7 Changes to make for a immediately healthier life


January always brings with it magazine articles screaming ‘New Year, New You’ and promises of how this year will be ‘your best year yet’. And as a result, new year’s resolutions will be made, all with good intentions, and they may even be continued for several months. However, we can guarantee that by summer, those resolutions will have fallen beside the wayside, only to be dusted off again when the next new year comes around.


Sound familiar? Don’t get disheartened, the reason why this happens is because resolutions are rarely realistic. Often, they’re around going to the gym 3 times a week, or giving something up. But life can get in the way, whether it’s illness or a late night at work, or a late night with friends that sends you off the path of good intentions.


If your resolution this year is to improve your health, then we’ve got just the answer. We’ve put together 7 immediate changes you can make for a healthier life. And the good news? Start slow and just pick one. Implement it into your life every day for 3 months and voila, you’ve turned it into a habit and it’ll just be something you ‘do’. Each of the 7 changes listed below will create long-lasting, beneficial habits that will slowly but surely make you feel better,


Increase your sleep and the quality of it


Studies on sleep have revealed that sleep is essential for an optimal healthy body. Did you know that there’s a period of sleep where your body actively repairs itself? You can also sleep yourself skinny – a lack of sleep comes with the rick of potential weight gain. You’ll also be able to make better decisions and think more clearly. In addition, your memory will improve, as will your body’s natural defences, helping you fight off illness quicker. Make sure you get at least 7 hours sleep – either get to bed earlier or wake up later, if you can.


And quality is important too! Did you know that drinking alcohol, watching TV, doing exercise or playing on your mobile phone just before bed can delay the onset of recovery sleep, meaning that even though it feels like you slept your body didn’t get the full benefit. Give yourself at least 30 minutes before bed in a screen-free environment, how about with a hot cocoa and book?


Got a snorer in the family? Not to worry, there are plenty of devices to help with that, including Asonor, an easy to apply and effective nasal spray that’s said to decrease snoring in 3 out of 4 users.



Meditation and mindfulness are all the rage nowadays and there’s a reason for it. People notice that their minds are more settled, that things that would normally stress them out, don’t, and scientifically too, there’s been studies to show that those who meditate have longer telomeres on their chromosomes – shorter telomeres have been linked to a range of age-related diseases, such as heart disease and some cancers.


There are several types of meditation, including Vedic meditation where you focus on a mantra and guided meditation, where you follow instructions as given. Benefits are felt instantly and it doesn’t take long – for as little as 10 minutes, you can get your meditation hit!


If you’re not sure where to start with meditation, try the Headspace app or book yourself in for a meditation weekend with Will Williams.


Drink more water

This is so important yet most people don’t drink enough water. Water is being lost all the time from your body, through urine, tears, sweat and more. And did you know that water is vital for digestion, absorption of nutrients and minerals, blood flow, creation of saliva and maintenance of body temperature? Water also helps energise muscles and keeps skin clear and healthy.


So how much water should you get? Guidelines claim 8 glasses of water are ideal but it really depends on your body and the activity that you do. Drinking regularly is the key, rather than amount so take a water bottle around with you if you’re out and about a lot and refill it every few hours.


For anyone wanting to succeed with this, set yourself a specific goal, e.g. drink 1 glass of water every hour at work, or if you don’t like water, replace it with something such as tea. There are some great teas out there and you’re getting added nutrients. For example, Rosebud Beauty tea tastes delicious, helps with period paid and can also improve your skin. If you’re after tea that boosts your overall health, the Ginseng Vitality tea contains ginseng extract, Rhodiola Rosea and Astragalus Root.


Eat more greens


Green leafy vegetables should appear on your plate at least once a day because they have so many dietary benefits; they’re rich in vitamins, minerals and phytochemicals which help fight disease. They also contain fibre, which can help lower cholesterol and blood pressure. Some (collard and kale especially) contain calcium which are good for strong teeth and bones. And don’t forget that green veg is also a good source of folate which is an important component in the production of serotonin so as well as reducing the risk of cardiovascular disease and memory loss, it could also help improve your mood.


So what should you be eating? Green vegetables include cabbage, spinach, kale, broccoli, brussel sprouts and swiss chard are all good to get on your plate. And variety is key – try and eat a wide range each week. And if you’re stuck for ideas, there’s loads of things you can do with them – add them into stir-frys, steam and eat on their own, make them into soup, roast them or even add them into your smoothies (spinach goes excellently).


Get outside more


With so much air conditioning and central heating, our skin and lungs are bombarded with dry air, as well as dust and mould spores that can build up in houses and offices.


Being outside, especially in a park, allows fresh air into your lungs and you’re more likely to walk more when outside, increasing your daily steps and calories burned. You’ll feel better for the added exercise and it helps you ground yourself with the outdoors – after all, we spend so much time indoors and occupied with everyday stresses that it’s nice to get back to nature and realise how small you are in the grand scheme of things.


Make your own lunches

Basically, stay away from processed food! Instead of popping out for a ready-made sandwich or heating up that microwave macaroni cheese, prepare your meals in advance. They don’t have to be anything spectacular – for example, you could make a batch of pasta with tomato sauce, a red lentil soup, salmon with brown rice and green beans, a sandwich on brown bread, risotto, a stir-fry or casserole.


If making a whole week’s worth sounds like an immense task, try sticking to one lunch a week. It’ll make a difference in improving your health, we promise!


Set aside time for yourself


How often do you sit down and do something that’s all about you? With families, friends and work clamouring for our time, we rarely leave time for ourselves. So every day, try and spend at least 10 minutes doing something that you enjoy that’s entirely selfish. This may be a cup of tea with a good book, a meditation session, a short run, a walk.. it could even be time spent thinking about all the good things that happened to you yesterday or setting your intentions for the day ahead.


Regardless of what you decide, having that precious time to bask in the present and enjoy life will settle your mind, help your body relax and allow you to feel grateful for everything and everyone around you.


Let us know which you choose and how you get on with this. Got any suggestions for ideas that we should try too? Tell us on Facebook, Twitter or email us at sales@scrubsuk.com