Now that it’s Autumn and those pesky colds and bugs seem to be everywhere, many of us turn our attention to boosting our immune systems. And with darker evenings and a chill in the air, our mental health can require a bit of extra TLC too. Luckily, there are things we can do that will help us look after our health and wellbeing, whatever the season.
Healthy habits are key to better wellbeing
At LivLife, we don’t believe in quick fixes! The journey to a healthier lifestyle is made up of small steps completed over time – healthy habits that when combined, make a big impact. That’s why we’ve launched our new habit tracker, designed to help you on the path to better health.
The tracker has 8 sections that health experts believe are the key things we should be doing each day to support our wellbeing. You can print it out and pin it somewhere visible, then tick off each box at the end of the day. This is a simple yet powerful approach to developing AND keeping new habits!
The stresses of modern life can mean that we sometimes slip into old routines, so making the effort to track our habits each day will bring a sense of accountability and accomplishment.
8 habits to boost your wellbeing
Our tracker contains 8 sections that are known to be vital for a healthy lifestyle. Each one is easy to fit into your day.
Get 8 hours sleep
While it’s tempting to watch one more episode of a TV show on Netflix or read another chapter of an amazing book, try to set a bedtime and stick to it! Getting 8 hours of sleep each night is one of the best things to improve your mood and give you the energy to face the day.
No screens after 9 pm
The blue light emitted from devices like phones, tablets and TVs is known to suppress our melatonin production, a hormone that is vital for helping us wind down and feel sleepy. Avoiding blue light after 9 pm can help us get to sleep earlier and sleep more deeply.
Take your vitamins
Even if you eat a nutritious diet full of fruit and vegetables, it can still be difficult to get the full range of vitamins and minerals needed to help your body perform at its best. In fact, the NHS recommend that everyone considers taking vitamin D during the Autumn and Winter months. People who eat a vegetarian or vegan diet may also need to supplement with B12. You might want to consider a multivitamin to cover all the bases!
This one that people often struggle with, but it makes such a difference to your mental clarity and energy levels when you are properly hydrated. The general advice is to aim for 6 to 8 glasses of water a day. If you struggle to drink plain water, try adding slices of fruit to add some taste or indulge in some warming herbal teas.
Move your body daily
Whether it’s going for a walk, attending a yoga class or a smashing out a HIIT workout in your living room – get your body moving every day! Exercise isn’t all about weight loss or aesthetics. Moving your body daily will help your mental health, improve your mood and keep your heart and lungs healthy.
Whatever the weather, getting outside each day is essential for a healthy lifestyle. Studies show that getting outside can reduce cortisol levels, improve blood pressure and lower our heart rate. When so many of us work on computer screens all day, getting out into natural daylight can also help regulate our sleep and give us a greater sense of wellbeing. All you need is a raincoat!
Meditate and rest
It’s so important to look after our mental and emotional wellbeing, but often this can seem self-indulgent or even difficult! Taking some time each day, even ten minutes, to meditate can have enormous benefits over time. While initially it can seem hard and your mind races with thoughts, eventually you will feel the benefits. Try lighting a candle or playing some relaxing music if you find it difficult to switch off.
The NHS recommends that we eat 5 portions of fruit and veg each day. Try filling up on tasty soups and snacking on fruit throughout the day. It’s also important that you get a range of other nutrients too, like healthy fats from nuts and seeds.
If you complete each of these steps for a month, we promise that you’ll start to feel ready to tackle life with renewed energy and a sense of accomplishment!
Download the tracker here and let us know how you get on!