Our official partner LloydsPharmacy for WellFest 2019 shares 6 important tips for getting the pep back in your step this Summer!
This article is sponsored by LloydsPharmacy
Let’s face it, most of us lead such busy lives these days that it can be hard to prioritise our health as much as we should. Trying to balance work, family, a social life, good nutrition and exercise can be exhausting. At times your energy levels probably feel totally depleted, your sleep schedule is less than desirable, and you’ve skipped breakfast for weeks on end. This can have a negative impact on your health, and a healthy human is always a happy human. That’s why we’ve decided to share with you our six best tips for getting the pep back in your step this Summer.
Don’t over commit yourself
Do make a schedule and stick to it. You can’t tackle every task at once, no matter how great your intentions are. If you have a lot going on, organisation is key. Reinforce what needs to get done because let’s face it, it’s easy to forget things. Know your limits, take a break and utilize your support system, it’s ok to ask for help. It’s also so important to make time for yourself… say no to meeting for coffee, say no to planning your second cousins’ friends baby shower and just go have some you time.
Be a detective with food labels. Watch out for hidden sugars in food/drinks – they add up!
Eat Nutritionally Balanced Meals – A ‘balanced diet’ starts with getting the right balance of nutrients onto your plate at meal times. At lunch/dinner, aim to fill ¼ of your plate with protein rich food such as chicken, fish, eggs, beans, nuts & seeds. Protein helps you stay fuller for longer and helps keep blood sugar levels stable. Adding complex carbohydrates such as brown rice, sweet potato, quinoa etc. will provided a slow steady release of energy along with vitamins and fibre. Aim to fill ¼ of your plate with complex carbohydrates at meal times.
For optimal health & disease prevention, aim to eat 5-7 fruit & veg every day (5 veg and 2 fruit is a good balance). Aim to eat something red, green, purple, yellow/orange and white every day and fill half of your plate with vegetables at lunch/dinner time. Embrace ‘Essential Fats’ – Omega 3 and omega 6 essential fatty acids nourish our brain, our heart & reproductive system and are essential for healthy hair, skin & nails. To ensure you get enough in your diet, it’s recommended you have oily fish (salmon, mackerel, sardines etc.) twice a week and have 1-2 tbsp. of omega 3 rich seeds per day (flax, chia, hemp) – add them to porridge, salads, bread etc.
Limit your Sugar Intake – For overall health & weight management, try to view high sugar foods such as chocolate, biscuits, sweets/cakes etc. as occasional ‘treats’ not a daily diet staple. If you have sweet foods regularly, then try reducing your portion size and/or opt for healthier versions e.g. have a couple of squares of dark chocolate instead of a full bar of milk chocolate. Foods can impact our moods, energy and concentration levels too, which is why we recommend reading the LoveLloyds blog and using these recipes to achieve a holistic healthy you.
Did you know that in times of stress our bodies use more Vitamin B & C, Magnesium & Zinc? We recommend taking a good Multivitamin. If you are unsure of the best supplements to take for your individual needs, pop into your local LloydsPharmacy and speak with the Pharmacist.
Your skin is your biggest organ and should never be forgotten about… it’s your first line of defence. Blemishes, dry skin or oily skin are all signals which your skin is sending you regarding your health, so it’s important to listen to them. Firstly, you should wear sun cream all throughout the year, factor 30 minimum. Not only will this protect you from skin ageing and wrinkling, it will also hugely decrease the risk of skin cancer. And secondly, a good skincare routine is essential. Pop in and speak to a LloydsPharmacy skincare expert about your very own tailor-made treatment plan which includes recommended products and daily skin care regimes based on your age, skin type and condition. Cause who doesn’t feel good rocking a radiant glow!!
Quitting smoking is the single best thing a smoker can do for their health. As we are sure you’ve heard, 1 in 2 smokers will die from a tobacco related disease, which is terrifying!
One of the most important things to know when you decide to stop smoking is that getting help and support will really help to improve your chances of quitting and makes the process a lot easier. LloydsPharmacy have trained health coaches who are there to help you through your Smoking Cessation journey.
Tips to help you to Quit Smoking:
- Pick a quit date
- Change your routine
- Make your home and car smoke – free
- Reduce your caffeine
- Learn to deal with cravings
- Do regular physical activity
- Take one day at a time
- Try Nicotine Replacement Therapies (NRT)
Get moving, it’s that simple. You don’t need to go to the gym 5 days a week (although if you can, go for it!!!). It’s all about the small steps… take the stairs, walk or cycle to work if you can, get off the bus a few stops earlier, do a YouTube exercise video in your sitting room, start going on hikes at the weekend now that the weather is picking up – just enjoy what you do, it’ll make it so much easier to stick with and get a fitness buddy to support you.
Sleep Hygiene’ is a term used to describe habits and practices that are conducive to sleeping well on a regular basis. In order to perform our daily tasks to the best of our abilities it is important that we make our sleep a priority and do everything we can to maintain good quality sleep. Interestingly, studies have found there to be a direct link between the lack of sleep and compromised immunity.
Tips to help you improve your Sleep:
- Establish a regular bedtime and waking time
- Get 7-9 hours’ sleep each night
- Take a nap if you are tired, but no more than 45 mins of sleep during daytime hours
- Avoid excessive alcohol and tobacco consumption
- Cut off your caffeine at least 6 hours before going to bed
- If you need a snack before bed avoid heavy, spicy or sugary foods
- Exercise regularly but not too close to bedtime
- Try simple meditation before bedtime to help you unwind
- Establish a comfortable room temperature and keep you’re space well ventilated
- Eliminate as much light as possible and block out all distracting noise
For so many people, trying to alter your ‘bad habits’ can be a challenge that seems like a mountain. But try these six simple tips to change your lifestyle this summer and we guarantee that you’ll soon be feeling the difference. Self-care is the only way forward.