Quick and Easy suggestions for a Healthier You

Men's Health, General, Women's Health | February 20, 2018 | Author: Naturopath

men, general, women's health

Quick and Easy suggestions for a Healthier You

Most of us want to feel healthier and happy but sometimes achieving set goals can just be too overwhelming, so then we change nothing at all. Rather than looking at making those big changes here are some ideas that can be a bit more attainable. This article is about what you can do for a healthier you.

Let’s start with something nice

Have a massage

Have a massageHaving a massage with a trained remedial massage therapist can help you get back in touch with your body. Discover muscles that are sore or tight and spots with bad circulation. Move stagnant toxic lymphatic fluid and relieve stiff joints. The aim here is to become more aware of your body, but also to help you relax and achieve a better night sleep. Make this a regular part of your life.

Following on, your massage therapist maybe able to help you with postural correction. If not – time for a visit to the physio therapist.

Let’s get physical

Exercise, for some people, is such a dirty word and for some just the thought of attending a gym puts them off. Here are some of the benefits but:

  • Better quality and quantity of sleep
  • Improve cognitive function
  • Improves stress – any type of exercise increases endorphins - boosting mood. The medative effect of some types of exercise such as swimming for example can help you focus on one thing, helping you to clear your mind and leading to more energy and optimism
  • Disease prevention - overwhelming scientific evidence has shown that physical inactivity is a primary and actual cause of most chronic diseases

I like to think of it like putting your daily activities into your exercise bank. The more you move physically the more energy and positive benefits you will receive in interest. House chores such as putting the washing on the line, sweeping, mopping and washing the car are all things that help us use our body. If you do like a more formal routine aqua aerobics, regular walks with your dog and yes, I will suggest joining the Gym. Whatever you enjoy doing.

If you haven’t been moving a lot lately just start up slowly but the take home is - lack of physical activity affects almost every cell, organ, and system in the body causing dysfunction and accelerated death

Stretch

StretchHuman movement is depended on range of motion which is influenced by joints and muscles. Increasing muscle length – as in stretching, will in turn release muscle tension and allow for greater range of motion, muscle balance and flexibility.

Stretches can be done anytime, not just relying on when you are doing exercise.

Try incorporating regular stretches into your day at your workplace, or while you are gardening, during housework etc Or set some time just to have a good stretch.
Click Here For Article about Stretching

Drink more water

We are 70% fluid and we function better when hydrated. Plain drinking water, whether it comes from a bottle or a tap can have a positive influence on our health. Joints become limber, skin clearer, brain less foggy, helps with weight loss and can have a positive effect on your mood.  Swap your sweetened beverages with water and watch the weight drop. Here is a hint! If you are having a cuppa, have a drink of water whilst the kettle is boiling and again when you are washing your cup.

Need more encouragement

  • Liver and kidney – helps with toxin removal from these organs
  • Constipated – lack of water could be the cause
  • Dry eyes, mouth, nose – water helps lubricate these
  • Wrinkles and dry skin – plump up the skin from the inside
  • Energy – water helps carry nutrients and oxygen to the cells
  • Feeling hot – water helps with temperature regulation and the absorption of minerals in the body

Gifts from nature

Of course, this article had to contain encouragement to consume foods close to nature – our fruit and vegetables. Like exercise it’s one of those things that people either like or they don’t, but in the search for better health, they are a must. Packages of goodness, they contain high concentrations of dietary fibre, vitamins, minerals, especially electrolytes; and phytochemicals, especially antioxidants.

Gifts from natureA number of studies have shown an association of low intake of fruits and vegetables with chronic diseases such as:

  • cardiovascular diseases
  • blood pressure
  • hypercholesterolemia
  • osteoporosis
  • many cancers
  • chronic obstructive pulmonary diseases
  • respiratory problems
  • mental health

 

Choose 2 pieces to eat every day. Don’t just take them to work and bring them home again. If struggling try cutting up into bite size pieces so they are easier to eat. You can even buy them this way. Eat an apple on the way home. There are lots of variety so try different ones till you find what you like.

With your vegetables choose to have stir fry or steamed with your protein (meat, chicken, fish, tofu). Just chop up the vegetables and throw them in the pot – the more the better. So easy. Or toss a salad – and again you can purchase these ready to go from the supermarket before you give me your excuses.

Time out

Time outBy this I don’t mean going out on the town! What I am suggesting here is a little time to yourself.
Click Here For Article

To summarise

  • Take time for you
  • Drink more water
  • Eat fruit
  • Eat foods that are close to nature
  • Stretch
  • Keep moving

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References

Current Concepts In Muscle Stretching For Exercise And Rehabilitationhttps://www.ncbi.nlm.nih.gov/pmc/articles/PMC3273886/

Plain water consumption in relation to energy intake and diet quality among US adults, 2005–2012 http://onlinelibrary.wiley.com/doi/10.1111/jhn.12368/abstract

Effects of Changes in Water Intake on Mood of High and Low Drinkers http://journals.plos.org/plosone/article?id=10.1371/journal.pone.0094754

https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/multimedia/functions-of-water-in-the-body/img-20005799

Fruit and Vegetable Intake: Benefits and Progress of Nutrition Education Interventions- Narrative Review Article https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4644575/

Interrelationship between Sleep and Exercise: A Systematic Review https://www.hindawi.com/journals/apm/2017/1364387/

Lack of exercise is a major cause of chronic diseases https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4241367/

Physical activity is medicine for older adults http://pmj.bmj.com/content/90/1059/26

Exercise and stress: Get moving to manage stress https://www.mayoclinic.org/healthy-lifestyle/stress-management/in-depth/exercise-and-stress/art-20044469

 

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