So, you want to stay healthy. And you want to help your family do so at the same time. Where do you even start? While there are some core foundations when it comes to health, it can be overwhelming when you’re trying to work out what’s most important. Here are my top tips when it comes to kick starting your family’s health journey.
1. Eat a nourishing diet
The absolute foundation of good health is ensuring you give your body the fuel and nutrients it needs. And it doesn’t have to be complex. Focus on what you can add in, and naturally you will have little space for sometimes foods like cakes, chocolate and savoury snacks. Prioritise whole foods, wholegrain breads and cereals, fruits, veggies, nuts, seeds, and calcium rich foods (e.g. yoghurt, milks) for strong bones. If dairy’s not for you, ensure plant-based milks and yoghurts are fortified with calcium to support healthy bones for the whole family.
A fun challenge is to see how many different colours and types of plant foods you can pack into the week. Research shows that having 30 different plant foods a week can increase the diversity and health of your gut microbiome – and this plays a role in keeping your gut happy but also contributes to brain and immune health, to name a few. (1).
2. Prioritise exercise
The benefits associated with regular exercise are incredible. From strengthening bones and muscles, boosting energy levels through to reducing the chances of some conditions such as heart disease and type 2 diabetes. (2) The key is finding something you love and making it a healthy habit. Another tactic is to find an accountability buddy to go with you on a jog, walk, swim or gym workout. This can help get your movement in, while boosting social connection and mental health. Don’t forget the value of increasing incidental movement too. Can you walk somewhere instead of driving, do some gardening or use an under desk walking pad. Small efforts go a long way.3. Get enough sleep
An absolute super power, sleep is a critical function for your body, helping you restore and recharge, while filing away all the happenings of the day before. Your body relies on a natural circadian rhythm which is essentially your sleep-wake cycle. Your body releases melatonin as the day becomes dark, and this hormone helps send you off for some good quality shut eye.Sleep is a critical function for your body, helping you restore and recharge, while filing away all the happenings of the day before.
If you or a family member is struggling to get 7 to 9 hours of sleep, there are ways you can naturally boost your melatonin levels. Try some tart cherry juice or a handful of pistachios before bedtime. (3) It’s also a good idea to ensure everyone in the house has a good sleep routine. Keeping to a regular sleep and wake time can help, as well as switching off devices at least 1-2 hours before bedtime.
4. Have regular check ups
We can often be geared to only visiting the doctor when we’re sick. However, it’s important for everyone in the house to have an annual health check-up. Your doctor can check things like blood pressure, heart rate and more, as well as complete pap smears, breast examinations and order blood tests, to see how your body is functioning on the inside. Some vitamin and mineral deficiencies can creep up on you and cause symptoms like fatigue, and without a blood test you won’t be aware how to best support your body. Annual check ups and tests can also help track your health metrics over time and screen for conditions such as certain cancers. Your doctor plays an important role in the health of you and your family.
5. Visit your pharmacy for health screening and advice
Don’t forget the value of your local pharmacy. Of course they are there to provide much needed medications and supplies when you need them. But you may not know they can offer so much more. Local pharmacies can provide vaccinations, and conduct tests and screening for things like blood pressure, cholesterol and skin health. Some pharmacists can even prescribe medicines for you – this varies based on your location, so ask your local pharmacist for more details. Pharmacists are experts in medicines – they can help you stock your first aid cabinet, prepare for travel and even review your medicines in detail to be sure they are all in order. When it comes to women’s health, there are some newer services pharmacists can help with, such as prescribing the pill, and helping treat urinary tract infections. Again, check with your pharmacist, as this may only be available in select locations.One of the key foundations of good health is being able to manage stress and the daily happenings of life
6. Self care and mindfulness
One of the key foundations of good health is being able to manage stress and the daily happenings of life. Here’s where the power of self-care and mindfulness come in. Can you allocate a few hours a week, just to yourself, where you can spend time doing things that fill your cup. Whether it’s a yoga class, mindful meditation or reading a book by the ocean, there are so many ways to recharge your battery. The key though, is allocating this time to yourself consistently.
And if that is a challenge to start, you can begin by practicing mindfulness all throughout the day. To do this, choose moments in the day where you can be fully present and free from distractions. Can you ground your feet and feel the earth for a few moments, while you let the breeze pass by your face. Can you walk your dog, hug a loved one, or sit and have a relaxing cup of tea. These moments are what give you the energy and focus to help better manage those stressful and busy moments life throws at you.
When it comes to staying on top of your health, and keeping an eye out for your family members, the small things count more than you think. Packing meals with healthy veggies and whole foods, moving your body in a fun and enjoyable way, prioritising self care, and regular visits to your doctor and pharmacist are just a few ways you can better support your health. What can you do for your health today?
Did you know that almost 7 million Aussie women are in perimenopause or menopause? From 35 onwards symptoms can occur. This is a key era to look after yourself, and prepare your body for a major life transition. Find out all about how to best prepare, and stay healthy in perimenopause in my new book – It’s Not You, It’s Perimenopause. For more information, visit my website at www.thenutritionpharmacist.com/perimenopause-book
Sarah Gray
Pharmacist & Nutritionist, Founder – The Nutrition Pharmacist
Sarah Gray is one of Australia’s leading dual-qualified health professionals in pharmacy and nutrition, and a certified menopause practitioner with over 25 years of experience in the health and wellness industry. Her holistic approach focuses on supplements and science- based solutions for perimenopause and menopause. A trusted thought leader, Sarah has appeared on Channel 10’s My Market Kitchen and is a recognised voice across radio, print, digital media and podcasts. She is also a regular contributor to leading health blogs and
publications.
@the_nutrition_pharmacist
References
- McDonald D, Hyde E, Debelius JW, Morton JT, Gonzalez A, Ackermann G, Aksenov AA, Behsaz B, Brennan C, Chen Y, DeRight Goldasich L, Dorrestein PC, Dunn RR, Fahimipour AK, Gaffney J, Gilbert JA, Gogul G, Green JL, Hugenholtz P, Humphrey G, Huttenhower C, Jackson MA, Janssen S, Jeste DV, Jiang L, Kelley ST, Knights D, Kosciolek T, Ladau J, Leach J, Marotz C, Meleshko D, Melnik AV, Metcalf JL, Mohimani H, Montassier E, Navas-Molina J, Nguyen TT, Peddada S, Pevzner P, Pollard KS, Rahnavard G, Robbins-Pianka A, Sangwan N, Shorenstein J, Smarr L, Song SJ, Spector T, Swafford AD, Thackray VG, Thompson LR, Tripathi A, Vázquez-Baeza Y, Vrbanac A, Wischmeyer P, Wolfe E, Zhu Q; American Gut Consortium; Knight R. American Gut: an Open Platform for Citizen Science Microbiome Research. mSystems. 2018 May 15;3(3):e00031-18. doi: 10.1128/mSystems.00031-18. PMID: 29795809; PMCID: PMC5954204.
- https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/exercise/art-20048389
- https://www.webmd.com/diet/foods-high-in-melatonin
