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