Cultivating a Healthy Lifestyle
These simple steps can have big impacts
Wellness Wednesday is Tru Valu Supermarket’s weekly exploration in optimising your health and well-being. This week we explore what it means to take nutrition and pair it with other positive habits for an optimum, healthy lifestyle!
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In today’s society, nutrition topics are constantly in the media claiming to improve health, usually through a ‘quick fix’. Improving health behaviours is often accomplished through gradual small steps, it should not be looked at as an ‘all or nothing’ attitude and it cannot be fixed with a pill or a ‘cleanse’. The reality is that health is dynamic and is composed of many different factors such as physical, social, and psychological. In order to improve upon our health, it’s important to look at all aspects. The role of nutrition in preventing chronic diseases and improving health has been established by the scientific community. However beyond nutrition, we must also consider physical activity, sleep habits, and stress management.
Nutrition
The same type of foods, with the same colors, textures, and taste tend to have the same nutrients, which is why it’s important to include a variety of foods as you are ensured to have a variety of nutrients. One of the best ways to get a variety of nutrients is to include various types of plant-foods in your diet as they are packed with nutrients. Meat and dairy also provide valuable nutrients but they should ideally be viewed as a side dish rather than the focus. Diets high in meat are linked to various health problems such as heart disease, strokes, type 2 diabetes.
Aim to eat unprocessed food as much as possible, while limiting the consumption of processed foods. When foods are processed, nutrients can be lost and these foods are often high in fat, salt, and sugar. This does not have to apply to every meal, but something to be mindful of.
Most importantly, eat the foods you actually enjoy eating. You do not need to eat a bowl of kale if you do not enjoy it. If you feel as though you aren’t eating enough leafy greens, try different types until you find one that suits you. Pair it with salad dressing or even cheese if that makes it more enjoyable.
Joyful activity
Physical activity is one of the top lifestyle habits which influence your health. To name a few, being physically active can:
- Increase bone strength
- Reduce blood pressure
- Increase heart and lung strength
- Improve mood
- Improve sleep quality
- Increase metabolism
- Helps you become more sensitive to your hunger and fullness levels
- If working out does not appeal to you, find ways to integrate more movement into your daily life.
Some examples are:
- Taking the stairs instead of the elevator
- Stand, stretch, and move every hour
- Raking the leaves in your garden
- Take a walk with your friends or colleagues during your coffee break
- Play games with your kids — dance, run, etc
- Taking your dog for a walk/ playing fetch with your dog
These short bouts of exercise may not feel like much but they can release endorphins (feel-good chemicals that can improve your mood). As you move more and start to get stronger, consider getting involved in activities like hiking, running, cycling, swimming, or joining a sport like football, basketball, volleyball, either by yourself or with a friend. It can be a great way to learn new skills and meet new people. The key is to find an activity that is fun for you and one that you will look forward to. Exercise should provide genuine enjoyment and pleasure, not pain or punishment.
Sleep habits
A good night’s sleep is incredibly beneficial to your health. By getting enough quality sleep, it can improve your physical and mental health. It’s important for:
- Improved brain function as good sleep can improve problem solving skills and enhance memory. Whereas sleep deprivation can negatively impact how you think, focus, work, and perform.
- Sleep allows healing and repair of your heart and blood vessels. Long term sleep deficiency can lead to an increased risk of heart disease, stroke, diabetes, and high blood pressure.
- Maintaining a healthy balance of the hormones which make you feel hungry and full. A lack of sleep can cause your hunger hormones to rise, making you feel hungrier than when you have had a proper night’s sleep.
Studies show that most people need between 6 and 8 hours of sleep a night. If you’re not getting enough rest, try going to sleep fifteen minutes earlier each night to see if you wake up more rested. If you have trouble falling asleep or staying asleep, try these tips below:
1. Turn off your screens (tv, computer, phone) at least one hour before going to bed. Your brain is constantly being stimulated when looking at a screen and it can be hard/ take a long time for your brain to unwind.
2. Stick to a bedtime routine. Aim to go to bed and wake up within the same 1-hour timeframe every night.
3. If you don’t fall asleep within 20 minutes of lying in your bed, get out of your bed and do something until you get sleepy (listen to gentle music, colour, read in dim lighting, meditate)
Stress Management
When stressed, your body releases a hormone called cortisol. Cortisol can cause an increase in appetite and cause cravings for high-fat, -sugar, and -salty foods. The reality is that we cannot avoid stress, but we can learn how to manage it. One of the most common ways is through the practice of meditation. Meditation has shown to reduce blood pressure, improved sleep, and an increased sense of self-awareness. In short, meditation allows you to bring your awareness to the present. Find a quiet place with few distractions and sit or lie comfortably. Try to let go of any thoughts popping up and instead focus on your breathing. If a thought pops into your head, acknowledge it and then let it go. You can do this for as little or as long as you like. Even taking two minutes out of your day to meditate can be beneficial. If you find this difficult, you can try a guided meditation.
Information this week by: Kirstyn Church, an Associate Nutritionist with Nutrition Consulting Services. Tru Valu Supermarket is one of the leading grocery chains in Trinidad and Tobago with five stores and the best customers. Have a question? Email us truvalusupermarkets+wellness@gmail.com. Follow us on Facebook and Instagram too!
