In honour of Word Health day recently, B & M Scientific decided to do some research regarding how to become healthier versions of ourselves. We wanted small and actionable tips everyone could follow because truth be told, some of us have fallen off the fitness and health bandwagon and have already bailed on our new years resolutions.
We researched using various respected health websites and also consulted a qualified life coach in order to bring you these tips. We know it can be difficult to start but the most important thing we realised is that all you really need to become healthier are small actionable steps.
Small steps lead to big results. Health doesn’t change overnight, it is a journey of consistency.
If you are looking to become healthier, why not try some of these tips?
1. Be Active
There is no doubt that physical exercise has numerous benefits on your body and mind. The World Health Organisation recommends about thirty minutes of movement five days a week. There are many types of exercise but most fall into cardio and strength training categories.
We know cardio can sometimes feel like you’re chasing pavements or going nowhere slowly (especially if you’re on a treadmill) but we promise, cardio has major benefits in the long run (excuse the pun). Regular exercise is essential for your long term brain health and studies have revealed that working out – especially in your 20s and 30s- reduces the risk of Alzheimers by around 30%.
Registered counsellor and life coach Danielle Du Plessis says the benefits of exercise are endless: “Movement is life. Exercise strengthens your immune system, strengthens your cardiovascular health, boosts the immune system and lowers the risk of mental illnesses like depression.”
Ready to start exercising, but you don’t know where to begin?
Exercising as a beginner can be daunting but you can begin with ten minutes of walking in week one, twenty minutes in week two and thirty minutes in week four. Starting slowly will also reduce muscle soreness and fatigue.
In terms of what you should do, Danielle simply advises: “Start off by choosing exercises which you enjoy. If you enjoy something, you are more inclined to do it.”
Exercise not only boosts your health but can also be used for weight loss and calorie burning, but the key is to watch your overall calorie intake. In terms of what exercise normally yields the most results in terms of calorie burn- boxing and kettlebell training tops the list!
If you are looking to shed weight, perhaps focus on cardio for a month first and then add at least two sessions of weight training per week.
2. Drink enough water
Water will always be on a list regarding health! Our bodies are made up of 70 % water so it is essential that we get sufficient quantities each day. Not drinking enough water can lead to dehydration, constipation, headaches, mood changes and many other issues. Water is also essential to weight loss.
Getting your recommended intake of water can be difficult so Danielle suggests setting reminders to make things easier.
“If you’re like me, water is not at the top of your list of favourite drinks to drink (fruit juices, coffee and tea sound a lot better, right)? To combat this, try and drink a glass of water every hour (set an alarm on your phone that goes off every hour or if you have a smartphone, try and download an app that helps you keep track of your water intake.”
There are also flavoured infusions that are low calorie and sugar free that you can add to your water. You can also try those bottles with time markings that remind you to have consumed a certain amount of water by certain times.
3. Get enough shut-eye
Our ability to focus and our cognitive function decreases when we have too little sleep. Studies show that sleep is even essential to weight loss and we should get at least 6-8 hours in dreamland every night.
“Sleep has been proven to reduce stress, improve memory, may prevent illnesses (chronic illnesses like diabetes and heart disease) and so much more. Still unsure or not yet convinced you need those 6-8 hours? Maybe you should sleep on it?,” jokes Danielle.
4. Be accountable
As a life coach, Danielle knows that we can all make excuses about why we can’t do something or why we can’t implement change in our lives (we’re too tired, we don’t have enough energy or we just simply don’t feel like it). But anyone can make an excuse. In order to implement change and healthy habits, we need to be intentional and serious about it.
There are many ways to be accountable for your health, fitness, weight loss or your general goals. These include:
- Get a life coach
- Get a workout buddy or accountability partner
- Join Facebook groups, classes or workout groups
- Talk about your journey on Instagram, making it public will keep you on track.
- Join a challenge
5. Boost yourself, your health and your immune system
Improve your health by ensuring that you eat healthier food sources such as protein, veggies, good fats, complex carbohydrates and fruit. For a guide on healthy eating click here: http://healthy eating guide
You can boost your immune system by focusing on getting enough vitamin C, ginger, turmeric, lemon and cinnamon. We recently found this incredible in depth article on boosting your immune system, written by South African fitness mogul Rushda Moosajee. Check it out here: https://rushtush.com/food-is-medicine-boost-yourself/
6 Self-care isn’t just a trend, indulge in it often
Many times in life we put ourselves last on the list. We think that after we pay for rent, school fees and make those around us happy THEN we will treat or take care of ourselves. We can’t keep giving ourselves the leftovers of life and continue to pour from an empty cup. It is important to take time for yourself to reflect and recharge. Take a break, even before you feel exhausted. Treat yourself to a bubble bath or manicure or a Netflix or movie session. Take some time to unwind and recharge. Try a self care Sunday with a mini facial to boost your glow.
7. Maintain and invest in good mental health
“You can have all the money in the world, but without mental health, it all becomes meaningless in the end.” says Danielle.
“In order to implement change you need to be intentional and serious about it- more so than ever when it comes to your mental health. Mental health influences how we handle stressful situations and impacts our choices/decisions and whether we make healthy or unhealthy ones. Hopelessness, despair, anxiety, depression and fear all become a way of life as a consequence of a deteriorating mental health. You are accountable for your mental health. Invest in it, ” she adds.
Improve your mental health by:
- Eating mood-enhancing, nutrient dense food
- Be more selective of what you watch on tv, the company you keep and even the foods you consume.
- Seeking professional help when you need it from counsellors, therapists and psychologists.
- Exercise
You can also try self reflection and journaling to improve your mental health as writing and processing your thoughts and feelings can be very therapeutic.
If you struggle to write, here are a few prompts to get you started:
* Write down 5 to 10 things that you love about yourself
* Jot down 5 to 10 things that you are grateful for
* How was your day today? What happened? How did it make you feel?
Your state of mind is the most important tip to feeling and being healthier as everything in life can be achieved if you have a strong mindset. Mental health is wealth.
“There is a famous saying that I love to tell my clients, “what you are not changing, you are allowing”.
“An unhealthy mind leads to an unhealthy life,” says Danielle.
Need more help:
Contact Danielle Du Plessis
(Registered Counsellor and Life Coach)
www.danielletherapy.co.za
SADAG Mental Health Line
011 234 4837
