Feeling overwhelmed, struggling with time, or needing motivation to kick start your health and vitality goals? It may be time to shine the spotlight on your health and wellness.

How do I Know if My Health Needs Attention?

Below are some signs that your health needs to be a higher priority:

• You have a family history of health disease- Such as diabetes, hypertension, cardiovascular disease.
• Your diet is high in refined carbohydrates, sugars, trans fats and low in nutrient dense foods such as fruit and vegetables.
• You’re experiencing fluctuations in weight or having trouble managing weight gain/loss
• You are feeling stressed a lot of the time, maybe burning the candle at both ends.
• You’ve got no time, energy or motivation for daily exercise and physical activity

If you can relate to any of these, the following are my top tips on how to make small changes in your life that are not only cost effective but can support your overall health long term.

1. Ditch the Processed Foods

Processed foods tend to be higher in refined sugar, grains, trans fats, chemical additives and artificial colours and flavours. Excessive consumption can increase inflammation in the body, alter our gut microbiome and can disrupt blood sugar levels. Processed and packaged foods also contain oils such as canola, sunflower, soy and corn oil which contain high amounts of omega 6. High amounts of omega 6 is known to cause inflammation and oxidative stress in the body as well as increases the risk of cardiovascular disease, diabetes and obesity.



2. Nourish Your Body with Wholefoods

Did your mum ever tell you, you can't have dessert before you finish your fruit and vegetables. She was right! Fruit, vegetables and legumes contain dietary fibre which feeds our beneficial microbiome, supports blood sugar regulation, aids in lowering cholesterol and makes us feel fuller for longer. They also provide an array of vitamins, minerals that are vital in maintaining optimal health.

3. Hydrate Your Body

Water is an underrated nutrient that is essential for the human body to function. It is required for digestion, absorption and transportation of nutrients around the body as well as regulating body temperature and assisting in elimination of waste. Water also plays a role in cognitive function as well as skin health and elasticity.

But how much water do I need to have? The amount of water depends on various factors, such as physical performance, weight, and metabolic needs. For the average male the standard amount of water consumption should be around 2.5L and for females 2L per day.



4. Regular Exercise

Exercise is one of the most powerful tools to support your mental and physical health. Health benefits that regular exercise supports include:

• Mood and cognition: Aerobic exercise increases blood circulation to the brain and influences the HPA (hypothalamic-pituitary-adrenal) axis on the physiologic reactivity to stress.
  
• Stress response: Increases the production of endorphins “feel good chemicals” and increases brain sensitivity for the hormone serotonin (neurotransmitter that modulates our mood, supports precursors for sleep and plays a role in digestion).
  
• Reduces the risk of developing cardiovascular disease, diabetes, hypertension and osteoporosis.
  
• Weight reduction



5. Managing Stress

Stress is a natural response that can occur from time to time, however when it becomes prolonged is when it can have implications on our mental and physical health. Long term and chronic stress can disrupt the balance of our body’s health systems including digestive, endocrine and nervous system as well as cardiovascular, respiratory and reproductive systems.



Nutrition:

Ensuring we have a balanced diet of protein, carbohydrates and healthy fats as they contain essential vitamins and minerals that support our mood, and allow our body to help adapt with the stress.

B Vitamins:

Supports adrenal gland, cortisol response and energy production. Food sources: Legumes, eggs, dark leafy greens, grass fed meat, oily fish, nuts and seeds. 
 

Vitamin C:

Supports adrenal glands and reduces stress hormones. Vitamin C is found in foods such as broccoli, capsicum, brussel sprouts, tomato, kiwifruit, oranges, lemon and limes and berries.

Magnesium:

Supports adrenal gland function and modulates cortisol release. 
Food sources: Seeds (pumpkin, flax, chia and sunflower), Nuts (Brazil, walnuts, cashews and peanuts), spinach, quinoa, dark chocolate.

Yoga and Meditation:

Enhances the parasympathetic nervous system which enables the body to rest and digest.

Exercise:

At least half an hour or physical activity per day is recommended.

Journaling:

Allows for clarifying thoughts and feelings.

Being Outdoors in Nature:

Increases negative ions (which produce chemical reactions in the body that stimulate serotonin production).

6. Getting Enough Sleep

Tiredness and lack of focus is not the only thing we can experience from lack of sleep. Sleep deprivation can be a contributing factor to decreased immunity, increased blood glucose, potential weight gain and hormone dysregulation. Aiming for 7-9 hours of sleep is recommended for the body to be able to repair and regenerate.

If you find that your mind is ticking before bed or you struggle to fall asleep, below are some sleep hygiene tips for a more restful sleep. 
 

• Set up a bedtime routine - aim to fall asleep and wake up around the same time everyday.
• Avoid stimulants (coffee, energy drinks, preworks) for at least 6-8 hours before bed.
• Avoiding blue-light (screen time) at least 1 hour before bed - Blue light disrupts our circadian rhythm and blocks melatonin which is needed to promote a restful sleep.
• Meditation, stretching before bed and breathing techniques. These enhance the parasympathetic nervous system and promote relaxation.

These are some of the basics that you can begin to implement in your life to improve your general health and well-being.

When you begin to put these in place, you may notice you come up against resistance. For example, you decide you’ll go for a run everyday but then you pull a muscle or have joint problems. Try to not be discouraged and get the extra support you need from health professionals. When you put the focus on your diet or begin to notice stress is a much bigger problem than you first thought, getting nutritional information and advice can be helpful. This is where I come in!

When patients who are wanting to improve their health come to see me, I provide a holistic and practical approach to help get them on track with their health goals.



Holly Hargreaves

BHSc Nutritional and Dietetic Medicine. Member of the Australian Natural Therapists Association (ANTA).

Holly is an accredited Clinical Nutritionist registered with Australian Natural Therapists Association (ANTA) and holds a Bachelor of Health Science (BHSc) in Nutritional and Dietetic Medicine. Prior to her degree, Holly has also obtained qualifications in Mental Health, First Aid and Wellness coaching.

Holly focuses on nourishing foods, lifestyle interventions, functional pathology and supplementation through customised treatment and meal plans to achieve optimal results. Holly uses a pragmatic and realistic approach which involves looking at the individual as a whole and supporting each pillar of their individual health.