When it comes to improving yours and your loved ones health, sometimes it’s the simplest tips that can help to create the most change – and transform unhealthy habits.
That’s why over the next two weeks, we’ll be sharing our best health hacks to help you improve your overall health and wellbeing.
Here are just some of the essential ones we recommend…
1. Deep Breathing
Good health begins with correct breathing and relaxation. By allowing the flow of oxygen to circulate freely, it supports the uptake of nutrients that the body needs for healing and repair. Deep breathing from the diaphragm is recommended for best health.
When we are stressed out, many of us get stuck in chest breathing. Many of us are doing this type of breathing as it can help us to deal with a dangerous situation and this creates fight or flight (stress) hormones.
Deep breathing uses all of our tummy muscles, helping us to breathe in and expand the tummy like a balloon, so it gets plenty of oxygen. By pulling the stomach back underneath our rib cage as we breathe out, it can expel waste carbon dioxide from the body.
You can keep your lungs strong by following the breathing exercise below. Simply lay down on your back and:
- Breathe in for the slow count of five while expanding your tummy.
- Hold to the slow count of five.
- Breathe out, slowly pulling your tummy under your rib cage to the count of five.
- Hold to the count of five.
- Repeat these 4 steps for five minutes initially and build-up to ten minutes daily.
Stress and anxiety are a part of modern life. Learning to relax and stay calm is essential to reducing your anxiety levels and reducing your risk of diseases and stroke.
Meditation and mindfulness have been shown in research to reduce stress levels and lower inflammation in the body. Regular meditation practice can also help you to work better under stress.
Research shows that mindfulness benefits can improve your resilience to stress. One study published in the Psychiatric Research journal involved 89 patients with anxiety disorder, a condition that if chronic, has been shown to affect 3 million people in Britain alone.
The participants were divided into two groups and it was found that those taking the 8-week mindfulness course involving meditation were more resilient when they were under stress tests, especially when compared to the control group undertaking the stress management course.
You can get started with meditation by choosing a quiet or peaceful environment in which to begin. It’s recommended to get comfortable and to wear loose clothing. You may want to sit in a chair or cross legged, whatever feels most comfortable. Close your eyes and try to relax, focusing on your breathing.
You may want to use the above deep breathing technique to help you into deeper relaxation. Repeating a mantra may help you to focus, or alternatively concentrate on a visual object, to enhance concentration and reach a deeper sense of consciousness.
To begin with you may want to practice meditation for 5 or 10 minutes, gradually building the time until you’re meditating for 30 minutes or 45 minutes, even up to an hour if needed.
3. Get a Solid Eight Hours Sleep
The recommended daily amount of sleep for an adult is between 7-9 hours each night.
By maintaining a routine before bed, this will ensure you sleep and wake up at the same time every day.
It’s recommended to limit any differences in your sleep schedule by no more than an hour or so and to do this on weekends instead of weeknights if possible.
Being consistent with your sleep routine reinforces the body’s sleep-wake cycle and may help you to enjoy a good night’s sleep.
4. Take the Missing Nutrients Your Body Needs
Active Life™ – A high quality multivitamin/mineral formula
Giving your body the right nutrition is essential for healing and repair. Traditionally we got everything the body needs from eating organic foods.
Unfortunately, due to modern agriculture processes, the quality of vitamins and minerals in the soil has gradually depleted over hundreds of years. This means that foods are less nutritious than they used to be.
As a result, it is now essential to supplement the vitamins and minerals missing from your diet to ensure you receive key nutrients for good health. Taking a high-quality multivitamin as part of your daily regime is recommended for good health support.
Active Life™ provides 130 nutrients in each capsule. As a full-spectrum multivitamin/mineral formula it contains essential B Vitamins for good health, along with 5-MTHF Folate.
As an essential mineral, Magnesium plays a role in over 300 biochemical reactions in the body. Along with helping your body to relax, it can provide relief for a variety of conditions and is especially beneficial for joint health, skin health and relieving muscle tension.
The Ancient Magnesium range from Good Health Naturally provides a variety of topical solutions such as Lotion, Body Butter and Bath Flakes that can suit your lifestyle.
Ancient Magnesium is applied topically onto skin such as with lotion, body butter or soaking in bath flakes. Once applied to the skin, it’s absorbed transdermally where it can be quickly absorbed into the bloodstream for maximum effect.
Highly bioavailable consumable iodine in an atomic form is the ideal form of iodine to supplement with as it’s readily absorbed and utilised by the body. Iodine is well known for supporting thyroid function and plays a key role in detoxification and immune health.
Nascent Iodine by Good Health Naturally is a trace mineral that’s essential for thyroid health, hormone balance, and may also support and provide natural relief for a wide range of health problems.
Liposomal Vitamin C
Vitamin C has various benefits for optimal health. Along with protecting healthy cells, it has the potential to support immune function, brain health, blood sugar, heart health and cell health. Liposomal Vitamin C is more quickly absorbed than tablets or powdered Vitamin C.
PureC™ from Good Health Naturally provides 1000mg of Liposomal Vitamin C per serving, along with 175mg Quercetin, plus 1000mg PC per serving.
Vitamin D3 is essential for regulating over 200 genes in the body. Along with supporting and maintaining bone health, Vitamin D3 can support your overall health when sunlight is scarce.
As a potent immune modifying nutrient, Vitamin D3 has a protective effect against acute respiratory infections, especially amongst the more vulnerable or those prone to infections with pre-existing lung conditions.
When combined with Vitamin K2, Vitamin D3 may work together to produce MGP – that may help to protect against calcium crystal formation, which can lead to arterial calcification.
Vitamin D3™ from Good Health Naturally provides 4000IU of Vitamin D3 and 100mg of Calcium (from Coral Calcium) per serving.
Vitamin D3 and K2 Sublingual Spray™ is a vegan-friendly supplement from Good Health Naturally providing 1000IU Vitamin D3 and 100mcg Vitamin K2 MK7 per 5 sprays, so is easily adjusted to suit all family members needs.
Good health begins in the gut. Research shows that the more beneficial bacteria your gut has, the better your digestive health will be. This will, in turn, benefit your general health.
Probiotics can boost your gut health, aid digestion and improve nutrient absorption. Taking Probiotics can give your body the “good” bacteria needed to maintain digestive health and support the immune system.
PrescriptBiotics™ from Good Health Naturally provides a Bio-Identical” SBO Probiotics Consortia™ with gut boosting benefits. Custom-cultured microflora rebalances good gut flora and supports stronger digestion. May provide powerful immune health support for overall body health. 90 veg capsules.