whether you are stuck in lockdown, under the weather, or bunkering down at home trying to keep warm, here are some small changes to improve your life every day. when considering implementing lifestyle changes, make gradual adjustments that are easier to maintain to ensure your sparkling new habits stick.
you don’t have to spend time in a gym to strengthen muscles and increase your strength. look online for exercise tutorials that require no equipment at all. we love tracy anderson’s full-body workouts here.
- beauty sleep
a good night’s sleep is just as important as eating healthy and exercising and is crucial to looking and feeling your best. Sleep is important for energy, avoiding weight gain, lowering the risk of heart disease, and reducing stress, so aim for a minimum of eight hours every night, setting a strict bedtime and sticking to it.
- nuut daily
daily nutrition from sustainable wholefoods is essential for growth and for maintaining good health. It’s not always easy to get your mits on premium fresh food, which is why nuut is formulated with bioavailable ingredients for synergistically optimising nutrition. containing one-third of your daily dietary requirements, simply add to water or plant-based milk for a versatile, delicious complete meal on-the-go. it’s delicious and one more thing you don’t have to think or worry about every day. shop now
yoga helps bone health, increases blood flow, improves balance, and boosts the immune system. practice 1-2 times a week to really feel the benefits. youtube tutorials are great for when you’re stuck at home. We especially love yoga with adriene here.
- eat turmeric
turmeric, and especially its most active compound curcumin, is packed with antioxidants and anti-inflammatories. Consumed daily, its linked to reducing the risks of cancer, liver disease and alzheimer’s disease. add it to your curries, soups, and smoothies or to coconut milk, then heat and sip before bedtime.
- stand up straight
sitting and standing with proper alignment improves blood flow, helps keep your nerves and blood vessels healthy, and supports your muscles, ligaments, and tendons. reduce back pain and alleviate muscle tension when sitting by resting your feet flat on the floor, with even weight at both hips, keeping your back straight and relaxing your shoulders.
- read up
whether you love the classics or are a true crime aficionado, 30 minutes of reading a day can reduce the chance of alzheimer’s disease and keep your brain strong.
- eat slowly
the benefits of slow eating include better digestion and hydration, easier weight maintenance and increased satisfaction with your meals.
we’re living in unprecedented times and many of us are struggling with worry or stress. it is definitely not the time to punish yourself for not reaching 10,000 steps every day, or for treating yourself to a bowl of ice cream. celebrate your health wins but be kind to yourself and remember that you’re doing a great job.
- eat more fibre
Fibre is the indigestible parts of plant foods, such as vegetables, fruits, grains, beans and legumes and a type of a carbohydrate that helps keep our digestive systems healthy. consume your recommended daily intake of 30g of fibre to help reduce cholesterol levels and lower the risk of heart disease and colorectal cancer.
mindful breathing can keep you present, settle your thoughts, and help you centre your attention. A basic method is to focus your attention on your own breathing—a practice simply called “mindful breathing.” After setting aside time to practice mindful breathing, you’ll find it easier to focus attention on your breath in your daily life—an important skill to help you deal with stress, anxiety, and negative emotions, cool yourself down when your temper flares, and sharpen your ability to concentrate.
- take a zzz
a nasa study found that pilots had a respective 34% and 54% improvement in performance and alertness after a 26-minute nap. But don’t doze for longer than 30 minutes or you’ll wake up feeling groggy.
- get vaxxed
make sure that you are up-to-date with your vaccinations to keep you, your family and community safe.
- watch the salt
Sodium chloride, commonly called dietary salt, is essential to our body. But a high salt intake can raise blood pressure, which can damage the body in many ways over time. High blood pressure has been linked to heart disease, stroke, kidney failure, and other health problems. Aim to eat less than six grams of salt per day, keeping an eye on salt levels in ready meals, and avoid using salt at the table.
- take care of your eyesight
after the age of 40, our eyesight can start to change, and fast. For best eye health, stick to a diet including plenty of fruits and vegetables, especially deep yellow and green leafy vegetables. Eating fish high in omega-3 fatty acids, such as salmon, tuna, and halibut can also benefit your eyes. Sun exposure can damage your eyes and raise your risk of cataracts and age-related macular degeneration. Protect them by wearing sunglasses that block out 99 to 100% of both UV-A and UV-B radiation. Take frequent breaks from screen time and wear protective eye wear to prevent injuries when playing certain sports and doing repairs or projects in your home.
- drink coffee
coffee is packed with antioxidants which may help fend off alzheimer’s and parkinson’s disease. just three cups a day can lower the risk of heart disease and other serious health conditions. do however be careful if you have a condition that’s aggravated by caffeine and steer well clear ahead of bedtime.
- avoid blue light before bedtime
electronic screens emit blue light, which suppresses the sleep-inducing hormone melatonin. guarantee a good night’s sleep by keeping your bedroom an electronics-free zone.
- do your housework
household chores like hanging up clothes and sweeping can burn 150 and 269 calories respectively within an hour. plus, living in a clean and tidy environment benefits your mental health and makes you feel super smug and organised!
- let the sunshine in
sunlight is a source of vitamin d, which helps our brains release mood-boosting endorphins and serotonin. enjoy the sun for 30 minutes to two hours per day and use sad lights in the darker months.