Category: Health

Making new year’s resolutions can feel overwhelming! But if you’re going to make some commitments to yourself to live a healthier life, here are the top five to focus on.

1. Regular Exercise

The World Health Organisation (WHO) recommends a minimum of 150 minutes per week of moderate to vigorous exercise with an ideal of 300 minutes. Ideally you want a mix of strength / weight training as well as cardio exercise and a mix of low and high-intensity workouts.
What does this look like practically at a minimum?
– a 30-minute jog / run 5 days a week
– a 30-minute run 3 days a week + 1 hour of strength training
– a 30-minute swim 2 days a week + 2 x 45-minute strength sessions 

If this seems daunting, do more moderate movement for longer, ie: go for an hour walk five days a week.

2. Eat Well 

This means having a balanced diet and mindful eating habits. Include a variety of vegetables, fruit, lean proteins and whole grains into your eating plan. Limit your sugars and salts and for healthy eating habits that include meal-planning. When you approach your meal, be present while you eat and eat mindfully.
Does this seem overwhelming? We have a list of great tips to help you kick-start a healthy eating plan. Read this. 

3. Sleep Better

Having good-quality sleep will mean better overall health, physically, emotionally and mentally. Aim for between 7 and 9 hours a night. Some people naturally need more sleep than others. To help set you up for sleep success, establish a good sleep routine and create a healthy sleep environment: dark, quiet and cool. 

4. Manage Stress

Commit to a stress-management programme to promote living a life with a greater sense of well-being. All of us are responsible for how we manage our mental health and there are steps that all of us can take to live a more stress-free, content and happier life.
Include mindfulness exercises into your daily life: meditation, deep breathing, yoga or any other activity that you can identify that helps you to unwind and relax. Managing stress is crucial for maintaining good mental and physical health. Our mental health is also naturally in a better state when we also stick to the above goals: eating well, sleeping better and regular exercise. 

5. Hydration Health

Promoting hydration health might seem insignificant to the previous five points, but relooking at your hydration habits can make a huge impact on your daily life. If you want to know the signs and symptoms of being dehydrated as well as what you can do to ensure healthy hydration habits, read this here.

Remember that the key to successful resolutions is to make them specific, measurable, achievable, relevant, and time-bound (SMART). Consider starting with small, manageable changes and gradually building upon them over time. Track your progress and celebrate your achievements along the way. If you have specific health concerns or conditions, always speak to your medical doctor before making major lifestyle changes. 

Other than the bathroom test (we know you know), here are ways to know that you might be dehydrated and how to easily up your water intake so that you can spend your festive season feeling great!

There are some obvious signs that you’re dehydrated, including feeling “thirsty” and having dark urine. But, really, we should be nipping those in the bud!

Here are more subtle signs that you’re not drinking enough water:

– Your urination is infrequent. Ask yourself “when last did you urinate”?
– Your mouth feels dry.
– Your skin is dry.
– You feel a sense of fatigue or general tiredness / lack of energy.
– You may feel dizzy or light-headed.
– Your heartbeat may be more rapid.
– You may experience muscle cramps, especially when exercising.
– You have a headache.
– You’re moody or feel irritable.

All of these could be signs that you’re dehydrated! The good news is that you – most of the time – you can remedy the situation fairly quickly.

Immediately have a big glass of water and include electrolytes if possible. Sip plain water at regular intervals throughout the day and front load your water, so that you don’t wake up in the night too often.

If you’re drinking alcohol, we alternate alcoholic beverages with glasses of water to help maintain adequate hydration levels and lessen the effects of a hangover.

If the symptoms above persist or worsen, you may need medical attention. Pay special attention to small children and any older family members who may not be drinking adequate amounts of water.

Many individuals pick up a few extra kilograms in weight over the festive season. If you’re on a weight-loss or weight-management programme, we have some tips for burning extra calories during the holidays to help keep your programme or diet in check.

Tip 1: Add in active activities

Organise festive season activities for the family that involve movement. This could be walks, hikes, beach or lawn cricket or soccer, surfing or bodyboarding, beach bats or sign up for padel or tennis round robins.

Tip 2: Include short workouts
We have a great 15-minute and 30-minute summer workout programme that requires no equipment! Check them out here.

Tip 3: Check portion sizes

The festive season often equates to an abundance of food. If you’re watching your weight, choose a smaller plate or smaller portion sizes to help monitor calorie intake.

Tip 4: Pile on nutrient-dense foods

Skip the fast foods and crisps where possible by making sure you have easy access to healthy snacks, like crudites and low-calorie fruits (blueberries) and make sure the majority of your plate is filled with healthy veggies.

Tip 5: Stay hydrated
Start each day and each meal with a big glass of water and don’t forget to sip plain water in between.

Want to know how you can tell if you’re not drinking enough water? Read this article <link to dehydration article>

Tip 6: Dance the night away!
We’re serious – dancing is a fun way to burn calories and have a good time! Encourage others to join in and even make it a fun group activity at home.

Tip 7: Get enough sleep

While the festive season often includes late night, being tired will certainly lead to craving sugary drinks and fast food. Try to maintain getting enough good-quality sleep where possible.

Consistent small changes can really go a long way to living an active healthy lifestyle. It’s important to consult with your medical doctor before making any significant changes to your exercise routine or diet. A dietician can also help craft a tailor-made, sustainable eating plan that works with your lifestyle.

Here we break down what insomnia actually is, what you can do to prevent it and what to do if you experience it during the night.

First of all, let’s break down what insomnia is. There are two types: primary and secondary.
Primary insomnia is not related to any other health condition and is often related to lifestyle factors such as stress or poor sleep habits. Secondary Insomnia is linked to an underlying health condition such as depression, anxiety and chronic pain or it could even be a side effect of medication.

Common symptoms of insomnia include:

– Persistent difficulty falling asleep.

– Waking up frequently in the night and having trouble staying asleep.

– Waking too early (ie: 2:30am) and then not being able to go back to sleep.

– Experiencing non-restorative sleep, so you’re always tired when you wake up.

Symptoms of the above can include: excessive fatigue during the day, moodiness, irritability, anxiety and difficulty concentrating.

The good news is that there are options for treatment for both primary and secondary insomnia. When dealing with primary insomnia, the first thing to look at is caffeine and alcohol intake. Try to limit consumption of both or limit close to bedtime.
Additional tips include: creating a consistent sleep schedule and relaxing bedtime routine, so that your body starts to know that it’s time to “go to sleep”. Make sure that you create a comfortable sleep environment that is dark, quiet and cool. And try to limit your screen time before bedtime.

If insomnia persists, we advise speaking to your medical doctor and seeking our cognitive-behavioural therapy with a qualified therapist, which has been proven to help address negative thought patterns and behaviours associated with insomnia. In some cases, doctors may prescribe sleep medication for short-term relief.