Positive Lifestyle Changes- Prevent the Onset of Disease.
Did you know women in the UK are more likely to develop arthritis, osteoporosis and alzheimers than men!
According to the Arthritis Foundation, some of the risk factors for arthritis, such as obesity and joint injuries, are more prevalent among women. Hormonal changes that occur during menopause may also increase the risk of developing certain types of arthritis.
Similarly the Alzheimer's Association suggests hormonal changes, such as those that occur during the menopause also play a role as well as genetic factors and our different brain structure and function.
As women, we have less bone mass than men and menopause can accelerate bone loss, weakening the bones and increasing the risk of fractures and osteoporosis. As grim as the research is, it’s important to note you can make healthy lifestyle changes to prevent the risks dramatically.
5 Positive lifestyle changes to help prevent disease
A healthy diet.
What we put into our bodies is so important, it is the fuel that keeps our bodies not only functioning but thriving! You can treat your body like the Ferrari it is and feed it with love and healthy foods. Look at your water consumption, are you hydrating your body? Our brain can’t differentiate between thirst or hunger so be sure to have a glass of water before you hit the snacks. What does your body need more of? Fruit, vegetables, protein, healthy carbs and fats, iron, are all parts of a balanced diet. If there are any vegetables, fruits you don’t like, consider blending them into breakfast smoothies or protein shakes so you don’t taste them. Are you supplementing your body with vitamins? Due to our western lifestyle habits and food processing techniques we unfortunately rarely receive all the vitamins and nutrients our body needs to thrive, so adding supplements into your diet will help maintain a healthy body. What can you limit in your diet? If you are a lover of a microwavable meal, processed foods or a takeaway treat how do they affect you? Looking at the ingredients labels helps us to understand all the added salt, sugar, preservatives and fillers added into these foods to make them cheaper, more filling, last longer or even addictive- all of which you don’t need or wouldn’t even consider adding when making fresh food in the kitchen at home.
Regular exercise
According to WHO globally 1 in 4 adults do not meet the recommended levels of exercise, so what is considered exercise? “any bodily movement produced by skeletal muscles that requires energy expenditure”, WHO. So this could be walking from A to B, but there are different intensities of exercise ranging from light to vigorous activity that improve your health in different ways. There are many forms of exercise so don’t just stick to popular activities if they don’t take your fancy, explore what’s available in your area- perhaps martial arts, water sports or even a Beyonce dance class! It’s important to have fun whilst sweating it out and making it apart of your healthy lifestyle. So how much exercise should you be doing? See the WHO website for details but keep in mind this is a minimum and depends on your own health conditions.
Get quality sleep
Research suggests 7-8 hours a night for the average adult. So how do you measure up? There are ways you can increase the quality of your sleep, like keeping to the same times all week and even at weekends. You can create a positive, relaxing bedtime routine with candles, music and meditation. When was the last time you changed your mattress or bought new pillows and bedding? Are there disturbing blue lights on before or during your sleep? Sound, temperature , electrical devices, alcohol and food also affect the quality of sleep so ensure you are fully supporting yourself for optimal rest.
Reduce stress
Stress is a common part of most peoples everyday life . Whether it is due to lifestyle, work responsibilities or family pressures to name a few, it’s important to identify the cause and manage it. Feeling like you have no control over your situation will cause further stress so taking control will help your self esteem and build your confidence. Some positive lifestyle changes to reduce stress are meditation, breathe work, yoga, ice therapy and connecting with people. Talking things through with a professional and finding solutions can too help. Many of us work long hours and it can feel like we are on a hamster wheel, so its’ important to find joy in the every day and have some ‘me’ time. Can you create something to find pleasure in like your favourite coffee spot or a new pair of trainers to the gym that day, get creative!
Avoid toxins
Alcohol, smoking, vaping, caffeine and drugs are all toxins that increase your chances of developing disease. Identifying why you use these substances can help you to limit or eradicate them from your life altogether. Do you use them as a coping mechanism, to feel connected in social situations, to relax or keep anxiety levels at bay? They may provide a short term fix but long term positive habits will make you happier and healthier.
Changing your lifestyle can feel like a daunting task, especially if there are many areas that need addressing, so to take small steps.
How to change your lifestyle for long term success!
Identify what needs to change
Be honest with yourself is there an area that needs your focus first, perhaps you are binge drinking at weekends, eating too many chips and not getting in the goodness your body deserves or burning the candle working and sacrificing your sleep. Either way choose one area to be your primary focus.
Set realistic goals
What is it you want to achieve? This can be a small goal or an ambitious goal, I like to advise an ambitious goal as it creates more excitement and motivation at the start. Your goal will affect you life in a positive way, imagine how it would feel to achieve it, what will it look like, what would you gain?
Create an action plan
Having a goal is the first part but without taking action it will forever remain a goal. Break your goal down into monthly, weekly and daily mini goals. Think of it like a ladder, one step at a time is achievable and soon with consistency, you will reach the top of the ladder!
Take small action
Now you have a plan, take the first action steps! Every time you succeed in taking the small steps it is progress and with progress comes self esteem and confidence in your own ability to tackle your lifestyle changes.
Find support
There are people in our daily lives that can support our lifestyle changes like a partner, a work colleague or a best friend. Can they offer support by not bringing in the cake to the office anymore, or date nights don’t revolve around drinking or can you partner up with a friend for weekly runs…people in your life can help keep you on track and hold you accountable.
Track your progress
When you achieve the steps on your action plan it helps keep momentum and you can reflect on how far you have come. It’s important too to celebrate your action steps and feel good about the progress you are making.
Remember: Lifestyle changes are a journey, they take time. Positive habits require effort so be patient with yourself and be kind. Long term the changes will pay off and you will be proud to be taking control of your health and preventing disease latter in life.
Do you need help to change your lifestyle?
Do not hesitate to contact me…