Lifestyle Changes

  1. Dietary changes: (examples)
    • Regular small meals
    • Complex carbohydrates such as wholegrains, oats, beans and root vegetables
    • Plenty of fruit and veg
    • Plant-based fats such as nuts, seeds and avocados
    • Plenty of fibre such as wholegrains, brown rice, beans, bran
    • Plenty of protein such as lean meat, eggs, yoghurt, cheese, seeds, nuts, hummus, tofu
    • 2 portions of oily fish per week or supplement with omega 3 fatty acid or algae derived EPA+DPA (250mg daily)if you don’t eat fish
    • Minimise refined/ processed carbohydrates, red meat or processed meat, junk food, take-aways, caffeine, alcohol
    • Avoid hot spicy foods if prone to hot flushes
    • Vitamin B12, vitamin D, magnesium supplements if deficient in these vitamins.
  2. Smoking Cessation
  3. Stress Reduction: (easier said than done) but taking a spotlight view of one’s typical work schedule and lifestyle can sometimes highlight areas where changes can be introduced.
  4. Exercise: aerobic exercise has been shown to improve psychological health, mood, quality of life and poor sleep. Weight-bearing exercise (for example: brisk walking, running, dancing, resistance training, weights, tennis) is particularly good for bone health. Get moving!
  5. Pilates and/or Yoga: may help with flexibility, muscle strength and toning. Yoga particularly can help with stress-reduction.
  6. Mindfulness: Learning to live in the present moment.
  7. Sleep Hygiene. Reducing screen time and stimulants such as caffeine and alcohol in the evening time, trying to get up at the same time each morning including weekends.Aim for 7-8 hours of sleep per night. Treat the bedroom as a sanctuary and remove all electronic devices
  8. Paraphernalia such as fans, facial water sprays, loose-fitted cotton clothes.