With lockdown 3.0 looking likely to continue until Spring, staying healthy and keeping a positive mindset has never been more important.
Our nutritionist Rosie Cadogan explains why The Health Trifecta is critical to our health and wellbeing and shares her top tips to achieving it.
What is The Health Trifecta?
Did you know your sleep, movement and stress levels are all intrinsically linked? This means they are part of a cycle that is vital to both your mental and physical health and wellbeing.
So, if you maintain a good sleep cycle and exercise on a regular basis, it will help to reduce your stress levels and release ‘happy hormones’, such as oxytocin. This in turn will help to increase and maintain good energy levels – so you’ll find you have more energy to be able to build new healthy habits, improving other aspects of your wellbeing.
Top tips to achieving the ‘Trifecta’:
– Block out time to exercise in your weekly routine
– Find a type of exercise you enjoy, that way you will maintain the habit for longer
– Build up the number of times you exercise in a week. Star with 4 x 30 minute sessions.
– Try using a body clock lamp or a weighted blanket to help regulate your sleep hormones
– Don’t eat your evening meal less than two hours before you go to sleep
– Minimise your caffeine intake and drink at least 2 litres of water throughout the day
– Manage stress by talking to someone that can support you such as the Samaritans – 116 123 (free)
– Try practicing mindfulness or meditating using an app like Calm or Mind, which offer more than just meditation
– Take time away from screens and social media (difficult sometimes when working from home) but important. Why not tree a tech free day once a week and spend some time outside?
Something to note…
2020 was a challenging year for so many, so take this as an opportunity for a fresh start and time to build some healthy habits. Set yourself smaller achievable steps working towards your overall goals for 2021 and create habits slowly.
Remember that we are all different and so make sure that your plan and goals work for you and your lifestyle. Progress can be slow but keep going and you will begin to see changes over time.
Most importantly, enjoy the process, that way the result will be more satisfying.
Links to more information:
Sleep – https://sleepcouncil.org.uk/
Mental Wellbeing – https://www.mind.org.uk/
WFH Nutrition – https://www.associationfornutrition.org/about/resources