Looking after your health
Taking care of your health really does have to be a priority in your daily life. When all is said and done, if you’re not well, then you’re simply not in a position to reliably care for anyone, or anything, else.
Making time to take care of your health isn’t being selfish, it’s a positive choice to make sure that you’re ready and able, no matter what life throws at you. This is especially true in the fast-paced and often demanding world that most of us find ourselves in.
It’s important to understand that a long-term healthy lifestyle comes from a combination of moderation, balance, and sustainability rather than hoping for some quick fix or an “off-the-shelf” solution.
The three cornerstones of looking after your health are:
getting enough sleep
engaging in regular, moderate exercise
eating a well-balanced diet (with space for fun and treats)
When these three elements are thoughtfully combined, they have a direct, positive impact on our physical health, mental clarity, and emotional stability.
So be kind yourself, be patient and aim for progress not perfection.
Getting enough sleep
Sleep is a fundamental pillar when it comes to a healthy lifestyle. It’s during sleep that our bodies repair themselves, consolidate memories, and regulate many essential biological processes. Yet despite its critical role, many people undervalue the importance of sleep and don’t prioritize it in their daily lives. For some people, getting by on very little sleep has even become something of a badge of honour. Nothing could be further from the truth.
Chronic sleep deprivation can lead to numerous health problems, including impaired cognitive function, mood disorders, weakened immunity, weight gain, and an increased risk of long term illnesses such as diabetes and cardiovascular conditions.
How much sleep do we need?
The amount of sleep we need does vary based on age, lifestyle, and individual differences. But generally, adults need somewhere between 7 to 9 hours of quality sleep each night. Children and teenagers need more to support their rapid growth and development.
Failing to get enough quality sleep eventually results in “cumulative sleep debt” with increasingly negative results over time. Catching up on sleep over weekends can help to some extent, but it’s much better to never be in debt than spend your leisure time trying to pay it back.
Getting better sleep
Aim for a consistent sleep schedule
Going to bed and waking up at the same time every day, even on weekends, helps regulate your body's internal clock (circadian rhythm). This improves the quality and consistency of your sleep.
Create one or more relaxing bedtime routines
Engage in calming activities before bed, such as reading, meditating, taking a warm bath, or practicing deep-breathing exercises. Avoid things that get you “hyped” like scrolling through social media. Electronic devices also emit blue light which can disrupt melatonin production, a hormone critical to regulating sleep.
Optimize your sleeping environment
A dark, quiet, and cool bedroom has been shown to promote better sleep. Invest in comfortable bedding and, if necessary, blackout curtains.
Limit caffeine and alcohol
Consuming stimulants like caffeine or alcohol close to bedtime can interfere with sleep quality. Alcohol might make you feel sleepy or even help you to get to sleep. But studies have shown that it generally leads to more broken and less deep sleep. Aim to stop consuming these substances a few hours before sleep and as part of a healthy diet.
Prioritize moderate physical activity
Regular exercise (we’ll discuss this more) improves sleep quality. But don’t get carried away. Avoid vigorous workouts too close to bedtime as they’re likely to leave you feeling too “pumped” or energized.
Working on the strategies above and making incremental improvements will enhance both the duration and quality of the sleep you get, resulting in noticeable benefits such as greater energy, improved focus, and even a stronger immune system.
Regular, moderate Exercise
Physical activity is an essential component of maintaining good health and overall wellbeing. Regular exercise supports cardiovascular health, strengthens muscles and bones, improves mental health, and boosts energy levels. The goal here is “regular”!
Exercise doesn’t have to be intense or excessive to have a significant benefit. Aim for a moderate and sustainable pattern and you’re much more likely to see great results while reducing the risk of injury or burnout.
Why exercise matters
Physical benefits
Regular exercise helps maintain a healthy weight, reduces blood pressure, and lowers the risk of chronic illnesses such as heart disease, diabetes, and some cancers. It also improves bone density, reducing the risk of osteoporosis as we age.
Mental health benefits
Exercise releases endorphins, also known as "feel-good" hormones, which combat stress, anxiety, and depression. Regular physical activity (not overly intense) promotes better sleep, improved cognitive function, and enhanced emotional stability.
Energy and productivity
Exercise boosts overall energy levels and helps the body function more efficiently. Active people generally experience increased stamina, are less prone to fatigue, and have noticeably better productivity levels.
How much exercise is enough?
The World Health Organization (WHO) recommends that adults engage in at least 150 minutes of moderate-intensity aerobic exercise or 75 minutes of vigorous exercise per week. Where possible, combine this with strength-training activities twice a week.
Moderate-intensity exercises include things like brisk walking, swimming, dancing, cycling, and yoga. For strength-training, pushups, pullups for resistance bands are readily accessible without the need for expensive equipment or gym memberships. That’s not to say that being a member of a gym is a bad thing, if it works for you. Just that it’s not a requirement.
Incorporating exercise into your daily life
Find activities you enjoy
The key to maintaining an exercise routine is choosing activities you love. Whether it's dancing, hiking, team sports, or yoga, enjoying your workouts ensures long-term consistency as well as being fun.
Start small and build gradually
If you are new to exercise, start with shorter, manageable sessions and gradually increase the duration and intensity. For example, begin with a 15-minute walk and slowly build up to 30-45 minutes.
Make it part of your routine
Schedule exercise at a convenient time, such as in the morning, during lunch breaks, or after work. Aim to treat it as a non-negotiable appointment with yourself.
Incorporate movement throughout the day
Small changes, like taking the stairs instead of the elevator, walking instead of driving short distances, or using a standing desk, can add up to significant benefits.
Stay accountable
Exercising with friends, joining local fitness groups, or using a workout app can provide accountability and motivation to stick to your goals.
It may be difficult to start with, but if you can make exercise a habit and part of your daily routine, you’ll soon start to enjoy the benefits, including both physical and mental health benefits, all without ever feeling overwhelmed or prone to burn out.
Healthy eating (with space for fun and treats)
As the saying goes, “you are what you eat”. Nutrition plays a fundamental role in our overall health and wellbeing. You may have gotten away with a poor diet when you were younger, or for short periods of time, but that’s not a long term strategy.
A balanced diet provides the body with all essential nutrients, vitamins and minerals that are needed to function effectively, support immunity, and maintain energy levels.
But it’s not all bad news. Healthy eating doesn’t mean sticking to rigid or restrictive diets. It’s not only possible, but vital to enjoy some fun and treats along the way. The key is moderation and to maintain a sustainable and positive relationship with food.
The Foundations of a Healthy Diet
A healthy diet emphasizes whole, nutrient-dense foods and minimizes highly processed, sugary or fried foods.
Key components of a balanced diet include:
Fruits and vegetables
These are rich in vitamins, minerals, antioxidants, and fiber, fruits and vegetables should make up a significant portion of daily meals. Aim for a variety of colors to keep things interesting and to get the best overall nutrition.
Whole grains
Where possible, opt for whole grains like brown rice, quinoa, oats, and whole-wheat bread. Not only do these foods provide fiber, complex carbohydrates and sustained energy but they’re often less expensive. Regularly including oats in your diet, such as porridge/oatmeal for breakfast, has even been shown to reduce low-density lipoprotein (LDL) cholesterol. This is “bad” cholesterol.
Lean proteins
Protein is essential for muscle repair, hormone production, and overall body function so whether you eat meat or not, make sure to include lean protein sources such as chicken, fish, eggs, beans, tofu, nuts, and legumes.
Healthy fats
Healthy fats from sources like avocados, nuts, seeds, olive oil, and fatty fish are great for brain health and also lead to reduced inflammation.
Hydration
Drinking enough water throughout the day is crucial for energy levels, digestion, and overall wellbeing. Try to limit sugary drinks and excessive caffeine.If you don’t like drinking plain water then find an alternative that you are happy with. But don’t skimp!
Space for Fun and Treats
While maintaining a healthy diet is important, allowing space for occasional treats is equally important. Strict deprivation can lead to feelings of frustration, guilt, or even binge-eating episodes. Try to aim for a flexible approach with a view towards balance and sustainability in the long run.
Moderation
Feel free to enjoy treats like chocolate, ice cream, or pastries but in smaller portions and less frequently. For example, enjoy your favourite dessert on special occasions and try to include at least one treat each week.
Eating mindfully
Pay attention to what your body is telling you and try to savor each bite rather than wolfing food down. By being mindful, you can get a lot more pleasure from those treats you do eat and avoid any guilt feelings at the same time.
Choose quality over quantity
Splash out a bit. High-quality treats that you live will truly satisfy cravings and are much more enjoyable than a lot of something that’s less satisfying.
Balance is key
Make sure that indulgent treats are balanced with nutrient-dense foods throughout the day. If you find that you want a piece of cake, pair it with something like a tasty salad.
Not being too strict and aiming for moderation and balance will help you to enjoy the health benefits of eating well, while also not missing out on the joy and pleasure of the things you love.
Putting it all together
Achieving a more healthy lifestyle comes from adopting a holistic approach that combines all three of sleep, exercise, and nutrition. The combination of these three things is much more powerful than any single one.
Sleep and Exercise
Regular exercise promotes better sleep quality, while sufficient sleep provides the energy needed to stay active during the day. Poor sleep can reduce motivation for physical activity, creating a negative cycle.
Exercise and Nutrition
Proper nutrition fuels exercise performance and recovery. Making sure to give your body the right nutrients before and after workouts helps to optimize energy levels, muscle repair, and endurance.
Nutrition and Sleep
Eating a balanced diet supports relaxation and better sleep quality. Avoiding heavy or sugary meals, as well as alcohol and caffeine, before bed also improves sleep.
As you make changes and improvements in one area, you’re likely to see benefits in another. These benefits all add up and pretty soon you’ll find that you’re feeling better physically, have improved mental clarity and a better level of emotional stability.
Because taking care of yourself is an “every day” thing, it’s all too easy to lose track. Keeping a record is a great way to be able to look back on your progress and see just how far you’ve come. And if you do make the occasional slip it’ll also keep you honest!
Find a way that works for you and try to keep track of some key milestones such as how well you’ve slept over the last week, how much and what sort of exercise you’ve been doing and what you’ve been eating, or refused to be tempted by.
I find looking back through my journal and seeing the gradual, but consistent improvements I’ve made over time is a great way to maintain my motivation.