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Top Health Tips for 2021

What are your health goals for 2021? 

Due to Covid-19, metabolic health, physical and mental fitness has become even more essential to maintain or improve. 

Here are some tips to help get you started:

Regular movement is essential for immune function, pain management and general physical fitness

  • Try to move frequently at a slow pace.
  • Walk for 2-5 hours per week.
  • Get up from sitting and walk for 2-3 minutes every hour, 10 minutes every 2 hours and for 30 minutes at lunchtime.
  • Change your position as often as possible.
  • Some discomfort when moving is not a cause for concern; it will usually ease in time.

covid 2021Developing muscle strength and stability can help prevent injury and improve physical resilience.

  • Complete 20 minutes of safe and effective resistance exercise, twice a week. Your physiotherapist will prescribe a selection of exercises as required.
  • Try to include everyday activities that will help maintain muscle strength, such as climbing stairs or standing up and sitting down repeatedly.
  • Safely carrying or moving heavy objects, ask your physiotherapist about safe technique.

Some types of food promote systemic inflammation and can exacerbate the body's inflammatory immune response to infection.

  • Avoid sugar and hidden sugars in processed foods.
  • Avoid seed oils, e.g. sunflower, rapeseed oils, especially in cooking.
  • Avoid highly processed grains, e.g. in bread, baking etc.

Stress can suppress immune function and slow recovery from illness.

  • Try to avoid ruminating about the past and the future, live in the present.
  • Try to be accepting of what you cannot change and focus on what you can.
  • List three things you are grateful for each day.
  • Although sometimes hard to imagine, things could always be worse.

 7-8 hours of sleep is essential for healing and repair as well as regulating the function of the immune and nervous system

  • Try to expose yourself to natural light, early in the morning.
  • Move as much as you can, preferably outdoors, especially when the sun is out.
  • Avoid caffeine after 3 pm (tea, coffee etc.).
  • Minimise the use of screens before bedtime.

 I hope you find some of these tips useful; there is much we can do to make ourselves healthier and more resilient actively.

 If you are struggling with pain or physical problems and need help, please give us a call.

 In good health,

Simon Coghlan MSc, BSc Physio, DipMedAc

Practice Principal

References:

Horowitz BN. Exercised: Why something We never evolved to do is healthy and rewarding By Daniel E. Lieberman, New York, NY: Knopf Doubleday Publishing Group, 2021. 

Shanahan C. Deep nutrition: Why your genes need traditional food. Flatiron Books; 2017 Jan 3.

Irvine WB. The Stoic Challenge: A Philosopher's Guide to Becoming Tougher, Calmer, and More Resilient. WW Norton & Company; 2019 Sep 3.

Image by Gerd Altmann from Pixabay 

 

 

 

 

 

 

 

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