Being healthier will mean different things to different people, it will all depend on where you are starting from. For example, elite athletes will be looking for “marginal gains” whereas the rest of us have far more simple goals like losing a few extra pounds or to not be out of breath after climbing a couple of flights of stairs. Perhaps you want to be more active with the children or grandchildren, perhaps you want to try an activity but know you need to increase your fitness or flexibility first. Whatever your reason for wanting to get healthier, being clear about your reason “why” can help you to stay focussed and motivated to achieving your desired results.
Healthier Eating
A healthy balanced diet doesn’t necessarily mean huge restrictions. A sensible plan will see you eating a wide range of foods to make sure that your diet is balanced and that your body is receiving all of the nutrients that it needs. It should include your ‘5 a day’ – that is five portions of fruits and vegetables a day. Examples of what constitutes a portion of your 5 a day are given here from the NHS.
A Balanced Diet
The NHS also advises that higher fibre or wholegrain starchy carbohydrates, such as potatoes with skins on, brown rice, cereals, wholemeal bread and wholewheat pasta should make up just over a third of the food you consume each day. These foods can help you feel full for longer.
Eating 2 weekly portions of fish (1 of which should be oily, such as salmon, sardines or trout) as part of a balanced diet will provide a good source of protein and a wealth of vitamins and minerals. The oily fish are an important inclusion as they are high in omega-3 fats, which may help prevent heart disease.
Reducing consumption of saturated fats and sugar is a key step towards healthier eating. We all need some fat in our diets, but it’s the amount and type of fat that is important. Too much saturated fat, such as that in biscuits, cakes, fatty meats etc can cause an increase in the amount of cholesterol in our blood, which in turn increases the risk of developing heart disease. Typically, men should have no more than 30g of saturated fat a day and women no more than 20g of saturated fat a day.
The regular consumption of foods and drinks that are high in sugar increases your risk of obesity and tooth decay. Some great advice is given here from the NHS as to how to reduce your sugar consumption. Similarly, eating too much salt can cause a rise in blood pressure and increase the potential of heart disease or stroke. Adult guidelines give a figure of no more than 6g a day (around one teaspoon).
The Benefits of Exercise
It’s proven that those who exercise on a regular basis have a lower risk of developing many long-term conditions, such as heart disease, type 2 diabetes, stroke, and some cancers. Add to this the fact that exercise can boost your self-esteem, mood, sleep quality and energy, as well as reducing your risk of stress, clinical depression, dementia and Alzheimer’s disease and you’ll see why exercise is a crucial part of a healthier lifestyle.
In order to stay healthy, the guidelines from The Chief Medical Officer state that adults should try to be active on a daily basis and aim to carry out at least 150 minutes of physical activity over a week. To keep a sense of enjoyment, this can be through a variety of activities.
There might be many barriers to sticking to an exercise plan, however – time, money and current fitness level to name but a few. Exercise doesn’t need to be expensive or need large, space intensive equipment. Simply lace up your shoes and head outdoors for a walk or run or access free videos on YouTube! Having a plan will keep you motivated. Here are a few tips to consider:
- Be realistic but optimistic – trying to run a marathon before you can walk a mile will likely see you give up before you even begin. That’s not to say you can’t run a marathon, you just need to start slowly and build up to your goal.
- Seek out free exercise plans online
- Set a main target and reward little achievements along the way. If it’s to run 5 miles in 10 weeks, reward your first mile run with a little (healthy) treat.
- Keep a record of your progress as motivation – look how far you’ve come!
- Ensure that your plan fits your lifestyle, finances and ability to have a greater chance of success.
Further advice and support can be found here at Wellness section of The Evening Standard.
As with all our articles, the information contained in this blog should not be relied upon in place of specialist, expert advice. Whenever contemplating a change in lifestyle like diet and exercise it is always advisable to seek the advice of your GP.
