Focus on the fundamentals for good health

I thought I’d keep this week really simple.

I often talk here about overwhelm. About being overwhelmed about what to eat and what to avoid. Asking which diet is right for me?

Well, before thinking it’s time for an overhaul, how about we all just focus on getting the basic, fundamentals implemented, until they become a habit, your norm. Then you can think bigger, more individualised.

Let’s look at my top tips for good health:

• Feed your guts (of course!). You can do this by ensuring you include lots of plant-based fibre on the form of fruit and veg, salads, soups, smoothies. Add a little something fermented daily such as kefir, natural yoghurt, sauerkraut or kombucha.
• Drink enough water for you! My general rule of thumb is 35ml of water per kilogram of body weight.
• Stand back and take a look at your alcohol consumption. How often are you drinking? Daily? Weekly? Two or 10 drinks in a session? Why do you drink? Do you have a dependence or reliance on alcohol to “wind down”. Ideally, I talk to patients about choosing to go alcohol free generally, with the option to have a drink or two socially on occasion.
• Move that body! Walk, swim, do yoga, sweat, take up a team sport. Whatever floats your boat, just make it regular and fun! Three-four times a week for 30-60 minutes helps to maintain weight and look after you heart as well as your mental health.
• Reduce your stress. Prioritise. Reflect. Journal. Stop. Breathe. Delegate. Recognise what’s not working.
• Be silly. Be fun. Laugh. Be social. Engage. Have a crack at something new!
• Sleep is hands down, the single most important thing you can commit to. Eight-10 hours of dedicated rest/sleep a night. In bed before 10pm, waking at dawn. Implement good sleep hygiene. No tv and minimal other electronics in the bedroom. Get the temperature right. Offload any mental anguish by writing down your thoughts, sharing them, reading or bathing before bed.

What are you waiting for?