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The Fundamentals of Healthy living

By admin 0

In todays hectic world, so often peoples health and fitness is taking a back seat. We need to realise that, you can only do this for so long, before it comes back to haunt you. We also have to deal with a total over load of info when it comes to what need to be doing, and what the latest “Silver bullet” is.  Time and time again it has been proven that if we look after the basics we will look and feel better. So what are they ;

  1. Nutrition
  2. Exercise
  3. Sleep


Habits are more powerful than momentary desire. Habits are more powerful than information. Habits are more powerful than guilt. And only a concerted, conscious effort to override habits will lead to success. So, in some respects, better nutrition is more about altering lifestyle habits and less about the food. Sure, you’ve got to know which foods are good to eat, but planning and preparation is key. This is obviously a massive topic which deserves a lot more than a few paragraphs, but for now, there are one or two fundamental issues I see so often with peoples eating habits. Firstly, we need to make more of an effort move away from processed foods and eat whole foods, this alone can make a massive difference to so many people. Secondly, more protein in our diets is a must. You should be aiming for a protein source in every meal. Lastly, the weekends do not mean food becomes calories free. So often I see people eat well Monday to Friday afternoon maybe ad then the wheels come off and calories go through the roof and we put more weight on.

Exercise :

The benefits of exercise are far more than just weight management.

It seems an obvious one and one we are all aware of, but one the majority of us are not doing enough of ( two thirds of the population are not getting enough physical exercise, based on the recent “Healthy Ireland Survey” findings) .

Some benefits that have been shown as a result of regular exercise :

* Helps control (and reduce) weight by burning calories

* Improves moods by stimulating various chemicals in the brain

* Exercise and physical activity deliver oxygen and nutrients to your tissues and help your cardiovascular system work more efficiently

* Promotes Better sleep

* Increase strength and endurance

Remember always try to ensure your exercise is sustainable  and effective and efficient based on YOUR goals.


Sleep :

Good quality and quantity sleep is a very important thing !!

Sleep can potentially be one of the easiest (and most enjoyable) changes you can make to your lifestyle to be healthier and fitter.

So why is it so important ? There are many reasons !

Sleep helps maintain a healthy balance of the hormones that make you feel hungry (ghrelin) or full (leptin). When you don’t get enough sleep, your level of ghrelin goes up and your level of leptin goes down. This makes you feel hungrier than when you’re well-rested. The next day, your hormones spur you to eat more and burn fewer calories.

Your immune system relies on sleep to stay healthy. This system defends your body against foreign or harmful substances. On-going sleep deficiency can change the way in which your immune system responds.

So as you can see, sleep is so important.

If you are ticking all these boxes, then good work. If not, try to focus on one step a week, let that become a habit and then move on to another task to implement.

If you have any questions on any of this or would like to discuss kick started a healthier lifestyle for you, then get in touch today. Leave your details here :


author: admin