv­i­ties twice a week. Want fun fit­ness sug­ges­tions? Use a Fitbit Versa to ac­cess exercise apps.

3. Too much pro­cessed su­gar can in­crease your risk of di­a­betes, heart dis­ease and weight gain. Switch the su­gar in your tea or cof­fee to or­ganic Ste­via. Switch to a herbal bev­er­age some­times too. 4. Add a fresh juice to your day. A com­bi­na­tion of ginger, ap­ple and cin­na­mon can boost liver func­tion, while blended car­rots and pars­ley will pep up en­ergy.

5. Switch off the crime show and switch on a com­edy. Laugh­ter cre­ates ni­tric ox­ide in the body that re­laxes blood ves­sel walls for heart health and sets off a chain of feel­good chem­i­cals. 6. Use Fitbit Versa’s Sleep Track­ing to get deeper, more reg­u­lar rest so you can boost your im­mu­nity and your body’s re­pair rate. 7. Un­less you are eat­ing a model diet and are un­der no stress, take a high-qual­ity mul­ti­vi­ta­min and mineral sup­ple­ment to shore up your nutri­tional sta­tus.

8. Use your bath or shower to re­lax. Add chem­i­cal-free washes or or­ganic oils that con­tain pure laven­der, ylang ylang, frank­in­cense or other ap­peal­ing scents. Throw some Ep­som salts into the bath to in­crease the body’s sup­ply of mag­ne­sium, which is es­sen­tial for the health of bones and mus­cles. 9. Prac­tise for­giv­ing the an­gry driver, the ob­nox­ious col­league or the de­mand­ing boss. Re­search shows that anger, re­sent­ment and frus­tra­tion pro­duce health-de­struc­tive chem­i­cals. 10. Learn the skill of re­lax­ation to help man­age stress. Spend 10 min­utes morn­ing or night do­ing a guided breath­ing ses­sion so you can move your ner­vous sys­tem from fight or flight to heal and re­pair mode.

EYE WELL­NESS

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