Top 10 Tips for Health & Wellbeing

Tip 1: Drink 2 Litres of Water per day
• The cells in your body are made predominantly of water and they need to stay hydrated in order to function well.
• 2 Litres = approx 8 glasses
• If this is a lot more than you currently drink increase your intake by an extra glass every 2 days until you reach 8 glasses.
• Place a 1 litre bottle or jug on your desk to help you monitor intake. Sip slowly all day rather than gulp several glasses at a time.
• Drink before you feel thirsty. When your body feels thirsty it is already dehydrated.
• Tea, Coffee and Softdrink (Soda) do not count towards your 8 glasses. Minimise your intake.
• If you are exercising you need to drink extra water before, during and after your workout.

Tip 2: Exercise 3 times a week
• 30 minutes of exercise that gets your heart and lungs working is the minimum.
• Choose an activity that you enjoy – walking, dance class, tennis, gym, swimming etc
• 3 x 30 minutes is better for you than 1 x 90min
• Join a club, social group or find a buddy to help you stick to your plan.

Tip 3: Eat Breakfast
• Breakfast is the most important meal of the day.
• Your metabolism slows down while you sleep and does not increase until you eat something. Breakfast kick starts your metabolism for the day.
• If you are not a big breakfast eater start with something light such as fruit salad and yoghurt.
• Choose cereals that are low in sugars and high in grains.
• Choose Wholemeal or Multigrain bread rather than White bread. It will keep you full for longer and has more nutrients.

Tip 4: Eat more Greens
• Increase the amount of green vegetables on your dinner plate each night.
• Green Vegetables have lots of antioxidants and can decrease your chances of diseases such as cancer.
• There are so many green vegetable to choose from – you don’t have to eat the ones you don’t like.

Tip 5: All things in moderation
• Having a balanced diet does not mean you can never eat chocolate, a hamburger or a glass of wine. It means eat in moderation.
• Most of your diet should consist or fruit & vegetable, wholegrains/cereals, dairy, lean meat or protein and water.
• Minimise use of salt, saturated fats and sugars.
• Take responsibility for your eating choices. Nobody is force feeding you so choose wisely.

Tip 6: Have regular checkups
• Are you up to date with your health checkups? Dental, Eyes, Ears, Cholesterol etc
• Mark the due date in your diary or Outlook calendar so you don’t forget – time flies!
• Make it a priority – health problems caught early can be dealt with.

Tip 7: Sleep & Relaxation
• Sleep and relaxation are essential for your body’s rejuvenation and immune system.
• Most people need 7-9 hours of sleep per night.
• Create a habit of going to bed at the same time most nights and getting up at the same time each morning. Routine make sleeping easier.
• Relaxation during the day will help manage stress levels in your body.
• Yoga, mediation, reading, listening to music are all easy ways to relax.
• Put a journal by the bed. Write anything you are worried about or wanting to remember in the journal 30 minutes before bedtime. That way you can sleep knowing the thoughts will still be there for you in the morning.

Tip 8: Laugh
• Have one really good belly laugh every day.
• Laughter assists the immune system
• Laughter is generates endorphins. Endorphins are nature’s anti depressant.
• Children laugh 400 times a day; adults laugh about 15 times. Drs.Gael and Patrick Flangan. California Loma Linda University

Tip 9: Fresh Air
• Feeling sluggish late in the afternoon? Instead of making another cup of coffee take yourself outside for 10 minutes if fresh air.
• Go for a walk around the block or sit quietly under a tree and breathe deeply.
• Fresh air will help you feel more alert
• Fresh air will give more oxygen to your body helping it work better.

Tip 10: Listen to your Body
• LISTEN to your body .. it knows what you need.
RESPECT your body ... it is the only one you've got!
• Your body will keep talking to you until you listen. If you don't hear the gentle message your body is forced to get nasty with you!
• Your body gives you messages about things like stress, fitness, what you are eating, and emotional health.
• If you need a day off work - take it. If you need to cancel a social engagement - cancel it. If you need to say "no" to a request - say it.
• "If anything is sacred the human body is sacred." Walt Whitman, Leaves of Grass