In today’s fast-paced world, staying healthy has become more important than ever. With the constant stress, sedentary lifestyles, and unhealthy food choices, it is crucial to prioritise our well-being. However, maintaining good health doesn’t have to be a daunting task. By following four simple steps, we can ensure a healthier and happier life.

Dr Enam Abood, our head doctor, advises moderation and being true to your reality. “Social media is full of unattainable goals. It creates a culture of extremes that are not sustainable for the majority of us. As doctors, it is our job to support our patients to find their own journey to a healthy lifestyle which integrates seamlessly with their day-to-day life. There is no need for extremes – let’s create a culture of moderation and simplicity.”

Diet

We hear talk about “healthy diets” every day. But people have different ideas about what that means. For Dr Abood, there are 5 key ingredients:

1. Avoid inflammatory foods (foods that create inflammation) in excess – primarily sugar, salt and bad fats. You can have these occasionally and enjoy them, but they should not form a regular part of your daily diet.
2. Avoid foods that have no nutritional value – this means foods that offer calories and probably a nice flavour but have no health benefits. Again, occasionally is fine but not every day.
3. Do your best to incorporate fresh vegetables into your diet every day in the form of salads, vegetable side dishes, vegetable juices and smoothies. Also, low glycaemic index fruit such as berries, cherries, pomegranate and citrus fruits are better overall than too much bananas, mango and grapes, which are sugar-heavy.
4. Reduce your takeaways for home-cooked meals as much as you can. Find easy meals that don’t take too long and, even better, that can be pre-cooked and stored and just warmed up. And if you have to do a takeaway because of other pressures, try to find healthier options.
5. Hydrate! Drink 2 – 3 litres of water a day. One way to make this interesting is squeezing a little orange or lime into it, flavouring it with infusions of mint or cucumber, or making a pot of herbal teas and cooling it.

Movement

Another message we hear every day is the importance of movement and exercise. In Dr. Abood’s experience, people tend to be “all or nothing” about exercise.

“Many of my patients, when I first meet them, are either running 5 miles a day or doing nothing at all. They are either at the gym 5 days a week or staying still. Realistically, not many of us can keep that level of physical activity up without significant sacrifices elsewhere. What I advise is to raise your heart rate for 30 minutes a day through a brisk walk, dancing in your living room, intensive housework, that kind of activity.  And if you can, add two sessions a week of resistance exercises such as pilates, resistance bands or weight training. But a brisk 30-minute walk a day is enough exercise, and starting with that makes things sustainable and realistic.”

Sleep

Adequate sleep is often overlooked but is crucial for our overall well-being. During sleep, our bodies repair and rejuvenate themselves. Lack of sleep can lead to a weakened immune system, poor cognitive function, and increased risk of chronic illnesses. Aim for 7-9 hours of quality sleep each night by establishing a regular sleep schedule and creating a relaxing bedtime routine.

Manage stress

Many of us live with stress. Although stress is a natural part of life, chronic stress plays havoc with our health, causing multiple mental and physical issues, including weight gain, diabetes, joint pain, heart issues, depression, anxiety and more.

Dr Abood advises not living with stress as routine. “We all experience stress. However, if you find that you are feeling stressed every day, try to make an extra effort to manage it with new coping strategies and speaking to someone. Find healthy ways to cope with stress, such as practising mindfulness, deep breathing exercises, engaging in hobbies, or spending time with loved ones. It is also important to set aside time for self-care and relaxation. Ask for help if you can’t do it alone.”

In conclusion, staying healthy requires a holistic approach that encompasses various aspects of our lives. By adopting a balanced diet, engaging in regular exercise, getting enough sleep and managing stress, we can pave the way for a healthier future. Remember, small steps towards a healthier lifestyle can lead to significant long-term benefits. Prioritise your health, and watch as your overall well-being improves.