Last week we went through 5 ways you sabotage your health and maybe not even realise it. If you haven’t read it, click here and read before reading below.
So, you recognise some of the ways you might be sabotaging your health without realising it—now it’s time to turn it around. Here are five practical and simple ways to improve and start feeling like your best self again.
1. Make Movement a Habit, Not a Chore
It’s easy to get stuck in the sedentary cycle, but you can break it by making movement part of your daily routine. You don’t need to hit the gym for hours every day; small changes add up. Stand up and stretch every 30 minutes, take a walk during your lunch break, or do quick bodyweight exercises (like squats, lunges, or push-ups) between meetings. Aim for at least 30 minutes of moderate movement daily—walking, cycling, dancing, whatever you enjoy. The key is consistency, not perfection.
2. Set a “Digital Curfew” for Better Sleep
Scrolling through your phone right before bed can sabotage your sleep more than you think. Set a “digital curfew” at least an hour before you plan to go to sleep. Create a wind-down routine instead—read a book, meditate, take a warm bath, or practice some gentle stretching. You’ll notice the difference the next morning when you wake up feeling more rested and energized. And if you still find it hard to put down your phone, try setting an alarm for your “curfew time,” so it becomes a non-negotiable part of your nightly routine.
3. Prioritise Whole, Nutrient-Dense Foods
Overhauling your diet doesn’t mean deprivation; it means swapping out some of those processed, calorie-heavy foods for nutrient-dense, whole foods that make you feel better and more energised. Focus on adding more lean proteins (like chicken, fish, beans), fruits, vegetables, whole grains, and healthy fats (like nuts, seeds, and olive oil). Try to prepare more meals at home so you know exactly what’s going into your food. A simple tip is to aim for a plate that’s colorful and balanced—it will keep you fuller, and more satisfied, and naturally reduce cravings for processed junk.
4. Be Mindful of Your Alcohol Intake
Look, we all love a good social event, but being mindful of how much and how often you’re drinking can make a huge difference in how you feel. Start by setting some boundaries—maybe you only drink on weekends, or maybe you have a two-drink maximum when you go out. If you’re used to late nights, try switching it up: have a couple of alcohol-free nights or mocktail alternatives to help your body recover properly. And remember, the more you cut back, the better you’ll sleep and the more energy you’ll have to power through your workouts and day-to-day life.
5. Stay Hydrated, Stay Focused
Drinking enough water is one of the simplest yet most effective ways to boost your health, energy, and focus. Carry a reusable water bottle with you wherever you go and aim to drink at least 2-3 liters a day. To make hydration easier, try setting reminders on your phone, drinking a glass of water before each meal, or spicing up your hydration with a splash of lemon, lime, or fresh mint. Your body (and brain) will thank you for it.
By making these small, manageable changes, you’ll be on the path to better health and well-being. It’s about progress, not perfection—just start with one tip, and slowly build from there. Your body will reward you with more energy, better sleep, and a happier, healthier life.
