Everyday Habits for Optimal Health
These practical practices are easy to implement and can make a world of difference in how you feel each day.
1. Post-Meal Strolls: A Walk to Wellness
Take a leisurely 10-15 minute stroll after meals. It could be around the block, through the garden, or even up and down the stairs a few times. This gentle exercise aids digestion and can be a delightful pause in your day.
2. Caffeine Consciousness: Sip Smartly, Sip Early
Keep your caffeine intake in check—stick to 1-2 caffeinated beverages a day, and ensure your last cup is before 2 pm. Caffeine has a lengthy breakdown time of 8 hours, and excess consumption can disrupt insulin levels, so let's bid farewell to it before bedtime.
3. Protein Power: Fuelling Your Body Right
Prioritise protein at every meal—aim for 30-35g each time or a minimum of 100g daily. This evidence-backed amount stabilises blood sugar, supports muscle mass, and plays a crucial role in boosting your immune system. Opt for natural, unprocessed protein sources.
4. Mindful Eating: Savour the Flavour
Eat without distraction to optimise digestion. This simple act prevents bloating and overeating by allowing you to tune into your body's signals of satisfaction. It's a mindful approach to nourishing your body.
5. Hydration Harmony: Water Wisdom
Commit to staying hydrated. The general guideline is 35ml of water per kilogram of body weight, adjusting for factors like physical activity and breastfeeding. Prioritise water consumption to maintain balance and support various bodily functions.
6. Sleep Sanctuary: Where the Magic Happens
Prioritise your sleep. Ensure you get 6-7 hours of quality shut-eye by setting a bedtime that accommodates your sleep needs. Ditch the tech before bed, create a calming bedtime routine, and recognise the importance of sleep in your overall well-being.
Now, the big question: which of these habits will you commit to incorporating into your daily routine? Whether it's the post-meal stroll, mindful eating, or embracing the magic of quality sleep, these small changes can lead to significant improvements in your overall health.
Phoebe x
