Our bodies are complex, but it’s the simple things that matter for health
By Paul Bolger. Chartered Physiotherapist at Nano Physiotherapy, Kilkenny (www.nanophysio.ie).
It often seems like health is a very complicated thing, that becoming and staying healthy is only for those of us with immense discipline. However, it is the simple things that give us the biggest health returns.
Recently we have explored how exercise and movement are key for those of us leading sedentary lives. Today, let’s start to look at other important considerations to take care of these bodies of ours.
Eat Well
It’s no secret that diet is important for health. But did you know that research shows it plays a very important role in persistent pain issues and conditions affecting pain such as arthritis?
Diet impacts health in so many ways. From the gut microbiome (the trillions of living cells in our digestive tract) to effects on blood sugar and metabolism.
Importantly, it is well established that diet and body weight influence the level of inflammation in our bodies in a number of ways (search for ‘inflammation’ of the Observer’s website for my articles on this).
While many forces drag us towards unhealthy food options, a healthy diet is at its core very simple. One basic tip is to eat plenty of fruit and veg and to minimise highly processed, high sugar/ high fat options. The HSE has very practical dietary information on their website.
Sleep Well
During sleep so many vital processes take place – from cleansing the brain of waste products to normal healthy immune system cycling. Did you know that wounds heal more quickly and effectively with good sleep?
As a physiotherapist, if an office worker came to me with a persistently sore back or some health concern and they wanted advice as to how to manage it effectively, I would always ask about their sleep. Look up ‘sleep hygiene’ for some great tips and consider speaking to a psychologist or counsellor if insomnia is an issue for you.
Think Well
Managing mood and stress can look so different for everyone. We all lead different lives with different experiences. There are, however, some factors that everyone’s mental health will benefit from.
A healthy stress balance is very important for health. Stress is basically a survival response – the body switches into survival mode and takes resources away from long-term ‘projects’ such as digestion, healing and growth – the systems of the body suffer.
For more of my articles exploring stress, search ‘stress’ on the Kilkenny Observer website, or search ‘stress’ on the HSE’s website for some practical resources.
A Positive Cycle
For some people the idea of making changes to sleep, diet, exercise AND stress might seem like a mountain that is too high to climb.
A convenient takeaway dinner is more likely when you’re lacking sleep or you’ve had a stressful day. It can be difficult to fall asleep after a day of inactivity. These things tend to feed into one another.
A single healthy change in your daily routine can give you momentum to turn this cycle around. A regular walk, performed daily, might give you the energy boost needed to make that healthy meal. Dealing with that thing that has been causing stress might free up energy to plan a healthy grocery shop.
There is no one way to lead a healthy life – it looks different for everyone. But the basics will look the same, and they will include being active as well as eating, sleeping and thinking well.
