Health and well-being

Posted by Roxanne Chugg
Health and well-being

Here at Excellent Outcomes looking after our clients is our main priority. That means we need to take care of ourselves and practice what we preach. I'm reading a book at the moment called "The Power of Full Engagement" and it's helping me to highlight areas where I need to enhance my well being and the well being of my team so that we are energised and able to work with our clients to achieve "excellent outcomes". Here are some tips for you to consider:

1. Drink 2 Litres of water daily

  • 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
  • Keep a drink bottle with you 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 soft drink 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.


2. Exercise 3-4 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, vary the intensity and have fun
  • 3-4 x 30 minutes is better for you than 1 x 90min
  • Join a club, social group or work with a buddy to help you stick to your plan.


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, eat 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.


4. Eat a rainbow

  • Eat a variety of coloured vegetables each day.
  • There are so many vegetable to choose from - you don't have to eat the ones you don't like.


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.


6. Have regular checkups

  • Are you up-to-date with your health checkups? Dental, eyes, ears, cholesterol, blood pressure, mammagrams?
  • 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.


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 makes 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.


8. Be grateful for what you have every day

  • Think through four things you have to be thankful for every day.
  • Laughter assists the immune system. Laughter generates endorphins. Endorphins are nature's anti-depressant.
  • Children laugh up to 400 times a day; adults laugh about 15 times.


9. Fresh Air

  • Feeling sluggish late in the afternoon? Instead of making another cup of coffee take yourself outside for 10 minutes of fresh air.
  • Go for a walk around the block or sit quietly and breathe deeply; counting backwards from 50 with deep breaths in and out works for me!
  • Fresh air will help you feel more alert and refocus your thoughts.
  • Fresh air will give more oxygen to your body helping it work better.


10. Listen and live in the moment

  • 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 take action!
  • Your body gives you messages about things like stress, fitness, what you are eating, and emotional health. Consider what these signals are trying to tell you.
  • Practice living in the moment; enjoying what is happening around you, listening to your partner and kids as they talk about their day.