Two and a half years on from the start of what would go on to become a global Covid-19 pandemic, a growing number of us are still seeking new ways to stay healthy and achieve balance, placing a greater priority on looking after ourselves than ever before.
Shining a spotlight on the importance of our health and wellbeing, the pandemic served as something of a wake-up call, sparking the widespread realisation that for many of us, these have long been things we have taken for granted. Prioritising quick and convenient meals over balanced and nutrient-dense diets, living sedentary lifestyles and burning the candle at both ends are all things it’s easy to dismiss as necessary evils in today’s fast-paced modern world, but now, it seems we’re more willing to address our vices and instil new, healthier habits than ever before.
If you’re one of the many vowing to live a healthier lifestyle in 2023, then here are some easy ways to get the ball rolling.
Eat a nutrient-dense diet
Our busy lifestyles can often see us reaching for quick and easy snacks and meals we can eat on the go, but this could be one of the most detrimental things you’re currently doing when it comes to your health. Food is fuel, and without the right balance of macro- and micro-nutrients, your body can’t perform its vital processes efficiently, and you’re also leaving yourself vulnerable to sickness and disease.
As a general rule of thumb, a healthy diet should feature a wide variety of different fruits and vegetables – aim for five servings a day in as many different colours as you can to ensure you’re getting a broad range of different nutrients. Opt for a source of protein, such as lean meat or fish, eggs, nuts, seeds or legumes at every meal to help maintain muscle mass and include sources of healthy omega fats, such as salmon, avocado and olive oil several times a week.
Quit smoking
Given that Covid-19 is a respiratory illness, it’s perhaps unsurprising that the number of smokers looking to quit over the past three years has spiked dramatically, and it’s one of the best possible things you can do for your health. Tobacco alternative company Oklahoma Smokes, which sells nicotine free and tobacco free CBD cigarettes, has reported a dramatic uptick in sales since the pandemic began, and many other smoking alternatives have seen a similar increase in interest.
It’s important, however, to bear in mind that these are not intended to replace smoking as a habit, but to help you quit the vice entirely. Serving as a stepping stone between where you are now, and where you want to be, they can be a handy way to kick the habit and break your nicotine addiction – but if you’re going to use them then be sure to have a plan of action in place to help you wean off entirely, and set yourself a time frame in which you intend to do so.
Stay active
Thanks to long days at the office and busy weekends, it’s easy to fall into a sedentary lifestyle, but staying active is essential for maintaining optimal health. If you can, look to integrate at least three 30-minute exercise sessions into your week, and combine cardio with resistance and weight training to maintain muscle mass and keep your metabolism high as well as boosting your cardiovascular health.
If you find it impossible to commit to going to the gym, then invest in some free weights and fit your workouts around your lifestyle at home. If you have young children, for example, then doing a quick session while they are asleep is a great way to optimise the time you do have. A quick stroll at lunchtime can also work wonders, and by getting you away from your desk and out into the fresh air and daylight can also help to boost energy levels and motivation whilst supporting your body’s natural circadian rhythm.
Focus on quality sleep
According to various studies, up to 40 per cent of us are chronically sleep deprived, and spending too much time on smartphones and in front of TV screens is in part to blame. Late night exposure to blue light can make it more difficult to drop off and to stay asleep once you do, so limit your usage and commit to switching off all electronics at least an hour before bedtime and see the difference it makes.
Deciding on a fixed bedtime and wake time and honouring them, no matter what, will also help by creating a routine, and will make it more likely that you’ll get the recommended eight hours of shut-eye. Allocate the hour of offline time before you hit the hay to good sleep hygiene and enjoy a warm bath, read a book or do a bedtime meditation, as all of these will help ensure you feel relaxed enough to drift off when the time comes.
Lack of quality sleep can lead to daytime fatigue, lack of productivity and even poor mental and physical health in the long-term, so if you’re not taking yours seriously at the moment, then there’s no time like the present to start.