The ever growing world of health can seem overwhelming and if you’re wanting to take some serious steps to improving your health, knowing just where and how to begin can be tricky. We have pieced together 5 of our top tips for a simple head start on your health that you can kick off…from TODAY! 

1. Go alcohol free

We all know that anything in excess isn’t good for us. This is particularly true when it comes to alcohol consumption and the effect it has on our overall functions. Alcohol promotes our body being in an inflamed state, with a lowered immune and gut function. 

It is a substance that has an effect on every major organ in the body and leaves no system untouched.

By putting a pause on the booze, you will notice your sleep and decision making improve, your eating habits become better, you will feel more hydrated and have more energy in general. 

Scientifically we have 6-7 REM cycles of sleep per night but after a night of drinking, you may only have one or two. At this point in your sleep cycle your brain is the most active as it gets to work consolidating memories, processing information and emotions, and doing a deep clean. 

If you’re still wanting a nice drink, without the compromise on your sleep and health, shop our non-alcoholic range at polkadrops.com.au.

 2. Get 7+ hours of quality sleep

Getting enough sleep is imperative for our body to function at an optimal level. After a busy day of expending energy, a time of rest allows our brain and body to recover, to clear waste from the brain and do some vital repair work.  

Create a bedtime routine that you look forward to; dim the lights after sunset to help encourage your body to produce melatonin. Reduce your exposure to blue lights and screens after this point, we like to keep our phones in a different room overnight to minimise the temptation of looking at them and prevent a sleep interruption from the radiation emitted from your phone. Opt for a warm shower by candlelight and some deep breathing before hopping into bed for a good night's sleep. (Bonus points: Take a magnesium glycinate supplement an hour or two before bed for some added muscle relaxation)

The night owl in you may not like to hear this but consistently going to sleep after midnight is going to have to be a thing of the past. Studies show that sleeping after 11pm reduces the amount of deep sleep cycles your body goes through, minimises important repair work and disrupts your circadian rhythm (our very clever inbuilt body clock that recognises the 24 hour cycle and works around that). By getting too little deep sleep your chances increase for experiencing insomnia, heightened anxiety, accidents, a lowered immune function and therefore an onslaught of risk for diseases. 

So get your jammies on and get into bed on the ASAP! 

3. Eat a well balanced diet

By getting those important hours of beauty sleep, you may notice it becomes much easier to navigate eating a balanced diet. A lack of sleep can cause a greater energy need through food and this is often when we reach for the not-so-great options. 

Research suggests that eating a well balanced meal within an hour of waking can help stabilize our blood sugar levels for the rest of the day, helping us to avoid that 3pm slump and an energy crash. 

What does a well balanced meal look like? We are so glad you asked. 

A meal that covers the 3 core food groups, a protein, a carbohydrate and a healthy fat, is known as a well balanced meal. Aim to fill half of your plate with a healthy carbohydrate (eg: mixed roast veggies, quinoa, sweet potatoes, sourdough bread etc), a quarter with a high quality protein (eg: Grass - fed steak, chicken, eggs etc) and the remaining quarter with a high quality healthy fat (eg: avocado, cottage cheese, greek yogurt etc).

Try adding as many colours into your meal as possible; the more colour, the greater the variety of nutrients and minerals you are including. 

Eating healthy shouldn’t feel like a sacrifice but instead something to look forward to as you nourish and fuel your body. We love adding herbs, seasonings and toppings to each meal to make it even more enjoyable. 

4. Move your body 

The free way to boost your mood, detox the body, reduce risks of diseases and increase your energy levels…yup, you guessed it. Exercise. 

Before you groan or roll your eyes, try to recall how GREAT you feel after a really productive workout sesh, is that motivation enough? 

Roll out that pilates mat to get moving (or whatever it is that you love to do as exercise!); you’ll quickly notice a change in your thought patterns, a calmer mind, the feeling of endorphins pumping through your body… 

But let's dive deeper than just the feelings, when we workout consistently we are boosting the cardiovascular system and minimizing the risks of cancers, diabetes, strokes…the list goes on. The point is, exercise is one of the very best things we can do for ourselves and it doesn’t have to cost a cent! If you’re feeling particularly unfit, start with a 20 minute walk for a week before working towards a good 45 minute workout, a few times a week. 

5. Have a digital detox 

The wonder of technology has made our lives much more convenient in many regards, but it also has created a myriad of problems. 

For many of us we spend our work days looking at a screen, only to get home and stare at another screen! 

Our increased technology use has led to sleep disorders, shortened attention spans, increased mental disorders, impaired emotional intelligence and poorly developing brains in children .... hello, these are pretty serious! *throws phone out the window* 

Okay maybe we aren’t quite throwing our phone out the window, but we could all benefit from a screen-free day a week. 

• Start out small with scheduling some daily time away from screens. Step outside to eat your lunch, without your phone (GASP! We know. It will be okay. You WILL survive.). 
• Pinpoint your weakness. Is it scrolling instagram until 2am? Or TikToking until your scrolling finger cramps? Why not delete the app for a day a week or set a timer for half an hour a day only per app. 
• Create a no-phone area. We suggest making your bedroom a sleep only space where no-phones enter. You’ll sleep better, feel more refreshed and honestly, you’ll probably really enjoy a moment to sit in silence and read a book before bed! 

Cheers to you, taking a step towards a healthier version of yourself.