Simple Steps for a Healthier You

Once upon a time, all we needed to worry about was food, water and shelter. Now we are juggling many other competing demands; work, family, and other commitments. Setting aside time to unwind and relieving some of your stress, is vital, or both your mental and physical health may suffer.

Managing stress and taking time for yourself takes practice but it is so important to incorporate it into your busy schedule. Here are my top tips to make it easier.

Eat Well: Fuel Your Mood

Did you know that your diet can help control your mood?

• Drops in blood sugar levels can make you feel tired, more irritable, and low, so eating regularly and choosing slow-release energy foods, such as rice, cereal, and nuts will help to keep steady sugar levels.

• Ensuring that you are hydrated maintains concentration and allows us to think clearly.

• We all know that caffeine is a stimulant, and disturbs our sleep, but that burst of energy can also make you feel anxious and depressed – try switching to decaffeinated versions of your favourite teas and coffee.

• Our brains need fatty acids to keep it running at optimal levels so it is important to eat the right fats – healthy fats are found in foods such as oily fish, nuts, and avocados.

Exercise: Move, Even if It's Just a Little

You don’t need to run marathons.

• Exercising doesn’t necessarily mean training for a marathon or lifting heavy weights at the gym; a short walk or even stretching at your desk can offer immediate relief when you are feeling overwhelmed.

• Raising your heart rate and getting your blood pumping releases endorphins and can improve your mood instantaneously.

Relaxation Techniques: Practice Makes Perfect

• Choosing to relax when you are feeling stressed can often be extremely challenging but the key word here is practice, not just when things are difficult but also when life is going smoothly – this will make it easier to utilise your strategies in harder times.

• This isn’t rocket science; we all know the things that can be relaxing but it’s about finding the ones that work best for you; deep breathing, grounding exercises, taking a hot bath, reading a book, going for a massage, listening to music - find your ideal.

Open Up: Share Your Burdens

Anyone that knows me knows that I can talk….

• If things are bothering you, open up. Speak to your friends and family, a doctor, a therapist. A problem shared is a problem halved. A shoulder to cry on, some much needed insight, clarity or just a laugh is sometimes all we need to clear some of the stress we are under.

• Self-talk is also useful, as long as you are being positive. Be your own cheerleader and recognise what you can do to relieve some of your stress and take action.

Prioritise Sleep: Break the Stress-Sleep Cycle

What is sleep again?

• Sleep can seem very elusive during periods of stress. Stress can cause a lack of sleep and lack of sleep is a key cause of stress so we are often caught in a vicious cycle.

• Find ways to break the cycle. Your current routine isn’t working, so change it. Turn the TV off earlier, put your phone down and give yourself time to relax before bed.

• Lying in bed for hours on end tossing and turning is no use. You need to associate your bed with sleep, so get up, get a glass of water, read a book, walk around until you feel tired. Don’t lie for any more than twenty minutes.

• Improve your sleep efficiency before concentrating on the time.