Unfortunately, the constant omission to prioritise one’s health and wellbeing can lead to additional stress, anxiety poor mental wellbeing, and often preventable lifestyle issues such as obesity, high blood pressure and type 2 diabetes. Self-care should not be ignored; it is required to promote and improve the balance between the maintenance of a healthy lifestyle, coupled with the obligations of work and home. Read on: Here are eight steps that you can take to begin prioritising your health and wellbeing.

Do not skip breakfast, it is important to start the day right. Start the day with a slice of lemon in hot water to boost your immune system, relieve stress, and clear the pathways of your brain. Thereafter, a bowl of wholegrain porridge, overnight oats with berries, homemade granola, a smoothie or wholegrain toast with sugar-free beans, for example, can provide you with the energy you need to get through the day.

Choose from a variety of those fruits and vegetables which you like, they are packed with healthy vitamins and minerals. To make sure that you obtain as many different vitamins and minerals as possible, be sure to choose a selection of different colours. Deep yellow, orange fruits and dark green vegetables, for example, will provide you with beta-carotene and retinol which can help to boost the health of your eyes, bones and respiratory system. The advantage is that the fruits do not need to be prepared, and vegetables cook very quickly. Perfect when you are faced with a busy schedule!

In addition to fruits and vegetables, a healthy diet will contain healthy carbohydrates and proteins. Try to choose complex carbohydrates – wholegrains, such as brown rice, brown pasta, quinoa, they are filled with more minerals and vitamins. Don’t neglect proteins such as pulses and beans; they can be added to salads, soups and wraps to provide a quick healthy meal.

f you need a snack, try to reduce or avoid as much as possible the simple carbohydrates (for example, cakes, pastries and biscuits). Pieces of fruit, nuts or sliced vegetables with hummus can help you to feel and look healthier. The advantage is that you can prepare and pack the healthy snacks to take with you.

Drinking sufficient water will help you stay hydrated, it flushes bacteria from your bladder, and it aids the transportation of nutrients and oxygen to the cells around your body. Rushing around when you are busy can be stressful; this becomes more acute if you have rushed a meal and are now suffering from indigestion. Drinking water, according to medical research, can help to normalize blood-pressure. A slice of lemon in warm water can help to alleviate indigestion. The recommendation is to drink 6 to 8 glasses of water per day.

The oven is a great time saver. It is also a great way of cooking because you don’t have to keep watching the saucepan in case the contents boil over. There are many items of food which can be cooked in the oven. By doing so, it means that you will have more time to deal with and important task. If the oven has a timer, it will make cooking even easier. Prepare it, time it, leave it, and when it is cooked, you can eat it. Baking food in the oven, rather than frying, is also better for your health.

Plan your meals ahead for yourself, family or your patients; this will help to reduce the amount of time required to go shopping. The meals can either be prepared ready for cooking, or cooked in advanced, and then stored in the fridge or freezer. When you are busy you will have a meal ready that can be placed in the oven. You will find that even with one hour spared when you are busy, it is definitely worth it. In order to make prepare, and store your food in advance, it is a good idea to invest in good quality containers. To ensure that the food remains healthy, it is better to store your food in glassware or stainless steel. If you need to use plastic containers, the recommendation is to use those which are BPA-free. Most pre-cooked foods can be stored safely in the fridge for approximately five days. Nonetheless, always check the smell of the food to make sure it remains safe to eat. Food will last longer in the freezer; that will allow you to make bigger batches – many types of food can be stored for up to three months. If it is being stored any longer than that you will find that the food begins to lose its colour, flavour, and especially its nutrients.

Sleep deprivation can lead to problems, for example, poor concentration, memory impairment, increased risk-taking, weight gain, the risk of type 2 diabetes, a negative impact on your immune system. Furthermore, according to the article, ‘How to tell if stress is affecting your sleep’ (Medical News Today, 2018) “Not getting enough sleep skews our ability to regulate our emotions. In the long run, this can increase our risk of developing a mental health condition. In turn, conditions such as anxiety and depression may cause further sleep disruption.” To improve your quality of sleep, you could benefit from implementing the following:

• Avoid stimulants
• Keep the ambiance comfortable – dark, cool, quiet
• Stress works against sleep; take time to de-stress
• Take a relaxing bath or shower
• Switch off from study or work 1 hour before bed
• Keep a sleep diary (as suggested by the NHS)

We are all different, consequently it is important to find out what works for you, and try to stick with it. Implementing a healthier lifestyle does not have to be complicated. Make changes in small sustained steps; you will find, eventually, that it is worth it.

Perhaps you would like support to help you to cope and thrive during these challenging times, with mental health awareness, stress management or your health and wellbeing in general, let’s talk. You can contact me by email at Leap to Health, Inverness, [email protected]