Trade for prosperity

“Eating a heathy diet can often seem a struggle – when it really doesn’t need to be. In fact, it’s all about balance, making sure you enjoy three nutritious meals a day high in fibre and low in fat, sugar and salt”

“It’s also important to drink plenty of water; and never skip breakfast, regardless of the rush you’re in”

“Get outside in the fresh air and go for a leisurely walk with friends, spend some time sorting out your garden, or even walk to town instead of taking the car or bus. Because every little adds up”

“Try to go to bed at the same time each night so your body gets used to a regular sleeping pattern

 

Facts/stats

Eating more than 400g of fruit and vegetables a day means you’ll be at lower risk of heart disease, stroke and some cancers

(NHS)

Nearly 26% of adults in England are obese and a further 37.9% are overweight

(House of Commons Library)

Twenty four per cent of adults in England and Scotland regularly drink over the Chief Medical Officer’s low-risk guidelines

(Alcohol Change UK)

 

Most of us are always in a hurry these days, so it’s no wonder that with today’s fast-paced lifestyle it’s hard to keep your healthy living on track. Work or family life gets in the way, and you always seem to be juggling one task with another. That means your promise of exercising three times a week ultimately gives way for a mountain of chores. Or that meal plan you made sees you ordering a takeaway mid-week, because it’s late and you feel too tired to cook. And as for popping to your pharmacy for that niggling health issue that’s been bothering you for a while – well, who has the time for that? But the problem is these all have a negative impact on your health and fitness levels, leading to you feeling even more lethargic and stressed in the process. With this in mind it’s time to stop and look at what you’re doing and how you can do it better, with these simple ways for much healthier living.

 

YOU ARE WHAT YOU EAT

First things first: food. It’s been drummed into you time and time again, yet eating a heathy diet can often seem a struggle – when it really doesn’t need to be. In fact, it’s all about balance, making sure you enjoy three nutritious meals a day high in fibre and low in fat, sugar and salt. However, by saying that we don’t mean you should banish more unhealthy options entirely. Just enjoy them in moderation, as if you give everything up it could cause you to binge as well as creating issues socialising with friends. It’s also important to drink plenty of water; and never skip breakfast, regardless of the rush you’re in. Why? Besides being proven to improve concentration, it improves energy levels, helps with better weight control, and even reduces the risk of type 2 diabetes and heart disease in the long term.

 

WEIGH IT UP

Avoiding those bathroom scales is something many of us are guilty of for one reason or another, but again this is not the right approach when it comes to healthy living. Weight going up? This could be due to a number of reasons – and not necessarily down to eating more than you’re able to burn off as energy. As you age you lose muscle, meaning keeping active is even more of a priority, and hormones play a big factor, too, with perimenopause and menopause for women, and a drop in testosterone for men, all contributing factors. You should also monitor your weight in case it starts to drop without you watching what you’re eating, as this could be a symptom of an underlying health condition. You should therefore never put off speaking to your GP or pharmacist if you notice a loss of appetite or think you’re losing weight when you shouldn’t be. Chances are it’s just part of the ageing process, but it’s better to be safe than sorry, reducing the risk of any complications such as a weakened immune system or vitamin or mineral deficiencies.

 

I LIKE TO MOVE IT

Another way to sustain a healthy lifestyle is getting up off that couch and exercising more. But just how does it benefit your body and mind? Physically, it reduces the risk of type 2 diabetes, osteoarthritis, coronary heart disease, stroke, colon and breast cancer – pretty impressive for a start! Mentally, it offers less tension, stress and mental fatigue, gives a natural energy boost thanks to those feel-good endorphins, and even gives you more focus and motivation. Want even more good news? You don’t have to join an expensive gym to stay active! Get outside in the fresh air and go for a leisurely walk with friends, spend some time sorting out your garden, or even walk to town instead of taking the car or bus. Because every little adds up.

KICK THE HABIT

Guilty of enjoying a little too much booze? Too much of the so-called ‘good stuff’ actually has a negative impact on your health, causing weight gain, damage to your heart, high blood pressure and liver issues, among others. Don’t want to quit entirely? Stay within the recommended guidelines of no more than 14 units of alcohol per week. However, when it comes to smoking you really do need to ditch that nasty habit for good – and the benefits are clear. After one year, the risk of a heart attack halves compared to a smoker’s – and after 10 years, the risk of death from lung cancer falls to half of that of a smoker. You’re also less likely to develop type 2 diabetes, osteoporosis, eye disease and dementia.

 

AND SO TO BED

Another essential point to note when it comes to healthy living is the importance of a peaceful slumber, helping you maintain your weight, keeping your immune system strong and reducing stress levels. We’ve all experienced tossing and turning at night; but have you ever considered why it’s happening in the first place – and how you can help to reduce those bad times? Start by avoiding stimulants such as caffeine or alcohol for a start; and think about scrolling through your phone, too – something we’re all too guilty of when climbing in to bed a night. Keep your room to the right temperature – around 18 degrees Celsius or 65 degrees Fahrenheit – and try to go to bed at the same time each night so your body gets used to a regular sleeping pattern.