5 simple steps to boost your health

We all need to be proactive in looking after our health as best we can — and as they say, prevention is always better than cure. Nearly 70% of Australians are overweight or obese¹, which significantly increases our risk of disease, but keeping our physical health in check is one of the best things we can do to prevent illness. 

Start by adding just one healthy habit to your routine every day, and you’ll be one step closer to a healthier you.

1. Get more movement in your day

With smart watches and step counters on our phones, it’s easier than ever to keep track of our movement each day. But despite this, a lot of us spend most of our days sitting down – in front of a computer, behind a desk, or sitting in the car to and from work. If you’re struggling to hit that 10k step goal, or the WHO recommendation of 150 active minutes each week², start small. Setting small goals like increasing your step count by 1000 or upping your activity by just fifteen minutes each day can help you boost your health and counterbalance all that time spent sitting still.

2. Stay hydrated to stay focussed

Aside from causing unpleasant symptoms like headaches and dry mouths, dehydration can actually impair our cognitive function. Even mild dehydration has been shown to affect our ability to concentrate. Only a couple of hours of dehydration can impact our ability to solve problems³ or complete repetitive tasks accurately. So it’s important to make sure you’re staying hydrated throughout the day.

Starting your morning with water before your coffee can kick-start your daily hydration. If you’re getting bored of plain water, try adding fruits, or opting for herbal teas when the weather cools down. If you want to gamify your water-drinking just like your exercise, there are a number of water tracking smartphone apps⁴ available now to encourage you to stay hydrated!

3. Boost your immunity by getting enough sleep

We all know that feeling of having to power through a long day after a bad sleep. It leaves us irritable, headachy, and unable to focus. What’s more, sleep deprivation can actually impair our decision-making abilities and our reflexes. In fact, pulling an all-nighter can have such adverse effects on our coordination that it’s been compared to having a blood alcohol reading of 0.1⁵. Over time, a lack of sleep can also affect our body’s ability to fight disease⁶. Cells and antibodies which help our bodies fight infections have been found to decrease with sleep deprivation⁷, increasing not only our risk of getting sick, but our ability to recover efficiently too.

4. Prioritise whole foods and cut down on ultra-processed foods

Compared to whole foods, ultra-processed foods usually have a high number of ingredients and a long shelf life. Products such as frozen meals, chips, cereals, chocolate, or even protein and muesli bars are just some examples of ultra-processed foods. Consumption of these foods has been linked to a higher risk of cardiovascular disease, weight-gain, and premature death. Studies have also shown that people who eat a diet high in ultra-processed foods tend to eat more than those with diets high in whole foods, which can lead to unwanted weight gain.

To give yourself the best chance of avoiding these unwanted side-effects, aim for more whole foods in your diet. These can include foods such as fruits, vegetables, wholegrains, and legumes. With a diet higher in wholefoods, you could save not only your health, but your hard-earned money too – diets high in processed foods have been reported to cost around 50% more⁸ in some countries than diets low in processed foods.

5. Learn how to control stress

Stress not only takes a huge mental toll on us, but it can affect us physically, too. Headaches, chest pains, high blood pressure, digestive issues, and trouble sleeping can all be physical symptoms of stress manifesting in your body. Some activities you can try to help you manage your stress levels include:

• yoga and meditation
• deep breathing exercises
• talking with a friend or relative
• exercise and time outdoors, and
• seeing a therapist or counsellor.

Incorporating some of these into your everyday routine can help you to manage your stress levels and may help reduce unpleasant physical symptoms you may be experiencing.

Remember, nobody is perfect. It’s okay to feel a little stressed sometimes, give into a chocolate craving, or get a few less hours of sleep every now and then. But if these habits are becoming more commonplace and you’re struggling to maintain a balanced lifestyle, try just one of these tips. Any step in the right direction for your health is better than no step at all.

Read more:

• Five surprising ways to boost your mental health
• Natural ways to improve your gut health
• Five smartphone apps to optimise your life

¹ https://www.aihw.gov.au/reports/australias-health/overweight-and-obesity

² https://www.who.int/news-room/fact-sheets/detail/physical-activity

³ https://www.healthline.com/health-news/2-hours-dehydration-can-affect-body-and-brain

⁴ https://www.waterlogged.com/

⁵ www.betterhealth.vic.gov.au/health/conditionsandtreatments/sleep-deprivation

⁶ https://www.sleepfoundation.org/physical-health/how-sleep-affects-immunity

⁷ https://www.mayoclinic.org/diseases-conditions/insomnia/expert-answers/lack-of-sleep/faq-20057757

⁸ https://www.abc.net.au/news/health/2019-05-17/highly-processed-diet-linked-to-increased-weight-gain/11117320

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