Unlocking the Secret to Vitality: Small Changes for Big Impact.

Whatever stage of life we're in, it will always bring a unique set of challenges. That said, each day also brings us a new opportunity to embrace a life filled with vitality and joy. It's all about balance! By focusing on small, sustainable changes, we can enhance both physical and mental well-being. In this post, we’ll explore a few achievable habits designed specifically to super charge your day. From morning routines to meal prepping and stress management techniques, these insights aim to support a healthier, happier lifestyle. Nothing too radical, just some basic rules for living well.

The Importance of Sleep & Morning Routines

Starting your day with a solid morning routine can significantly impact how the rest of the day will pan out. You don't need to overhaul your life overnight, instead, focus on simple rituals that boost your mood and energy level.

To be honest, it really starts the day before. Having a consistent bed time and wake up time (including the weekends😉) helps regulate your body’s internal clock, leading to better sleep quality. And we all know how a bad night's sleep can have a knock on effect with pretty much everything the next day; food choices, mood, whether or not we exercise. Sleep is absolutely the first on the list to prioritise in order to give ourselves the best chance of having a good day the next day! We'll get into sleep in a bit more detail further down this blog.

On waking, consider adding 5-10 minutes of stretching or yoga to your current routine. This sort of mindful movement gently wakes up the body, improves blood flow and stiffness, paving the way for a more energetic day. Perhaps add on a further 5-10 minutes of meditation. It can be as simple as observing your own breath rhythm, or apps like Headspace and Calm provide guided sessions that are perfect for beginners. Whatever you decide to incorporate into your morning routine, do it mindfully, meet yourself where you are, without judgment or expectation and tune in! A few minutes daily like this can significantly reduce anxiety and set you up for a super day.

Meal Prepping In Advance

It's easy to overlook our nutritional needs when we're up against it time wise. Grab 'n go meals are often the way when we're on a schedule. Sadly these types of convenience foods can be full of sugar, salt and fat, and not optimal nutritionally. Meal prepping gives us the chance to make healthier choices food wise when we're on the go or tired at the end of our day. I don't enjoy cooking, but I'll usually cook up a batch of curry and a meat based meal that will do for lunches too, over the course of the weekend.....because I loathe having to think what to put into my body to fuel it well when I'm on a short lunch break or getting home after a late finish with no idea what to have for dinner!

Setting aside a couple of hours at the weekend to prepare meals for the week can be a game changer. Batch cooking nutrient-rich recipes that include whole foods, lean proteins, and plenty of colourful veggies takes the chore out of deciding what to eat each day.

Investing in quality food containers for organisation and portioning meals not only helps you stay on track but ensures each meal contains balanced nutrients.

Don’t forget to include healthy snacks like mixed nuts or sliced veggies. These quick options can manage hunger and keep your energy levels steady if you're a snacker!

Staying Hydrated

Hydration is often an overlooked yet crucial element of health. As we age, staying hydrated is important for skin health, joint lubrication, and proper bodily function. I find many of my clients are chronically dehydrated and it primarily manifests in their energy levels and digestive system. They're effectively walking around with a stinking hangover through dehydration, having not consumed a drop of alcohol! And the transformation I see when they adjust their plain old water intake can be so dramatic!

Make carrying a water bottle part of your daily routine. Aim for at least eight glasses of water a day to maintain optimal hydration. More if you're exercising. Add a reminder to your phone to drink a glass of water if you're really struggling to remember to drink. Dehydration affects us in so many ways, from skin texture and sluggish digestion to mood and fatigue. Bring awareness to the volume of water you're onboarding!

Managing Stress Effectively

Managing stress is vital for a balanced life.

When I used to work in a corporate setting, I'd routinely find myself super stressed and anxious. I found practicing a little breathwork in the privacy of the ladies loo very helpful! Specifically anuloma viloma, a yogic practice also known as alternate nostril breathing. It never failed to calm me down in an instant.

Bringing awareness to the breath can highlight if we are chest breathing, a sure sign of feeling fraught. Exploring relaxation and breathing techniques that can be practiced anywhere in just a few moments, can make them accessible on even the busiest of days. Experiment, find what works for you. There's no doubt about it, breathing correctly sends signals to the nervous system we are not under threat, so we can relax a little.

Having hobbies and staying connected with friends and family also significantly contributes to good mental health, and our ability to be resilient in the face of life's inevitable challenges. Research suggests that maintaining strong social ties can reduce feelings of loneliness and improve overall well-being. Combine this sense of connection with a hobby you enjoy and you're on to a winning combination.

Embracing Physical Activity

Physical activity can seem intimidating, but it doesn't need to be a rigorous gym routine or a 5 mile run. Walking, swimming, pilates, yoga, cycling, hiking ....whatever floats your boat, that you can do consistently, will help keep you living well for longer.

Build up slowly if you're new to exercise and aim for at least 150 minutes of moderate exercise per week. Even those with a super hectic schedule can find the time for a little light exercise if it's broken down in to achievable chunks of time - think a quick 20 mins around the block at lunch, added to your 10 mins of yoga in the morning, and boom, you've got your 30 minutes of daily movement in the bag. Joining a local fitness class or walking group can increase motivation and introduce a more social aspect to your routine. Above all, this should be fun, achievable and sustainable in the long term.

As we age, incorporating strength training can also be advantageous. It helps build muscle mass and enhances bone density. Simple exercises using your body weight or resistance bands can be effective and easy to fit into your home routine if you don't fancy hitting the gym.

Prioritising Sleep

Quality sleep is crucial for overall health, especially as we age. Establishing a calming sleep environment and routine can greatly improve sleep quality.

Try creating a daily bedtime ritual that signals to your body that it’s time to unwind. This could involve activities like reading, dimming the lights, or taking a warm bath. Limiting caffeine after lunchtime is a good start and avoiding alcohol in the evening is a really good idea - it is so disruptive to our sleep. It is essential to avoid screens at least an hour before bed, as blue light can interfere with your melatonin production. Additionally, maintain a cool, quiet, and dark bedroom. Wear earplugs if necessary or listen to some brown noise to help you drop off. I find a good dose of magnesium really helps with my sleep. If you're thinking about a magnesium supplement to aid sleep, do make sure to look for magnesium glycinate rather than citrate.......the latter has a powerful laxative effect!

It all comes Down To Finding Your Balance

Embracing a balanced life doesn’t require grand gestures but rather small, sustainable changes that lead to significant benefits. From establishing a refreshing morning routine to healthy meal prepping and effective stress management, each step plays a vital role in bolstering physical and mental health.

As you start incorporating these habits, remember that we're looking for progress not perfection.

Being kind to yourself is just as valid as being kind to others. Adjust your routines as many times as needed for them to become effective. Take your time, and celebrate even the smallest achievements. The key to vitality is already within you. By nurturing your body and mind with these simple practices, you can unlock a vibrant and fulfilling life.

With Love.

Alex