1. Drink water
It is important to drink 2 litres of water a day to flush your kidneys through, keep you hydrated and keep you in tip top form.
2. Cut out sugar
Sugar is a very inflammatory food and therefore plays a role in many of our chronic disease such as heart disease, diabetes, acne and even cancer. It causes weight gain leading to obesity and is linked to a risk of fatty liver disease. It drains your energy, leads to cellular ageing and may worsen cognitive decline. It’s really not worth that instant but lethal gratification!
3. Lower carbohydrates
Eating a low carbohydrate diet keeps you sustained throughout the day. It helps to stabilise your blood sugar levels and therefore your insulin release. It helps to improve your blood lipid profile and your blood pressure. If you do have carbohydrates go for the low glycaemic ones so that they don’t spike your blood sugar.
4. Get tested for food sensitivities
Food sensitivities can play a huge part in your general well being. So often you live with headaches, feeling tired, skin problems, stomach issues, bloating and wind, and yet with a simple test you can find out what you are sensitive to and take those foods out of your diet for a much healthier life.
5. Eat lots of vegetables, especially green ones
Vegetables are nature’s gift to us. They are so important to our general health especially the green ones, because they make your body alkaline and viruses, bacteria and fungus cannot survive in an alkaline environment. They also contain vitamins and minerals which are vital for good health.
6. Lower dairy foods
Cows milk is great for calves but not for human consumption. 75% of the population is genetically unable to digest milk and other dairy products. The calcium in milk is the most difficult calcium to absorb and therefore it doesn’t help with preventing fractures. It is a very acid food and can aggravate irritable bowel problems and it may increase the risk of cancer.
7. Cut out processed foods
Processed foods are high in sugar and high fructose corn syrup. They are full of artificial ingredients and often high in refined carbohydrates. They are low in nutrients, low in fibre and require less time and energy to digest. Many processed foods have been engineered to be rewarding on the brain which in turn makes us eat much more than we need, leading to obesity.
8. Eat low sugar fruit
Fruit is vital to good health, all the brightly coloured fruits are full of antioxidants but they do have a sugar content too so eating those that have a lower fructose level is better, such as strawberries, raspberries, tangerines, oranges, grapefruit, plums, kiwi and apricots.
9. Use sea salt rather than table salt
Salt, in moderation, is good for you, but it has to be the right salt, ‘sea salt’ or Celtic salt. Your body needs sodium in the form of salt to survive, your cells need to be bathed in saltwater. Natural salt carries nutrients in and out of your cells, it maintains and regulates blood pressure, it increases the cells in your brain that are responsible for creative thinking and long-term planning, and helps your brain communicate with your muscles. Table salt and the salt added to just about every processed food, has itself been overly processed, destroying its electrical potential and so that is the salt that is bad for you.
10. Cut out caffeine
Caffeine has no nutritional value and for most people is mildly addictive. Consuming too much caffeine can lead to bone loss over time and may also aggravate underlying health issues like heart disease.
11. Drink green tea
Green tea is one of the healthiest beverages on the planet. It is loaded with antioxidants and nutrients that have powerful effects on the body. These include improved brain function, fat loss, a lower risk of cancer and many others.
12. Eat good fats
Fats such as those in avocados, nuts, virgin olive oil, oily fish and chia seeds are a major fuel source for your body and the main way that you store energy. You need fat to help you absorb certain nutrients, such as fat-soluble vitamins (vitamins A, D, E and K) and antioxidants such as lycopene and beta-carotene. Good fats also help maintain a good cholesterol level and therefore decrease your risk of heart disease.
13. Eat garlic
The main ingredient in garlic is allicin, which has antibacterial, antivirus, antifungal, and antioxidant properties, and are very good for keeping your body healthy. Garlic is a great food for heart health as it helps blood flow, lowers cholesterol, and stops heart disease. It tastes good too!
14. Drink less alcohol
Research shows that moderate alcohol consumption—one or two drinks a day—can help reduce your risk of heart disease, stroke, and diabetes. However alcohol has the same effect as sugar on the body and heavy drinking can lead to brain damage, liver cirrhosis, cancer, high blood pressure, stomach ulcers, fertility problems, weight gain and various other complaints. So keep it to a minimum!
15. Get rid of pathogens
Pathogens such as viruses, bacteria and fungi can live very happily together in our bodies as long as we have a healthy immune system. However if they get out of control they can cause a multitude of problems and it is well worth finding out which pathogens are causing your problems and getting rid of them.
16. Laugh a lot
It is well know that laughter can play a huge part in healing your body. It lowers your levels of stress hormones, boosts your immune system and produces feel-good chemicals called endorphins. Find something every day to laugh at!
We all know that exercise is good for us and walking is one of the best. You do not have to walk miles, just a brisk, daily 15 minute walk has lots of health benefits and counts towards your recommended 150 minutes of weekly exercise. Walking helps to increase cardiovascular and pulmonary (heart and lung) fitness and reduce the risk of heart disease and stroke. It helps conditions such as hypertension (high blood pressure), high cholesterol, joint and muscular pain or stiffness, and diabetes. It makes stronger bones and improves balance.
18. Take the stairs
Climbing stairs enhances your cardiovascular fitness, burns plenty of calories in a short period of time and increases core muscle strength, so always take the stairs whenever possible.
19. Take ‘me’ time
Spending time with yourself benefits everyone because by having a happier and healthier mindset, you’re in a better frame of mind to take care of the people who are important to you. Chilling out, listening to music or meditation allows you to reboot your brain and unwind. It gives you the chance to clear your mind, focus, and think more clearly. It’s an opportunity to revitalise your mind and body at the same time.
20. Do some cardio-vascular exercise
Physical activity or exercise can improve your health and reduce the risk of developing several diseases like type 2 diabetes, cancer and cardiovascular disease. Physical activity and exercise can have immediate and long-term health benefits. Most importantly, regular activity can improve your quality of life.
Stay flexible and maintain good posture by stretching regularly. It helps to reduce muscle tightness and pain.
22. Lift weights
Weight training helps to lose body fat, build muscle – as lean muscle increases so does metabolism. It helps you to gain strength without bulking, reduce the risk of osteoporosis, reduce the risk of injury, improve posture and reduce back pain, and enhance mood, lowering stress levels.
23. Do Yoga
Yoga is a great way to increase flexibility but it also combines stretching exercises, controlled breathing, and relaxation techniques to help you to reduce stress, lower blood pressure, and improve heart function.
Reading stimulates your brain and keeps you sharp into old age, while simultaneously de-stressing your mind.
25. Listen to music
A great way to de-stress! Listening to music that you enjoy decreases levels of the stress hormone cortisol in your body, which counteracts the effects of chronic stress. This is an important finding since stress causes 60% of all our illnesses and disease. It is also known to improve memory, ease pain. provide comfort and improve cognition.
26. Have some cranio-sacral treatment
A great way to balance the body. The membranes that cover the brain and spinal cord are filled with cerebro-spinal fluid which pulses. This pulse has a number of tides within it that carry Inherent Health, the blueprint or matrix that tells every part of you how to be, and keeps you in balance. When we get ill, our bodies slip out of balance and we often find it difficult to heal ourselves.
27. Give up smoking
It’s bad for you and causes cancer! It’s also not great on your wallet!
28. Get help from our councillor
Counselling is a face to face talking therapy/treatment for many issues which focuses on you, the client as the expert. It takes place in a safe, warm and un-judging environment so that you can safely explore what your issues are and helps you to cope with feelings and symptoms that are causing you distress or worry. It could possibly change your behaviour patterns, enabling you to lead a happier and fulfilling life.
29. Get 7- 8hours sleep a night
Getting a good nights sleep with some hours before midnight, can improve your memory, sharpen your attention, make you less stressed and potentially even live longer.
30. Brush your teeth regularly
Keep plaque and gum disease at bay by brushing twice daily for about two minutes. The bacteria build-up from your mouth can travel down into the bloodstream, increasing the likelihood of cholesterol build up in the arteries. This can therefore elevate the chances of getting a stroke or heart attack.
31. Get some sunshine
15-20 minutes a day of sunshine on your body gives you your Vitamin D3 which is crucial for bone health but it is also critical for immune health, brain function, reproductive health, hearing and vision, regulating blood pressure and so much more. A deficiency underlies a wide range of major health challenges. So don’t cover your body in sun creams until you have given it enough of the benefits of sunshine.
32. Use cosmetics that are free of toxic chemicals
We live in a very toxic environment and our liver is struggling to cope, causing fatty liver disease in people who don’t even drink alcohol! Help it by removing any products whether food or cosmetics that contain toxic chemicals. Try the Tropic range of skin products, they are lusciously gorgeous, vegan and pure, honest and effective. www.wyndhamtropic.com
33. Wash your hands
It’s the best way of preventing common bacterial and viral infections and spreading them.
34. Cut down on portion size
Eat a little less at each meal and eat healthy foods. You will see your waistline shrink in no time at all. Just remember that processed foods encourage you to eat more!
35. Take plant based vitamins and minerals
These are more easily absorbed.
36. Check your foot balance
Get a complete foot analysis and custom moulded insoles to support your feet in proper alignment and promote healthy foot function to improve overall body alignment.
37. Have a chiropody treatment
The strong, flexible and functional design of the feet enables them to do their job without complaint – if you take care of them. Persistent aches and pains are not normal.
38. Get any musculoskeletal problems sorted
Don’t live with pain, physiotherapy can help in its relief and can help to promote recovery.
39. Take a natural supplement for inflammation
Inflammation is the cause of most disease in this day and age and there are some great natural anti inflammatory supplements. Protandim has 5 herbs working in synergy to reduce oxidation in the body via a pathway in each and every cell called the Nrf2 pathway. This encourages every cell to produce 2 major antioxidants Glutathione and Super oxide dismutase that help to reduce all inflammation. Trials have shown that it works well reducing oxidation by 40% in 30 days.
40. Balance your body with reflexology or energy healing
Reflexology is a science, based on the principle that there are energy zones and reflex areas in the feet relative to every part of the body. It helps to improve the blood circulation and nerve function and it opens up energy pathways, energising the body, so encouraging it to heal itself resulting in better health.