Get well and stay well
Health is a state of complete physical, mental, and social well-being, and not merely the absence of disease or infirmity*
Now more than ever, we are becoming more mindful of our health choices, and what we put into our bodies.
By making adjustments to our lifestyle, we can give ourselves the best chance of good health, and increase our resistance to illness.
Looking at our main areas of health - diet, sleep, exercise, stress - here are some suggestions and links to lots of further information, to help you get well and stay well.
*World Health Organisation definition of health www.ncbi.nlm.nih.gov/pmc/articles/PMC2080455/
Diet
As the gut is the home to around 70% of our immune system, it is essential that we look after it, to maintain the trillions of good bacteria keeping us healthy.
Some things we can do to help ourselves;
Useful Links
Some things we can do to help ourselves;
- Eat a wide range of plant-based foods such as fruit, vegetables, pulses, nuts, and wholegrains. This will also help give us the fibre we need - www.bbc.co.uk/food/articles/what_should_you_eat_for_a_healthy_gut
- Eat foods rich in probiotics, such as live yogurt, kimchi, sourdough, kefir, kombucha - www.bbcgoodfood.com/howto/guide/top-probiotic-foods
- Drink plenty of water – it doesn’t just quench our thirst, water helps flush out waste and toxins from the body, regulate body temperature and helps brain function - www.healthline.com/health/food-nutrition/why-is-water-important
- Avoid processed foods - click the link to see which foods will benefit our health - www.bbc.co.uk/food/articles/what_should_you_eat_for_a_healthy_gut
- Vitamins and minerals – See the NHS website for the recommended daily allowance for vitamins - www.nhs.uk/conditions/vitamins-and-minerals/vitamin-c/
Sleep
Sleep is as important to our health as eating, drinking and breathing.
It allows our bodies to repair, and our brains to consolidate our memories and process information.
Poor sleep is linked to physical problems such as a weakened immune system and mental health problems such as anxiety and depression.
Useful Links
Some suggestions on helping you get to sleep
- www.nhs.uk/live-well/sleep-and-tiredness/how-to-get-to-sleep/
- Get to sleep and stay asleep – an app to help you build your own sleep programme - www.sleepio.com
- An app to help improve sleep, reduce stress and anxiety - www.calm.com
- A podcast with a selection of gentle stories to help the mind relax and fall into sleep - www.nothingmuchhappens.com
Exercise
Exercise is important for mind as well as body.
Research shows that physical activity can boost self-esteem, mood, sleep quality and energy, as well as reducing your risk of stress, depression, dementia and Alzheimer’s disease **
Useful Links
- Exercise can reduce your risk of major illnesses, such as heart disease, stroke, type 2 diabetes and cancer by up to 50% and lower your risk of early death by up to 30% - Source NHS: www.nhs.uk/live-well/exercise/exercise-health-benefits/
- A number of studies have shown that yoga may help stress and anxiety. Why not try yoga at home - www.youtube.com/user/yogawithadriene
Stress
Chronic stress, if unchecked, can wear down the body’s systems of defence - Bruce McEwen
Stress is a natural response to life’s challenges, but persistent or prolonged stress can affect our health and wellbeing. It can weaken the immune system, disturb digestion, disrupt sleep and contribute to anxiety and depression. Learning to manage stress and restore balance is an important part of staying well.
Useful Links
- Headspace - along with meditation, sleep help and mindfulness, this app helps you manage stress and everyday anxious feelings - www.headspace.com
- An easy must read - Matt Pepper shows us how to raise our own happiness levels with his book 7 Ways to Life-Changing Happiness - www.mattpepper.com
- Action for happiness’ monthly calendars are packed with actions you can take to help create a happier and kinder world.
- Download your free Action for Happiness calendar here - www.actionforhappiness.org/calendars
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