1. Go to bed earlier.
The closer to 10 o clock you can go to sleep, the better for your body. Human as mammals are programmed to sleep according to the cycle of the sun, it is our natural circadian rhythm. If we decide to ignore this, we feck up our hormones , disrupt our immunity and generally mess us up.
Tip: Turn off the tv, put away the phone and get to bed early!
2. Eat more vegetables
We all know vegetables are very important for us. Yet we don’t eat enough of them. Stop fussing over whether you should put chia seeds or goji berries into your yogurt and get things into perspective by doing the basics. A simple way to boost your health, performance and immunity to illness is just to eat more vegetables every day.
Tip: Include a variety vegetables in every meal.
3. Positivity is key
“There are two kinds of people, those who think they can and those who think they can’t, they are both right” Henry Ford.
We all know people who are constantly negative, they are non stop complaining about their bad luck and their misfortune. The world is against them and they never get a fair chance. ‘I won’t fail if I don’t make an effort so I’ll stay where I am’ is their motto.
There are other people who seem to get their fair share of breaks, they are not afraid of making mistakes and see every situation in a positive light, even the bad ones. They just use them as a learning curve. These people will give everything a go and see every failure as a stepping stone to success.
Tip: What type of person do you want to be? The person who can or the person who can’t.
4. Don’t stress the small stuff
We are exposed to a lot of stress in our daily lives. Some stress is good, it focuses us mentally and physically for a particular task and we can do it more efficiently. Other long term stress can be severely debilitating for the body and cause us huge problems.
The hormone cortisol is released in the body when we feel stressed. This fight or flight hormone channels all our blood into dealing with this stressful situation. Our body does not distinguish between fighting a lion, being late for a meeting or playing an important football match. This elevated cortisol helps us in all these situations. Our heart rate rises, adrenalin is released and blood moves to our limbs readied for action. If we manage to kill the lion (or run away!), get to the meeting in time or play well in the match, it has served its purpose. Soon the stressful situation has been removed, our rest and recovery mechanisms can kick in again.
Unfortunately many of us live our lives in this constant state of high stress where our body thinks we are fighting lions all day long and churning out buckets of cortisol. Too much cortisol can reduce immunity, cause fatigue, cause weight gain and accelerate ageing.
What can we do? Although we can’t avoid stressful situations altogether, we can change the way we perceive them. Don’t worry about the small stuff, getting angry in a traffic jam is not going to get you there any quicker!
Tip : Don’t sweat the small stuff
For a full list of ways to cool the stress levels check out here…http://greatist.com/happiness/23-scientifically-backed-ways-reduce-stress-right-now
5. Get on your dancing(exercise, hiking, football, gym) shoes
Get some exercise! Whatever exercise you like doing, just do it. The merits of exercise are all well established and it’s many benefits to our health.
The key is sometimes finding an exercise that we like doing and just sticking to it. Whether it is dancing, running, cycling, taekwando, squash, bog snorkelling, etc it doesn’t really matter. There are hundreds of clubs around the country offering a variety of different options. Also there has been a massive upsurge of people taking part in adventure races and triathlons in recent times. Get some mates, pick a race, do a bit of training in the lead up and make a weekend of it. A full list of races for the adventure types can be viewed here.
Tip: Get off the couch and get out exercising. Your mind and body will thank you for it.