Three simple changes that can improve your health today, according to a GP
When it comes to our health, we all face different challenges – and those will change according to age and what is going on for us emotionally. Looking after ourhealthis a dynamic process and one we need to. . .
When it comes to our health, we all face different challenges – and those will change according to age and what is going on for us emotionally. Looking after ourhealthis a dynamic process and one we need to think about daily. If you were to write a list of the specific things you want to improve about your health, what would they be? Most of us would probably focus on being a healthyweightor oureating habits, but how many of us would think about other things that have just as much effect?The state of our nation’s health tends to reflect the personal challenges we are facing in our own lives. So, can we get some clues about what we ourselves might be missing by looking at what the UK population is getting wrong when it comes to wellbeing?ShortsNot enough fibreThe daily recommended guideline for adults is that we should be eating at least 30g of fibre per day. Shockingly, only 4 per cent of us in the UK meet thatrecommendation, with 96 per cent eating significantly less and most of us only getting about 15g per day. You may have seen fibre mentioned on food packets, but what is it? There are two main types of fibre; soluble and insoluble. Soluble fibre dissolves in water and is found in things like apples, avocados, oats and lentils. Insoluble fibre doesn’t dissolve, but actually absorbs water helping you to have a healthy bowel habit. It is found in the skins of vegetables, wholemeal bread, seeds, nuts and brown rice. Both are crucial for our health. Fibre is an essential for our digestive health because it acts like a prebiotic, encouraging good microbes in your large intestine and building a strong gut lining. High fibre food also prevents sudden blood sugar spikes and lowers type 2 diabetes risk because it digests much more slowly. It is easier tomanage your weightbecause fibre adds bulk to meals and helps us feel fuller for longer. Another surprising fact about high fibre foods is that certain soluble fibres can bind to cholesterol – and by doing so, prevent it from being absorbed, and so help your heart health and reduce the risk of cardiovascular disease. So, how to get more in your diet? There are lots of simple ways; choose healthy snacks like nuts and seeds, keep the skins on vegetables like a baked potato, eat more pulses like beans and lentils, and choose wholegrains like wholewheat pasta, brown rice and wholemeal bread. Make sure you increase the amount gradually and drink plenty of water too when you are starting to make a change. Not enough free timeSociety encourages us to always be “on” and to produce, produce, produce. But what about free time when our brains are allowed to just sit and wander and imagine and create? Some research has recommended two to three hours of free time per day for our health, with less than two hours creating stress over too little time, and more than five hours resulting in a negative effect for our mental health. Why is unstructured time and allowing our minds to wander helpful for our health? Well, because this is an opportunity for our brain to switch to our so-called “default mode network”, allowing us to process emotions and support creativity, which research has shown has so many benefits for our physical and emotional wellbeing. In reality though, how can we manage this in a hectic world? Try tocreate small breaks, about 10-20 minutes long throughout your day when you go for a walk, take a breath, doodle, journal, listen to music, or you just stare out of a window. Research has shown that screen time like passive scrolling or watching TV does not have the same benefits as actively relaxing with a hobby or an activity you enjoy. Not enough sleepAdults need seven to nine hours of sleep per night to help us recover, reset and repair our bodies and minds. Yet some research has shown that most of us only get 6. 7-7. 3 hours’ sleep and 72 per cent of us are failing to get seven or more hours of shut-eye per night. It is not just the quantity of sleep that matters, but also the quality; the effect of which is significant, with 40 per cent of UK adults saying thatpoor quality sleepis negatively affecting their mental health. Why does sleep matter? Our bodies physically repair themselves, our cells recover and undergo numerous biochemical processes to allow them to stay healthy, and our brains have a chance to process our experience of the day and lay down memories. We also process emotions from the day and reset our circadian rhythm and internal body clock, which is so vital for our hormonal system to work well and efficiently. So, how can we get more sleep ofbetter quality? Firstly, treat sleep as the priority it is and change your attitude to it; remove screens from your bedroom, avoid electronic devices for at least two to three hours before bed, and establish a set time and routine for bedtime which signals to your brain to get ready to rest. Make sure your bedroom is quiet, dark and not too hot or cold and make it a sanctuary of peace. Try to stick to a set time when you wake up and get some natural daylight within the first hour of waking.