Transform Your Health: 7 Powerful Tips

Published on 27 August 2024 at 18:16

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The 7 powerful but,  I would  say, easy tips I will share with you will definitely transform your health. If you stick with these tips that is. These health and wellbeing tips will need a lifestyle change. But if you want to look younger, feel healthier and live longer then you will make changes.

On this page you will find:

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Health tip 1 | Talk/Communicate

Talking at home

Talking is important for so many things. Talking is a natural way that people communicate and socialise.  This is one of the best and easiest ways you can improve wellbeing.

It can be just a random chat about your day or sharing a problem you have. Sometimes, even if the person you are talking to can’t solve the problem, you will feel better just talking to them about it. When you talk about a problem then your brain works to understand what is going on and you might come up with solutions.

There is a famous saying “a problem shared is a problem halved”. Well, take note of this saying. Don’t feel like you have to be by yourself all the time. Talk to a trusted friend or a family member.

There is a famous saying “a problem shared is a problem halved”

 

Talking also means communicating your needs and wants. This is really important when you live with a partner. What I mean by that is that you should tell your other half (constructively) if there is something you like or don’t like in respect of a relationship. Tell them this in a way that is not threatening or accusative. Explain your reasons. If you don't day anything, then any problems will just build up and explode in  an argument. This makes life stressful for both people. 

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Don’t forget to praise your partner for helping with the housework or for making you a cup of tea. It’s the simple things like that that will make your partner feel valued and respected. This works both ways obviously. So your partner has to talk to you about things too. This means that both of you will understand each other better leading to a happier life. 

Talking at work

Talking is important to improve wellbeing in the workplace. Don’t expect people to consider you at all times. In their busy lives they don’t think about you, what you need or want at work. No offence. As long as you are doing you job then that’s all that matters.

If you want more from your workplace, respect, promotion, if you want to raise a concern, then talk. If you want that promotion – ask for it. If you want a pay rise – communicate it. If you have an issue or concern then find a respected colleague that has the power to help you and talk to them. Make sure that you follow up with your request/concern. Don’t leave it up to another person to just deal with it. As I have said, people are busy. Remind them politely. Follow up to see if you can assist. Take action and talk about it. 

"If you want a pay rise – communicate it."

It might be scary at the beginning. But just remember that you are trading your precious time for some (often little) money. What you are asking for is not too much. Once you get used to it and see your success, you will feel happier. You will feel more in control of your life. Communication can help achieve improved wellbeing. 

Health tip number 2 | Spend time with family

This ties in well with talking.

I think even when people have time they spend it watching TV or on their phones. This does nothing for bonding with your family members.

Sit together at the table whilst having dinner. Talk about each other’s day. It makes such a difference.

Get some board games. My family like to play Cluedo and Articulate. It’s great for socialising with family and improves communication. Many board games develop your skills such as chess and Scrabble.  

"Sit together at the table whilst having dinner. Talk about each other’s day."

 

Go for a trip or a day out somewhere. It can be a simple walk in the countryside. You can go to the nearby city for sightseeing and shopping.

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Bonding with your family members helps your health and wellbeing because it improves mood. Your family are the people who love and care about you. They will always lift you up and support you. Make you laugh. Those are really simple things, but they make such a big difference to your wellbeing.

Health tip number 3 | Read

Educate yourself for your health and wellbeing.  Reading will develop your language skills. Reading develops your vocabulary. You learn new things through books. Reading gives your eyes a break from the screen. Find a book/author you like and enjoy reading for fun.

 

"Reading will develop your language skills. Reading develops your vocabulary."

 

One of my many passions is history so I read a lot or history books. But it can be anything that you are interested in and want to know more about.

I find that reading also relaxes me. Did you know that watching TV or being on your phone before bed can disrupt sleep. By reading, you are more relaxed and will sleep better.

More on sleep coming up.

Health tip number 4 | Exercise

Exercise is essential for health and wellbeing. When you exercise your body releases endorphins. Endorphins is a hormone that improves mood. It is the happy hormone. I definitely feel happier after exercise.  

One of the biggest issues in today’s society is a lack of exercise. Our lifestyles are increasingly sedentary. Sedentary jobs, meaning sitting at the office desk all day. Sitting whilst driving to work and home.

Most likely when people get home, they sit to dinner then sit to watch TV. It might be that they eat and watch TV at the same time. During this kind of day there has been a lack of exercise. In that there was no exercise at all.

"Exercise is a natural beauty treatment for body and mind. "

 

Physical inactivity can cause health and wellbeing problems. It is important to make lifestyle changes to include exercise. I do understand it is not easy. I have been there. I don’t always do enough exercise when I’m really tired or if I had a stressful day. But physical activity is important, so try.

Avoid sitting for a long time.

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Physical activity guidelines

It is recommended that a person takes part in at least 30 minutes of physical activity per day. Physical activity guidelines suggest “some type of physical activity every day” (NHS). The NHS provides guidelines for physical activity, which you can find here.

To make your life easier I have some examples for the type of physical activity you can take part in:

  • A walk. You can walk slowly or quickly. Take a walk during your lunch break
  • A jog. You can jog slowly if you like
  • Go on YouTube and find some gentle yoga exercises. These are the ones I like to do
  • Weights strengthen muscles without pressure on your joints. YouTube is my go to again
Physical activities examples like walking, swimming, running, badminton cleaning the house
  • Great for those with arthritis or joint problems. Swimming can alleviate joint pain
  • Resistance bands training
  • Walking up the stairs. You can run up the stairs and down again a few times
  • Cleaning is definitely physical activity. Hoovering, mopping, mowing the lawn. I get tired after that
  • If you don’t live too far from work, consider cycling. Its great for your health and wellbeing and for the environment.
  • Taking part in hobbies that include physical activity. This can be anything you like. Horse riding (my favourite), badminton, tennis and so on.
Physical activity example, walking in the woods

Physical activity guidelines for children

  • Children under 18 should take part in at least 60 minutes of exercise per day. The NHS recommends two type of physical activity for children.

    1. Aerobic exercise such as running or cycling
    2. Muscle training such as weights and resistance training

    Examples of physical activity for children can include anything that the adults do. Even walking the dog in the morning is better than nothing.

    If you have young children, think about getting a trampoline. Hours of fun and exercise at the same time.

Health tip number 5 | Eat healthily

Exercise should be combined with good nutrition to nourish your body from within. Good nutrition gives you plenty of energy so you are ready to face the day. Your body is your temple, and the only one you have.

I always try to think like that. I won’t have another body and can’t replace my body if I don’t look after it properly. I have to try my best to look after myself because no one else will.

A lot of people today are malnourished. This does not mean they do not eat enough food. They eat the wrong kind of food. And too much of it.

Processed food

Processed food is high in saturated fat, salt and sugar. Processed food has no nutritional value because all the goodness has been taken out of it. This kind of food ha been created in a factory and does not belong in your diet. To help you I have some examples of processed food:

  • Crisps
  • Biscuits
  • Fizzy drinks and energy drinks. Juices from concentrate
  • Pastries
  • White bread
  • Ice cream
  • Most cereals
  • Processed meat like bacon and hot dogs
  • Milk and white chocolate
  • Sweets
  • Ready made meals like McDonalds and pizzas
  • Takeaways

Try your best to avoid all of the above. It will be difficult at the beginning. But this is a lifestyle choice. Consistently choose healthy options and you will get used to eating healthily. You will quickly notice how much better you are feeling!

When you eat healthily you will look and feel better leading to improved health and wellbeing.

There is a problem with just eating healthily.

Vitamins and minerals for healthy nutrition

Today, the soil is depleted from nutrients. In other words, the fruit and vegetables don’t have as much nutritional value as they used to. Add to this the travel of some food half way across the world; then lying on the shop shelf for a few days; then in your fridge for a few days. By the time you cook the food, you are not getting many vitamins or nutrients.

Vitamins and minerals for healthy nutrition

This is sad but true. You should supplement your diet with vitamin and mineral supplements. The vitamins and minerals you should look out for are:

  • Vitamin A – for smooth skin, bright eyes
  • Calcium and phosphorus – keeps bones healthy
  • Vitamin D – helps your body absorb calcium
  • Iron – reduce tiredness, supports blood
  • Vitamins B – improves digestion
  • Vitamin C – improves skin elasticity

I am definitely not saying you should exist on tablets. By all means cook healthy, nutritious tasty food. Remember to supplement it so you get all of the vitamins needed for a healthy body.

"Low fat red meat and liver are a ready source of protein, vitamin A,  some of the B vitamins and Iron"

 

Examples of healthy foods include:

  • All fruit and vegetables. Eat as many of these raw.
  • porridge
  • Brown flour and pasta. Wheat germ
  • Low fat red meat and liver. Focus more on beef, not pork, which has too much fat. When buying beef check the fat content. Chicken, fish, liver.

Dairy includes yoghurt, organic milk, crème fraiche, cheese (in moderation)

I don't think everyone will agree with my food suggestions (meat). Low fat red mean and liver are a ready source of protein, vitamin A,  some of the B vitamins and Iron. A study has also found that eating meat can help people live longer.

 

Just remember. Everything in moderation. 

 

If you are used to buying takeaways or ready-made meals, stop. Good nutrition means cooking fresh, healthy meals at home. For pudding, aim for fruit, not sweets or pastries.

You can treat yourself to something you really like. Make sure that this treat does not become a regular habit.

Healthy nutrition also means staying hydrated. You can include water, herbal tea, coffee (up to 3 cups), juice (not from concentrate).

If you adopt exercise and good nutrition you will lose weight if you are overweight.

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When we are at our normal weight for our height then the risks for many diseases is much smaller. Being a healthy weight will give you confidence to be the person you are. You won’t have to worry about covering up those areas which you don’t like.

I am sorry to say, big is not beautiful. It is simply unhealthy. If you are overweight you are putting pressure on your joints, on your heart and other organs. You are more susceptible to diseases and high blood pressure.

In my view it is simply not worth it.

I do realise that some people, not all, really struggle to lose weight. In this case, see a doctor.

Remember, good nutrition and exercise help you look and feel beautiful naturally and for longer.

Health tip number 6 | Spend time around plants

Plants significantly improve health and wellbeing. For example looking at the colour green relaxes your eyes. Green colour has a calming effect on your whole mind and body. You can improve your health and wellbeing by taking woodland walks. Such walks help alleviate stress and anxiety too.

If you have a garden then just spending time in your garden helps your health and wellbeing. Gardening involves exercise. Planting, digging, mowing the lawn and so on.

"You can improve your health and wellbeing by taking woodland walks. Such walks help alleviate stress and anxiety too"

 

When you are gardening you are working with plants. Working with plants lifts mood, reduces stress and anxiety. I know this myself.

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When I have a stressful day I often go outside into my garden (weather permitting). Sometimes I just sit there on the bench watching the plants, birds, bees. I find that I forget the stresses. I feel more relaxed.

I understand that not everyone will have a garden. Buy some houseplants and spend time looking after them. Go to a local park or a nature reserve and spend time amongst trees. This will have a very soothing effect on you.

And last, but not least...

Health tip number 7 | Get enough sleep

Deep and sufficient sleep rejuvenates and energises a person.
After all, you know yourself, that everything in the world looks different when you have had a good night's sleep and you can start the working day fresh and in a good mood. However, you often forget about the importance of good sleep. You sit till late at night, either working or entertaining. When you are finally ready, you cannot get to sleep.
When you are not getting enough sleep, you are not getting enough rest. You begin to feel tired and lethargic and no amount of coffee alleviates your symptoms.

Steps to better sleep

Get 8 - 10 hours of sleep 

Regular, deep sleep is anti-ageing. It is the best, and cheapest method of preserving the freshness and elasticity of your skin.

Try and go to bed earlier. I know sometimes it is not possible because of work. Make yourself a priority and leave for bed earlier even a few times a week. 

 

Another way to improve sleep is walking. Go for a short walk half an hour before bed. The fresh air and a stroll will relieve stress and relax your mind. This is perfect for going to sleep. 

Summary

To say fit and healthy follow these powerful tips:

  • Get at least 8 hours of sleep
  • Spend time around plants
  • Eat healthily
  • Exercise
  • Spend time with family
  • Talk
  • Read

And remember.  If you want to say fit and healthy you need to be consistent with applying what you know. You should exercise regularly, eat healthily all the time. Whenever you have time, read, talk, spend time with family. 

Conclusion: Improve your lifestyle to achieve better health and wellbeing

To achieve better health and wellbeing needs a lifestyle change. The 7 powerful tips will make you a healthier and happier person. You just need to make sure that you follow the steps and try your best to be consistent with them. 

 

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Why trust The Clear Sky?

I am an educator and l am passionate about providing people with information about the beauty industry so they can be empowered to make an informed choice when spending their money. I take time to research beauty products.  I recommend beauty products that are non toxic, have natural ingredients and often plastic free. 

With over a decade of personal experience using natural ingredients for skin, hair and body I also provide many beauty tips which are simple, innovative and sustainable.

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