How to be Healthy

Most of us spend a significant portion of our lives being told what makes us healthy. We watch documentaries, listen to podcasts, read books, get inspired by sports and influencers. I myself am always curious to see what my mother's Woman & Home Magazine publishes about healthy habits to keep you young and fit. 

Trends emerge like hot yoga and resistance pilates. The rise of balletcore fashion indicates a curiosity around intense training routines and holding an elegant posture. After consuming all this media - and a lot of vegetables - I began to realise something fundamental: We have over-complicated what healthy truly is. If only we had a cheat sheet...


I present to you:

HOW TO BE HEALTHY

a very simple guide

master these basic elements to live your best life

Move Your Body 

"Only a few lifestyle choices have as large an impact on your health as physical activity."


According to the NHS, exercising regularly can lower your risk of early death by a whopping 30%. There are so many benefits to exercising which you can read about in your own time (I have linked a few trustworthy resources below) but what makes exercise amazing is the way it feels. Moving your body every day feels healthy, doesn't it? When we stretch we are increasing our range of motion making movement easier. When we walk we are strengthening the core muscles which support us in basic everyday tasks. 

Exercising regularly should not be difficult. It is often broken down into two categories: moderate activity such as walking and stretching, and vigorous activity such as running and strength training. Everyone should aim to do moderate activity every day. No, you don't need to walk 10k steps a day but you ought be walking as part of your daily life. This can be as easy as walking to work or meeting friends for a walk instead of sitting down for a drink (why not get your coffee to take away and have the best of both worlds?). It is recommended healthy adults do around 1.25 hours (75 minutes) of vigorous activity a week. This could take the form of dancing, running, swimming or even walking up stairs. One way to simplify this is to sign up to an exercise class. That way, you are held accountable, you know you are getting enough movement each week, you are challenged to push your limits and it is a great way to make friends and meet new people.  


If you want more information and adjustments if you are a less able bodied person, peruse these resources:


Eat Moderately

"You cannot exercise off a bad diet."  
Forget the fad diets and superfoods, detoxes and juice cleanses. Having a basic level of nutritional understanding is all you really need. What will make a greater impact to your health than tracking micros is simply to keep everything in moderation. This means eating foods you really like (and some you might really dislike) in a balanced proportion. Let's throw it back to the diagram we all saw growing up. You know the one; a plate of food split up like a pie chart. This exact poster was in my food tech classroom. 



The Eatwell Guide is a basic foundation from which you can aim to make informed food choices. It does not dictate which foods you can and cannot eat, it is a recommendation of the proportions in which you might want to eat them for optimised health. An easy way to ensure your body has what it needs which has been well researched. 

If you want to know more, here are some resources I recommend: 

Sleep Enough

Your body does not function without sleep. 

Have you ever heard of the Russian Sleep Experiment? The story goes that Russian scientists kept a group of people awake for 15 days or more in the hopes of proving the efficiency of a stimulant meant to eliminate a soldiers' need for rest. The result was a slow descent into insanity and eventually, cannibalism. 

While this is a made-up work of fiction, a real experiment was in fact conducted on dogs. Several dogs were kept awake with constant stimulation and sadly perished due to severe sleep deprivation [read about it here: A brief report on early sleep studies - PMC (nih.gov)]. 

When we don't sleep enough, our brains are the most affected. Sleep helps to regulate our moods, hormones, memory, concentration and even our metabolism. This is really important to understand because it means that not only will we be less of ourselves due to impaired brain function but it also shows that a lack of sleep has real physical effects on the body. You could make yourself very sick if you do not learn to prioritise rest. 

This applies to rest in a more general sense, too. When we look at nature and the changing seasons, we see how Autumn is a slowing down of growth and the Winter period is one of complete rest. These are essential for the regrowth of Spring and vitality of Summer. The same is true for us human beings. If we are constantly pressuring ourselves to be productive more than is reasonable, it is like expecting an endless summer - a year without Autumn or Winter. Healthy adults are recommended 7-9 hours of sleep per night. 

"If you do not pick a day to rest your body will choose it for you." 


Read up on the huge number of physical and mental benefits of sleep:


Mental Health is Health

Health is “a state of complete physical, mental and social well-being and not merely the absence of disease or infirmity” according to the WHO. It is essential when we evaluate our health that we give equal weight to our physical and mental condition. 

The mind-body connection is well-known. The existence of takotsubo cardiomyopathy (broken heart syndrome) attests to this. Think of all the stories you have heard of characters becoming ill or passing away as the result of intense emotional distress. These are not just stories. People can become physically sick with grief or worry. If we do not value ourselves and prioritise our emotional wellbeing there are serious physical consequences beyond the apathy to physically maintain our healthy routines. 

As the daughter of not one but two psychologists, I have grown up recognising the important role mental health plays in our lives. The mind-body connection is fundamental to our wellbeing. This is why breathwork and meditation have been practiced across cultures for generations. The placebo effect is the perfect demonstration of the power of the mind to influence physical health. When we have a hopeful outlook and strong reasons to live, when we take time to check in on how we are feeling and let go of stressors, our physical health benefits hugely. 

The top recommendations for maintaining good mental health are the very same tips I have given you for physical health: Stay active, eat for your body and get enough sleep. I would add that socialising and connecting meaningfully with others is pretty important too. Humans are, after all, social creatures. We were not made to exist alone. If you are struggling know that you are not alone and please seek professional help. Journalling and meditation are also great ways of mentally checking in with how you are feeling about yourself, your life, your goals and relationships. The simple act of making time for yourself on a regular basis can be enough to prevent a build up of stress and anxiety. 

Articles from academics, researchers and health organisations:

Disclaimer

I am no scientist and I have no medical qualifications. However, I am a researcher with a family member of 103 years old. Think about any adjustments you need to make for yourself regarding physical and medical limitations when using this guide. Think critically about how much you trust me and the information I provide. I take no legal responsibility for the health of my readers. If you would like more blogs like this please leave a comment letting me know. 


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