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A Wellness Self-care Guide For A Healthier 2024

As we enter the year 2024, prioritising our well-being has become more crucial than ever. Professional recommendations can help embrace a wellness self-care guide. By practising the following five recommendations on a regular basis, we can nurture our physical, mental, and emotional well-being and live a healthier life.

 

  1. Prioritise Physical Health

Taking care of our physical health is fundamental to leading a healthy life. It is recommended to engage in regular exercise for at least 150 minutes per week. You don’t have to do it all at once, it could be 30 minutes a day, 5 days a week. This can include activities such as brisk walking, dancing, cycling, or swimming. Incorporating strength training exercises twice a week is also beneficial for maintaining muscle strength and bone health.

 

  1. Nourish Your Body

Eating a balanced and nutritious diet is essential for overall wellness. Focus on consuming a variety of whole foods, including fruits, vegetables, whole grains, lean proteins, and healthy fats. Limit processed foods, sugary snacks, and beverages high in added sugars. Stay hydrated by drinking an adequate amount of water throughout the day.

 

  1. Take Care of Your Mental Well-Being

Having good mental health is a state of overall wellbeing.  Practice mindfulness and stress management techniques to reduce anxiety and promote relaxation. Engage in activities that bring you joy, such as hobbies, reading, or spending time with loved ones. Prioritise quality sleep by maintaining a consistent sleep schedule and creating a relaxing bedtime routine.

 

  1. Find a Work-Life Balance

In 2024, strive for a healthy work-life balance. Set boundaries between work and personal life, allowing yourself time to relax, unwind, and engage in activities that bring you happiness. Prioritise self-care activities, such as meditation, yoga, or taking breaks during the workday to recharge.

 

  1. Practise Preventive Care

Regular health check-ups and preventive care are essential for maintaining good health. Schedule routine visits with your healthcare provider, including vaccinations, screenings, and health assessments. Stay updated on latest local medical guidelines and recommendations to ensure you are taking necessary steps to prevent illness and maintain optimal health.

 

As we embark on the year 2024, embracing a wellness self-care guide is essential for living a healthier life. By prioritising physical health, nourishing our bodies, taking care of our mental well-being, finding a work-life balance, and practising preventive care, we can create a foundation for a happier and healthier future. Remember, small changes can make a significant difference in our overall well-being. Here’s to a year filled with wellness and vitality!

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5 Foods To Boost Your Mood Naturally

By Sally Shi-po POON (Registered Dietitian)

What we eat may affect the way we feel. Latest research found that a Mediterranean diet comprising higher intakes of fruit and vegetables, fish and whole grains, was associated with lowered risk of depression in adults. Dietitian Sally Shi-po POON suggests the following foods to help you boost your mood naturally:

 

  1. Germinated brown rice

Germinated brown rice is rich in gamma-aminobutyric acid (GABA) that may help us relax and improve mood.  The amount of GABA in germinated brown rice was found to be 10 times more as compared to milled white rice and two times more than that of brown rice. It is very important to eat regular meals containing carbohydrates to make sure you will have stable amount of glucose in your blood throughout the day. Your brain needs glucose for concentration. Healthy sources of carbohydrates include whole grains, vegetables, fruits, legumes and low fat dairy. Not having enough glucose in the blood makes us feel tired and grumpy.

 

  1. Chicken

Chicken is rich in tryptophan – an amino acid that makes serotonin to boost your mood. More of this may cross to the brain when carbohydrate foods are eaten. Your body will get plenty of tryptophan if you eat a variety of protein-rich foods including meat, poultry, fish, seafood, eggs, dairy products, lentils, legumes, nuts and seeds.

 

  1. Spinach

Spinach is an excellent source of folate, a B vitamin that may help reduce the risk of depression. Asparagus, beef liver, Brussels sprouts, orange, kidney beans, and fortified breakfast cereals are also good sources of folate. Since it is a water-soluble vitamin, it is lost easily during cooking. This can be reduced by steaming or microwaving vegetables instead of boiling.

 

  1. Sardines

Sardines are rich in omega-3 fatty acids, which may help lower the risk of depression. Aim for at least two servings of fish a week, each serving is 3.5 ounce (100g) cooked. Other fish like salmon, mackerel, herring, trout, and albacore tuna are also high in omega-3 fatty acids.

 

  1. Green tea

Green tea contains L-theanine – an amino acid that may help us stay calm and relaxed. At the same time, it works with the caffeine to improve concentration on mental tasks. It is vital to drink adequate fluids throughout the day as research shows that even a minor degree of dehydration can affect your concentration and mood. Aim for 6 to 8 glasses (1.5 to 2 litres) fluid per day: water, low-fat milk, plant-based milk, soups, tea and coffee all count.

 

Keep in mind that tea and coffee contain caffeine and drinking too much can cause health problems such as insomnia, headaches, dehydration, restlessness, and anxiety. Some people are more sensitive to the effects of caffeine than others. Up to 400mg of caffeine a day appears to be safe for most healthy adults, approximately the amount of caffeine in 4 cups of coffee.

 

Alcohol is a diuretic – drinking too much can lead to dehydration and B vitamin deficiencies, and can make you more depressed or anxious! Try to limit your alcohol intake to no more than 2 to 3 drinks on no more than 5 days per week.

 

As a rule, having regular meal patterns in a Mediterranean style will provide all the essential nutrients for both good health and good mood. Bon appétit!

 

Sally’s Nutrition Blog @ Hong Kong Tatler: https://hk.asiatatler.com/life/5-foods-to-naturally-boost-your-mood 

 

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