With so much health advice and options available how do we decide where to start and what is going to give us the results of feeling vibrant, energetic and healthy. Below we are going to look at 6 key areas of our body and how we can support their function to create a more vibrant version of ourselves.
1. Support Your Nervous System
The nervous system is the body’s control centre, coordinating all bodily functions. Maintaining nervous system health is crucial for overall well-being, cognitive function, and emotional regulation.1 While there are multiple options for supporting nervous system health, practicing stress management is key. We are increasingly becoming busier with bigger demands. We have constant connectivity on smart devices, social media and email, leading to a perceived expectation of instant responses and round-the-clock availability. This may all negatively impact our nervous system and result in anxiety, depression and fatigue, just to name a few.2
Practice Mindfulness and Stress Management
Engage in mindfulness practices like meditation, deep-breathing exercises, progressive muscle relaxation, yoga and time in nature. These activities can reduce stress, helping to support nervous system health, mental well-being and even improve concentration.3 Take a moment each day to reflect on the things you're grateful for, which can be as simple as listening to your favourite song. Practicing gratitude can shift your perspective and cultivate a deeper sense of contentment.4
2. Optimise Your Digestive System
Eat an earlier, lighter dinner and focus on fibre
Aim to have your last meal of the day around 6-7pm at the latest, this allows your body time to digest before you go to sleep. If we eat a later meal and are trying to fall asleep you may increase your susceptibility to reflux, which can result in reduced sleep duration and quality.5,6 You are also taking away time for your body to focus on repairing and rebuilding, as it must use energy to digest the meal. Incorporating plenty of fibre from fresh fruits, vegetables and wholegrains helps to aid in digestion and supports a healthy gut bacteria in your digestive system.7
3. Support Liver Health and Detoxification
The Importance of Liver Health
The liver plays a vital role in maintaining vitality, by detoxifying the body, metabolising nutrients such as carbohydrates, proteins and fats; supporting digestion and absorption of fat-soluble nutrients; metabolising hormones; and supporting immune functions.8
Limit Alcohol and Processed Foods
Excessive alcohol and processed, sugary foods can overburden the liver and may lead to compromised detoxification and even alcohol-related fatty liver and non-alcoholic fatty liver disease.9,10 Avoid binge drinking and maintain moderation when consuming processed, packaged foods high in refined sugar and trans fats. Choose fresh fruits, vegetables, quality proteins and wholegrains to help support liver functions and health.11
Hydrate to help detoxify
Optimal hydration is fundamental to becoming a more vibrant version of yourself. Every cell, tissue, and organ in your body relies on water to function properly, especially for detoxification.12,13 Aim to drink at least 2 litres water a day, and adjust your intake based on factors like activity level and health status.
Herbs like Milk Thistle (Silybum marianum) and Dandelion (Taraxacum officinale) help to support liver health, may reduce liver inflammation, improve detoxification pathways and aid digestion.14,15
4. Enhance Your Musculoskeletal and Cardiovascular System
Make regular physical activity and movement a key step in becoming a more vibrant and energic you. Aim to engage in at least 20 minutes of exercise daily.16 Incorporate various types of exercises to support both the musculoskeletal and cardiovascular systems.
Aerobic Exercise
Aerobic activities like brisk walking, cycling, or swimming has been shown to improve cardiovascular health.16
Strength Training
Incorporate weight-bearing exercises and resistance training into your routine. These activities help build and maintain muscle mass and bone density.16
Flexibility and Balance Exercises
Practices like yoga and Pilates enhance flexibility and balance and support the musculoskeletal system.17
6. Improve Micro-circulation
Micro-circulation is the circulation of blood within the smallest vessels within the vascular network.18 Improving micro-circulation helps with supporting oxygen and nutrient delivery; helps with elimination of waste material from tissues; helps with wound healing; helps with regulating the blood flow to the skin and regulating body temperature; immune cell support and cardiovascular health which all help total health; well-being and improving how vibrant you look and feel.18,19
Foods that support micro-circulation
Adding in high antioxidant foods is a key step in aiding and supporting improved micro-circulation. Below is a list of easy to incorporate high antioxidant options.
Green Tea
Rich in polyphenols and catechins including epicatechin (EC), epicatechin-3-gallate (ECG), epigallocatechin (EGC), and epigallocatechin-3-gallate (EGCG), green tea improves endothelial function, which supports better blood flow and vessel health.20
Berries
Packed with antioxidants called anthocyanins, berries help reduce oxidative stress and improve the elasticity of blood vessels and support micro-circulation.21
Cacao
High in flavonoids, cacao helps dilate blood vessels, improving blood flow and micro-circulation.22 You can add it into smoothies, make snacks like bliss balls or even just a hot cacao!
6. Prioritise sleep
And above all, if you only choose one step, prioritise getting enough sleep!
Aim for 7-9 hours of quality sleep per night. Sleep is crucial for repairing and maintaining nervous system health including mood and stress management, allowing your brain to consolidate memories, supporting immune functions, metabolism and weight control, improving cognitive functions and helps us to rejuvenate and become more vibrant.23
References
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