Transform Your Health: 7 Powerful Tips

Talking at work

Talking is important to improve wellbeing in the workplace. Don’t expect people to consider you at all times. In their busy lives they don’t think about you, what you need or want at work. No offence. As long as you are doing you job then that’s all that matters.

If you want more from your workplace, respect, promotion, if you want to raise a concern, then talk. If you want that promotion – ask for it. If you want a pay rise – communicate it. If you have an issue or concern then find a respected colleague that has the power to help you and talk to them. Make sure that you follow up with your request/concern. Don’t leave it up to another person to just deal with it. As I have said, people are busy. Remind them politely. Follow up to see if you can assist. Take action and talk about it. 

"If you want a pay rise – communicate it."

It might be scary at the beginning. But just remember that you are trading your precious time for some (often little) money. What you are asking for is not too much. Once you get used to it and see your success, you will feel happier. You will feel more in control of your life. Communication can help achieve improved wellbeing. 

Health tip number 3 | Read

Educate yourself for your health and wellbeing.  Reading will develop your language skills. Reading develops your vocabulary. You learn new things through books. Reading gives your eyes a break from the screen. Find a book/author you like and enjoy reading for fun.

"Reading will develop your language skills. Reading develops your vocabulary."

One of my many passions is history so I read a lot or history books. But it can be anything that you are interested in and want to know more about.

Health tip number 4 | Exercise

Exercise is essential for health and wellbeing. When you exercise your body releases endorphins. Endorphins is a hormone that improves mood. It is the happy hormone. I definitely feel happier after exercise.  

One of the biggest issues in today’s society is a lack of exercise. Our lifestyles are increasingly sedentary. Sedentary jobs, meaning sitting at the office desk all day. Sitting whilst driving to work and home.

• Great for those with arthritis or joint problems. Swimming can alleviate joint pain
• Resistance bands training
• Walking up the stairs. You can run up the stairs and down again a few times
• Cleaning is definitely physical activity. Hoovering, mopping, mowing the lawn. I get tired after that
• If you don’t live too far from work, consider cycling. Its great for your health and wellbeing and for the environment.
• Taking part in hobbies that include physical activity. This can be anything you like. Horse riding (my favourite), badminton, tennis and so on.

Physical activity guidelines for children

• Children under 18 should take part in at least 60 minutes of exercise per day. The NHS recommends two type of physical activity for children.

  1. Aerobic exercise such as running or cycling
  2. Muscle training such as weights and resistance training

  Examples of physical activity for children can include anything that the adults do. Even walking the dog in the morning is better than nothing.

  If you have young children, think about getting a trampoline. Hours of fun and exercise at the same time.

Health tip number 5 | Eat healthily

Exercise should be combined with good nutrition to nourish your body from within. Good nutrition gives you plenty of energy so you are ready to face the day. Your body is your temple, and the only one you have.

I always try to think like that. I won’t have another body and can’t replace my body if I don’t look after it properly. I have to try my best to look after myself because no one else will.

A lot of people today are malnourished. This does not mean they do not eat enough food. They eat the wrong kind of food. And too much of it.

Processed food

Processed food is high in saturated fat, salt and sugar. Processed food has no nutritional value because all the goodness has been taken out of it. This kind of food ha been created in a factory and does not belong in your diet. To help you I have some examples of processed food:

• Crisps
• Biscuits
• Fizzy drinks and energy drinks. Juices from concentrate
• Pastries
• White bread
• Ice cream
• Most cereals
• Processed meat like bacon and hot dogs
• Milk and white chocolate
• Sweets
• Ready made meals like McDonalds and pizzas
• Takeaways

Try your best to avoid all of the above. It will be difficult at the beginning. But this is a lifestyle choice. Consistently choose healthy options and you will get used to eating healthily. You will quickly notice how much better you are feeling!

When you eat healthily you will look and feel better leading to improved health and wellbeing.

There is a problem with just eating healthily.

Vitamins and minerals for healthy nutrition

Today, the soil is depleted from nutrients. In other words, the fruit and vegetables don’t have as much nutritional value as they used to. Add to this the travel of some food half way across the world; then lying on the shop shelf for a few days; then in your fridge for a few days. By the time you cook the food, you are not getting many vitamins or nutrients.

This is sad but true. You should supplement your diet with vitamin and mineral supplements. The vitamins and minerals you should look out for are:

• Vitamin A – for smooth skin, bright eyes
• Calcium and phosphorus – keeps bones healthy
• Vitamin D – helps your body absorb calcium
• Iron – reduce tiredness, supports blood
• Vitamins B – improves digestion
• Vitamin C – improves skin elasticity

I am definitely not saying you should exist on tablets. By all means cook healthy, nutritious tasty food. Remember to supplement it so you get all of the vitamins needed for a healthy body.

"Low fat red meat and liver are a ready source of protein, vitamin A,  some of the B vitamins and Iron"

Examples of healthy foods include:

• All fruit and vegetables. Eat as many of these raw.
• porridge
• Brown flour and pasta. Wheat germ
• Low fat red meat and liver. Focus more on beef, not pork, which has too much fat. When buying beef check the fat content. Chicken, fish, liver.

Dairy includes yoghurt, organic milk, crème fraiche, cheese (in moderation)

Health tip number 7 | Get enough sleep

Deep and sufficient sleep rejuvenates and energises a person.
After all, you know yourself, that everything in the world looks different when you have had a good night's sleep and you can start the working day fresh and in a good mood. However, you often forget about the importance of good sleep. You sit till late at night, either working or entertaining. When you are finally ready, you cannot get to sleep.
When you are not getting enough sleep, you are not getting enough rest. You begin to feel tired and lethargic and no amount of coffee alleviates your symptoms.

Steps to better sleep

Get 8 - 10 hours of sleep 

Regular, deep sleep is anti-ageing. It is the best, and cheapest method of preserving the freshness and elasticity of your skin.

Try and go to bed earlier. I know sometimes it is not possible because of work. Make yourself a priority and leave for bed earlier even a few times a week. 

Another way to improve sleep is walking. Go for a short walk half an hour before bed. The fresh air and a stroll will relieve stress and relax your mind. This is perfect for going to sleep. 

Summary

To say fit and healthy follow these powerful tips:

• Get at least 8 hours of sleep
• Spend time around plants
• Eat healthily
• Exercise
• Spend time with family
• Talk
• Read

And remember.  If you want to say fit and healthy you need to be consistent with applying what you know. You should exercise regularly, eat healthily all the time. Whenever you have time, read, talk, spend time with family.