Looking and feeling good for your age isn't just down to genes, but to lifestyle too - give your body a helping hand with a few simple tweaks to your lifestyle.
Wouldn’t it be amazing if you could rewind time? Back to the days when you took sleep for granted and had more energy than you knew what to do with! Well, we can not turn back the clock, but there are definitely a few simple ways to support you. Yes, our genes are a key factor in the ageing process (thanks, Mum and Dad!), but lifestyle also plays an incredibly significant role. So much so that even the simplest lifestyle changes can make a substantial difference to how well your body ages, and how good you look and feel with every passing year. Staying active and eating a healthy, balanced diet, for example, have both been shown to help support whole body health. Of course, many of us do not exercise as much as we should – getting on your trainers or going for a swim takes motivation, not to mention time.
HEALTHY LIFESTYLE TIPS
Being part of a fast-paced world where we are always expected to be ‘on’, can lead to negative effects on our whole-body health and overall wellbeing. For instance, you may notice you feel run down or your mood is low. Try our simple tips to help support a healthy and happier you.
Fruit and vegetables are the foundation blocks to a healthy, balanced diet. You should aim to consume at least FIVE portions daily as evidence suggests there are significant health benefits when you do1. Whatever the weather, it is easy to fill up on fruit and veg – from making a colourful summer salad to a winter warmer vegetable soup. A multivitamin from the Seven Seas Perfect7 range will also help to supplement your vitamin intake, on top of a healthy balanced diet. Read more about the essential nutrients to consider in your diet.
Exercising not only helps to keep you in shape but also reduces your risk of major illnesses such as heart disease2. Research shows that people who exercise regularly also benefit from improved sleep quality, boosted energy levels, and higher self-esteem. Adults should try to be active daily and aim to achieve at least 150 minutes of physical activity over a week3. This can be from several activities, so be sure to find activities, so be sure to try new things and do what you enjoy.
It is a known fact that a good night’s sleep helps to replenish and repair our bodies, so it is important to get between 6-9 hours’ sleep per night. If you have difficulties falling asleep, try setting up a good routine to help wind down and stick to a regular bedtime even at weekends.
It is important to remember moderation is key - so limit your drinking and avoid smoking as part of a healthy lifestyle. Adults should try to not exceed more than 14 units of alcohol a week on a regular basis4.
Life can be hectic and busy at times so it is important to take a little breather to keep stress at bay and improve your mental wellbeing. Some people refer to this as mindfulness. Professor Mark Williams, former director of the Oxford Mindfulness Centre, says that ‘mindfulness means knowing directly what is going on inside and outside ourselves, moment by moment’5. It is thought that by becoming aware of the present moment this can lead to enjoying the world around us better and achieve mental wellbeing by noticing signs of stress or anxiety earlier.
HOW TO LEAD A HEALTHY LIFESTYLE
The demands of family and modern life can make eating a healthy balanced diet a challenge, too. Unfortunately, skipping breakfast and grabbing convenience foods throughout the day does not always guarantee your body is receiving all the vitamins and minerals it requires. There is also the fact that ageing can be linked to certain nutrient deficiencies6. However, there are ways we can ensure that we are getting enough of the nutrients we need. Oily fish, for example, are a rich source of Omega-3, including eicosapentaenoic and docosahexaenoic acids (EPA and DHA). These Omega-3 fatty acids have been proven to support whole body health which includes a healthy brain, heart and vision. Taking a daily supplement containing Omega-3 rich fish oil can also be considered a straightforward way to supplement your diet and help support your body while you get on and enjoy the important things in life. Whether that is walking the dog, playing with the children, or feeling the sun on your face as you stroll through the park with a friend or enjoying yourself with loved ones. Because it is these precious moments in life that remind us what really matters: our health and happiness, and the people around us. Taking care of your body means you will be able to enjoy more of these moments, well into the future. That is one of the main secrets to feeling healthy, and it could not be simpler!
NHS UK. 2018. Why 5 A Day?. [online] Available at: https://www.nhs.uk/live-well/eat-well/why-5-a-day/ [Accessed 10 November 2020].
NHS UK. 2018. Benefits Of Exercise. [online] Available at: http://www.nhs.uk/Livewell/fitness/Pages/whybeactive.aspx [Accessed 10 November 2020].
Who.int. 2020. Physical Activity And Adults. [online] Available at: https://www.who.int/teams/health-promotion/physical-activity/physical-activity-and-adults#:~:text=Adults%20aged%2018%E2%80%9364%20should,%2D%20and%20vigorous%2Dintensity%20activity. [Accessed 10 November 2020].
NHS UK. 2018. Alcohol Units. [online] Available at: https://www.nhs.uk/live-well/alcohol-support/calculating-alcohol-units/ [Accessed 10 November 2020].
NHS UK. 2018. Mindfulness. [online] Available at: https://www.nhs.uk/conditions/stress-anxiety-depression/mindfulness/ [Accessed 10 November 2020].
Hoffman R. Micronutrient deficiencies in the elderly - could ready meals be part of the solution?. J Nutr Sci. 2017;6:e2. Published 2017 Jan 12.
Disclaimer: Food Supplements should not replace a balanced diet and healthy lifestyle. :
Our Omega-3 & Immunity product contains 300 mg Omega-3 to support the health of your heart, brain and eyes. Plus a unique Immune System support tablet containing Vitamin C, Vitamin D, Zinc, Selenium and Copper. It also contains popular ingredients Turmeric and Ginger Root Extract.