There are so many small actions we can take to help fuel overall wellness. It is not a case of all or nothing, make a commitment to making small, achievable changes that become a part of your lifestyle. Sometimes we just need a gentle reminder….
- Minimise or avoid intake of alcohol, caffeine (especially after 3pm) and processed foods
- Reduce intake of dairy and sugar
- Eat a wholesome diet through the day and finish with a light meal between 6-7pm, focus on micronutrient dense foods with a a rainbow-coloured diet; the colours provide the bioflavonoids so important for immunity .
- Incorporate adequate amount of fibre throughout the day to prevent oestrogen recycling specifically for women’s health.
- Maintain high sleep hygiene consisting of:
- Eating dinner 3-4 hours before bedtime
- Sleep before 10pm, the maximum melatonin production occurs between 10pm-2am
- Avoid blue light exposure after 7pm
- Warm to cool shower before bed
- Wear cotton – avoid wearing synthetic materials to sleep
- Consider room temperature to be ideally set around 18-19 degrees
- A hot cacao drink before bed can help calm the mind and body into a relaxed zone.
- Breathing leads to increase oxygenation of the peripheral tissues with greater efficiency. Pranayama breathing exercises twice a day for 2-3 minutes reduces the sympathetic drive
- Meditation to increase innate immunity and curb the harmful effects of stress
- Exercising daily 30 minutes of vigorous exercise challenging your body to do better each day.
Most importantly compare yourself only, the You today to the You yesterday.