Health and wellness can be quite a confusing topic for many of us but it doesn’t have to be. There is a plethora of advice out there but the best advice (i.e. that works) is that which addresses the actual problems and provides sustainable and arguably enjoyable, personal solutions. This article will explore this as an overview and provide you with some clarity and principles to have when it comes to your health and that of your loved ones.
Evidence-based needs
We know that to have optimal health we need to have complete physical, mental and social well-being and in addition to the absence of disease or infirmity (World Health Organization, 1948). From this we can focus on what our needs are.
Nutrition
Whilst our body needs are complex, there are ways to improve it in an enjoyable way. In a simplified version – the principle of having regular, highly nutritious meals will help ensure you are getting a the level of nutrition you need everyday.
To make sure you are doing this, eat a diverse range of whole, nutrient-dense foods following a balanced plate model, stay hydrated, and consider fortified foods or supplements if necessary (having assessed your diet, lifestyle and any health conditions first). Make sure to regularly adjust your diet based on your bodys needs (especially for women with our menstrual cycles) and minimize processed foods to maintain optimal health (Harvard T.H. Chan School of Public Health, n.d.; U.S. Department of Agriculture, n.d.; Academy of Nutrition and Dietetics, n.d.).
No one is perfect and having a smart break is good – there are great healthy yet delicious alternatives available now to buy and make so you really aren’t missing out but rather have a better life to gain.
Having food you enjoy, embracing your cultural preferences and the right routine will help you stay on track.
Exercise
Many of us don’t have the most if any positive emotions when we hear (or read) this word. However, it really can be something to look forward to.
Staying fit does not have to mean torture. Many people are able to stay consistent just by incorporating physical activities that they enjoy. Try to incorporate a combination of different exercises that vary in intensity and targets each area of your body throughout your week in a way that works for you. Furthermore, remember that even just cardio and strength training can provide significant improvements in your health. Stay consistent in your routine, especially intentional about your recovery and the results will sort themselves out (Mayo Clinic, n.d.; Centers for Disease Control and Prevention, n.d.; National Institute on Aging, n.d.).
Mental
It has become so apparent how important it is to take care of our mental health and now there are many resources to help us (World Health Organization, 2022). To help us stay in a good mental state it requires either changing our perception or the situation we are in. Doing both can really help us to live a life without limits.
Most of the time we just need to get to the root of the issue. Rather than running from our problems (often escapism comes in here), taking time out to understand and address them is the best sustainable option for us. We can’t always change a situation straight away, but we can shape how we look at it and this can make all the difference to our mental state. Having meaningful social connections is also key for all of us and shouldn’t be neglected.
Remember what you want in life, what is important to you, what motivates you and allow yourself to enjoy the journey.
Sleep
We all know we need sleep, good quality sleep (National Sleep Foundation, n.d.). Yet it can be hard to get it sometimes. Things get in the way. We’ve got too much on and compromising on sleep (and general health and wellness) is one of the first things to go out the window for most of us. But what if this, which it does, made us less productive and less able to handle what we’re going through? I’ve been learning this the hard way – but with better sleep, I’ve been doing better and it will do the same for you too. Aiming for 7-9 hours of sleep per night, establishing a calming bedtime routine and staying consistent will help facilitate better health.
Check out Sleep Cycle (it really is good). Review on the book ‘Why We Sleep’ by Matthew Walker is pending!
Action steps
1 – Set aside time for yourself to really understand where your health is currently and where you are trying to get to. It doesn’t have to be long (10 minutes even?) and watch how it becomes clearer as you take note of how you feel and identify what you can change starting today.
2 – Think of what would motivate you to keep in good health, write it down and put it somewhere you look often. Look at it, take a moment to take it in and then go do it. After a while, it’s just another good habit.
These blog articles will delve deeper over time – first, lets get a solid foundation to achieve lasting change for all of us.
Thank you for reading!
Written & Edited by Jessica Griffith
MSc Public Health | BSc (Hons) Healthcare Science (Physiological Sciences)
References
- World Health Organization. (1948) Constitution. Available at: https://www.who.int/about/governance/constitution (Accessed: 14 August 2024).
- Harvard T.H. Chan School of Public Health. (n.d.). The Nutrition Source. Available at: https://www.hsph.harvard.edu/nutritionsource/ (Accessed: 21 August 2024)
- U.S. Department of Agriculture. (n.d.). MyPlate. Available at: https://www.myplate.gov/ (Accessed: 21 August 2024)
- Academy of Nutrition and Dietetics. (n.d.). Eatright.org. Available at: https://www.eatright.org/ (Accessed: [21 August 2024])
- Mayo Clinic (n.d.) Exercise: 7 benefits of regular physical activity. Available at: https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/exercise/art-20048389 (Accessed: 21 August 2024).
- Centers for Disease Control and Prevention (CDC) (n.d.) Physical Activity Basics. Available at: https://www.cdc.gov/physicalactivity/basics/index.htm (Accessed: 21 August 2024).
- National Institute on Aging (n.d.) Exercise and physical activity: Your everyday guide from the National Institute on Aging. Available at: https://www.nia.nih.gov/health/exercise-physical-activity (Accessed: 21 August 2024)
- World Health Organization (2022) Mental health: strengthening our response. Available at: https://www.who.int/news-room/fact-sheets/detail/mental-health-strengthening-our-response (Accessed: 21 August 2024).
- National Sleep Foundation (n.d.) Provides a wealth of information on sleep cycles, sleep hygiene, and sleep disorders.Available at: https://www.sleepfoundation.org (Accessed: 21 August 2024).