New Year, New You by Tina Rusnak
Have you ever wanted to be healthier and therefore happier? Maybe 2025 is your year to make necessary changes and achieve your goals. In this article I am going to look at what constitutes a healthy lifestyle and show you that every change starts with a first step and living healthily is not that hard after all. It will boost your energy levels, improve your mood, or simply make you feel better overall.
According to NHS guidelines healthy living is predominantly eating a balanced diet, healthy weight, exercise, sleep and rest, quitting smoking and drinking less alcohol. Easy then!!! Let’s look at all the components separately.
Balanced diet
We all heard it. Eat your fruit and veg; no less than 5 portions a day. To stay a healthy weight these guidelines are recommended:
an average man needs 2,500kcal a day
an average woman needs 2,000kcal a day
To help you navigate your calorie intake check nutrition labels on food packaging. You can get plenty of healthy calories from fruit and veg, starchy food, protein and unsaturated fats. It can help to plan your meals a week in advance so you are not tempted to put unhealthy food in your shopping basket. Also, do not go shopping on an empty stomach. Cut down on sugar, salt and fat in your family's diet with these healthier swaps. Be mindful of oils or spreads, mayo or ketchup as their calories can creep up on you.
I am using an NHS weight loss plan (available on app stores; free) an excellent resource to keep your calories in check and keep you accountable.
Exercise
Move Your Body, Move Your Mood: Exercise is not only beneficial for your physical health but also your mental well-being. You don't need a gym membership or fancy equipment to get moving—simply find activities you enjoy, whether it's walking, dancing, or playing a sport. Aim for at least 30 minutes of moderate exercise most days of the week, and don't forget to stretch to keep your muscles flexible and reduce the risk of injury. Exercise produces endorphines (happy hormones) so you will feel much better once you’ve done. Try to reduce sitting and screen time.
www.ourparks.org.uk free exercise routines on demands and live classes in many parks across London.
Couch to 5K
This girl can!
Sleep and rest
Make sleep your priority. Sleep is often the first thing to go when we're pressed for time. However, getting enough rest is essential for our overall health and well-being. Aim for 7-9 hours of quality sleep each night by establishing a consistent sleep schedule, creating a relaxing bedtime routine, and optimising your sleep environment for comfort. Avoid using phones and tvs before bed as they produce blue light that mimics the sunlight and sends a signal to the brain to stop producing melatonin, preventing us from feeling sleepy.
Smoking and Alcohol consumption
Harmful use of alcohol and smoking are amongst the most significant risk factors for ill health in England (according to Public Health England.) particularly cancers, cardiovascular conditions, depression and liver disease. It might seem impossible to stop but there is plenty of help available. Local stop smoking and drinking services are free, friendly and can massively boost your chances of quitting for good. Ask you GP for a referral.
So…it is not that complicated after all. Following a healthier lifestyle will make you feel so good in no time. The most important thing is to start creating a healthy routine and soon you will develop good new habits to keep. Remember, we all have bad days, so don’t beat yourself up and start again with a new day. Good luck!!!
Tina xxx
