Leading a healthy and active lifestyle is one of the best ways you can support the health and wellbeing of you and your family. However, changing your family’s habits is not always as easy as it sounds, and can be a little daunting. So, we’ve put together eight tips to help you support your family’s health & wellbeing.
1. Eat a balanced diet
Eating a balanced diet is essential for getting enough of the nutrients, vitamins, and minerals your body needs to function properly, as well as maintaining a healthy weight.
Eating well can also have benefits for your family’s well-being, helping to make you feel more alert, energetic, and improving your mood.
A healthy and balanced diet includes plenty of fruits and vegetables (approximately one third of our daily foods), high-fibre or wholegrain starchy foods/carbohydrates (about one third of daily foods), choosing lean meat and reducing processed meat where possible, and choosing fish at least twice a week (one of which ideally being oily fish such as salmon, sardines, or mackerel).
Along with this, you should also make sure to stay hydrated throughout the day. Tempting as it is to skip it ahead of a busy day, eating a healthy breakfast which is high in fibre and low in fat and sugar is an important part of your diet and can set you up for success at school, work, or anything else you’ve got planned.
Meal planning is also a great way to stay on top of what you and your family are eating each week – it can also help you reduce food waste and budget your food shopping.
2. Reduce salt and sugar
According to the World Health Organisation, most people are consuming nearly twice as much as their recommended amount of salt, which is 5 grams per day for adults.
Getting too much sodium in your diet can raise your blood pressure and increase your risk of heart disease and stroke, so it’s important to lower the salt you eat.
Some simple ways to do this is to take salt off the table at mealtimes, swap out salty snacks, and choose products that are lower in salt. Babies should also not eat much salt at all as their still-developing kidneys struggle to process it.
WHO also recommends that adults and children restrict free sugars (that’s the sugar that is added to food and drink) to less than 10% of their daily energy intake – ideally 5%. This works out at about six teaspoons of sugar.
Try to avoid adding sugars to your drinks and and be mindful of sugary snacks such as cakes and biscuits.
3. Look after your immune system
Supporting the health of your immune system is vital to helping your body fight off infections, bacteria, viruses, and other pathogens.
Alongside leading a healthy lifestyle, you can support your family’s immune system by ensuring a balanced intake of nutrients that contribute to the normal function of the immune system, through a healthy diet, and if you think its needed, by using supplements.
All of our Zarbee’s® Immune Support liquids contain Vitamin D, that contributes to the normal function of the immune system. Our formulas are blended with vitamins and minerals to support you or your little one’s immune systems* daily, and also contain no artificial colours or flavours.
If you’re interested in learning more, try reading our article on how to support your immune system.
4. Get plenty of sleep
Getting the right amount of sleep is essential to your family’s health, particularly for children and teenagers whose growing bodies need the extra energy. That’s why there are different recommended sleep times for different ages.
Sleep has an important role to play in your health, from making you more alert and focused during the day, to supporting your immune functions, lowering stress levels and helping to lift your mood.
It can be difficult to make sure everyone in your family gets enough sleep, but you can try to follow better sleep habits.
This might include avoiding late meals, shutting off screens an hour before sleep or other things that you can build into a regular nightly routine.
5. Time outdoors
Staying active is also hugely important to the health of your family. According to WHO, getting a good amount of exercise each day can help reduce your risk of major illness in the long term, such as heart disease.
Not only can it improve your physical health, but it also has many benefits for your well-being.
It can increase your alertness and energy levels, as well as calm you down and lift a low mood.
Try going for regular walks with your family, or when you’re going on a short journey, walk or cycle instead of taking the car.
6. Time together
Whether you’re having a cosy night in or trying something new on a day out, finding even small amounts of time to spend together can help to build bonds between your family and encourage kids to explore new interests.
Try planning activities that take turns doing things that each person enjoys. You never know, you might discover a new family tradition.
7. Practice mindfulness
Practising mindfulness looks different for everybody – but ultimately, it’s about finding solace within yourself and appreciating the moment.
For many people, this can be writing in a journal, quietly reading, savouring a meal, meditating, running and so on.
There’s no perfect way to practise mindfulness and everyone is different so don’t be afraid to try different methods.
Staying healthy involves making certain choices. And many of those choices are in your hands. Of course, your age, family history, and genetic makeup can influence your health and make you more prone to certain conditions.
There are also many factors that you can control — many of which play a key role in keeping you healthy and helping you live a long, productive life.
1. Get moving
If you want to feel healthier, more energized, or in a better mood, get moving. Regular exercise can benefit both your physical and mental health in a multitude of ways. And, you don’t need to run a half-marathon or sweat it out at the gym for hours every day to reap the rewards.
According to the U.S. Department of Health and Human Services, if you’re an adult, just 150 minutes of moderate-intensity aerobic activity a week, or 75 minutes of vigorous aerobic activity a week, can positively impact your health.
That breaks down to around 22 minutes a day of moderate-intensity exercise, like brisk walking, dancing, cycling, or even doing yard work or household chores. As long as you’re moving and not sitting still, it counts.
Regular physical activity can positively impact your health in many ways. For instance, it can:
- Improve your heart health
- Boost your brain health
- Improve your mood
- Help with weight management
- Strengthen your bones and muscles
- Reduce the risk of chronic diseases
2. Limit sugary drinks
Sugary drinks like sodas, fruit juices, and sweetened teas are the primary source of added sugar in the American diet.
They increase the risk of heart disease and type 2 diabetes, even in people who are not overweight. They are also particularly harmful to children.
Healthier alternatives include:
- Water
- Unsweetened teas
- Sparkling water
- Coffee
3. Eat nuts and seeds
These are packed with protein, fibre, and vitamins. Nuts may help with weight loss and reduce the risk of diabetes and heart disease.
4. Avoid ultra-processed foods
These include fast food, frozen meals, and packaged snacks. They are linked to obesity, diabetes, and heart disease.
5. Don’t fear coffee
Coffee is high in antioxidants and may reduce the risk of diseases like Parkinson’s and Alzheimer’s. Limit to under 4 cups per day.
6. Eat fatty fish
Fatty fish like salmon and mackerel are rich in omega-3s and support heart and brain health.
7. Get enough sleep
Lack of sleep can affect insulin resistance, appetite, and performance. It’s also a risk factor for obesity.
8. Feed your gut bacteria
Eat fibre and fermented foods like yogurt and sauerkraut. A healthy gut supports your immune and digestive systems.
9. Stay hydrated
Drink water regularly to keep your body functioning properly. Avoid sugary drinks.
10. Don’t eat heavily charred meats
Charred meat can contain harmful compounds. Avoid overcooking and limit processed meats.
11. Avoid bright lights before sleep
Reduce screen time before bed to help melatonin production and improve sleep quality.
12. Take vitamin D if you’re deficient
Supports bones, immune health, and mood. Get your levels tested and consider supplements if needed.
13. Eat plenty of fruits and vegetables
They’re rich in fibre, vitamins, and antioxidants. Regular consumption lowers risk of illness and improves longevity.
14. Eat adequate protein
Protein is key for tissue repair and maintaining a healthy weight. It also helps reduce cravings and late-night snacking.
15. Don’t smoke or use drugs, and only drink in moderation
These habits seriously damage health. Seek help or speak to a healthcare provider to reduce or quit.
16. Use extra virgin olive oil
Rich in heart-healthy fats and antioxidants. Use in cooking and salads.
17. Minimise your sugar intake
High sugar intake is linked to obesity and heart disease. Keep it under 10% of daily calories; 5% is even better.
18. Limit refined carbs
Refined carbs are low in fibre and nutrients and can lead to overeating and chronic conditions.
19. Lift weights
Strength training supports muscle mass, metabolism, and insulin sensitivity. Aim for twice a week.
20. Avoid artificial trans fats
They’re banned in many countries but still appear in some foods. Linked to inflammation and heart disease.
21. Use plenty of herbs and spices
Ginger, turmeric, and others have anti-inflammatory and antioxidant properties. Use a variety to enhance both flavour and health.