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5 daily healthy habits to help you feel your best!
Here at Chuckling Goat, we love simple but effective approaches to health. As Shann would say, a confused mind says NO!
The nutrition world has gone a little bonkers, am I right? Conflicting advice has left many people confused and overwhelmed, wondering what they need to do to stay healthy. Instead of complicated advice, focus on these five straightforward basics to improve your health!
Five daily healthy habits –
1. Gut-health smoothie
A daily smoothie is a great way to incorporate our gut health protocol and support a healthy gut microbiome. Our gut health protocol, which consists of Kefir, Complete Prebiotic, and Pure Fish Collagen, has been expertly designed to improve the condition of the gut microbiome. By incorporating these three products, you will boost the good bacteria, feed the good bacteria to support their growth, and protect your delicate gut lining.
An imbalance in the gut microbiome is called gut dysbiosis. This imbalance has been linked to various unwanted symptoms and health conditions.1https://my.clevelandclinic.org/health/diseases/dysbiosis Multiple factors, including antibiotics, medications, stress, infections, and diet, can disrupt the balance of this complex community of microbes. It’s simple – to feel your best, you must look after your gut microbiome!
To make a smoothie, add a variety of plant foods, such as mixed berries, avocado, and leafy greens, to your blender, along with the products in our gut health protocol – whizz it up, and you’re good to go! There’s no fuss or mess, just pure goodness.
2. Plant diversity
A diet rich in various plant foods ensures good micro and macronutrient intake, including fibre. Here at Chuckling Goat we love to talk about fibre, it’s essential for good gut health, providing prebiotics to feed the good bacteria.
Plant foods include:
- Fruits
- Vegetables
- Nuts
- Seeds
- Beans
- Lentils
- Wholegrains
Eating a wide range of plant foods can help you reach the recommended daily fibre intake of 30g.2https://www.nhs.uk/live-well/eat-well/digestive-health/how-to-get-more-fibre-into-your-diet/ Fibre is important for digestion, feeding your beneficial gut bacteria, and lowering your risk of health conditions like stroke and heart disease.3https://www.nhs.uk/live-well/eat-well/digestive-health/how-to-get-more-fibre-into-your-diet/ Looking for some practical tips to boost your plant diversity? Click here.
3. Daily movement
Including physical activity every day is essential for good health, as sedentary lifestyles are linked to poor health outcomes.4https://www.nhs.uk/live-well/exercise/why-sitting-too-much-is-bad-for-us/ That post-exercise high is priceless! But the benefits don’t stop there – exercise will reduce your risk of various serious health conditions, including heart disease, stroke, type 2 diabetes, and depression.5https://www.nhs.uk/live-well/exercise/exercise-health-benefits/
The great thing about exercise is that there’s an activity to suit everybody! It doesn’t need to be time-consuming or costly. It could be as simple as dusting your trainers off and going outside for a walk. Enjoying daily movement will help you stick to your activity goals long-term.
4. Stress management
Stress can negatively impact your health and wellbeing, but sometimes stressors are unavoidable! Everyone will experience periods of heightened stress in their lifetime – whether it’s a stressful work period, ill health, a relationship breakdown, or financial issues. Building your resilience to stress is key for optimal health because prolonged stress has been linked to high blood pressure, heart disease, and stroke.6https://www.mayoclinic.org/healthy-lifestyle/stress-management/in-depth/stress-symptoms/art-20050987#
Incorporating daily mindfulness activities, like meditation, breathwork, or journaling, is a great way to build your resilience to stress! It’s best to try a variety of activities to find the ones that work for you. Alongside mindfulness, ashwagandha is beneficial if you struggle with stress, anxiety, or sleep issues, as it helps to reduce the stress hormone, cortisol.7https://www.healthline.com/nutrition/ashwagandha#stress This tincture can be added to your daily smoothie or a glass of water.
5. Quality sleep
Good sleep is essential for your health, but many people struggle to get the quality sleep they need, with one third of the population suffering from insomnia.8https://www.mentalhealth.org.uk/explore-mental-health/publications/sleep-matters-impact-sleep-health-and-wellbeing
To support your sleep, here are three simple tips:
- Limit caffeine intake – Caffeine is a stimulant commonly found in drinks like coffee and tea, which has been found to reduce sleep time.9https://www.sciencedirect.com/science/article/pii/S1087079223000205 Don’t worry, you can still enjoy your morning cup of coffee, but to support your sleep, avoiding caffeine after midday can help.
- Build a relaxing sleep routine – What you do before you go to sleep matters! Create a set of activities that you do each night to prepare for a good night’s sleep. This could include an evening walk, reading your favourite book, a relaxing bath, meditation, or a delicious cup of Sing Me To Sleep tea. Find a routine that works for you and follow it each night to support your sleep.
- Limit blue light exposure – Blue light from your devices can block the secretion of melatonin,10https://pmc.ncbi.nlm.nih.gov/articles/PMC9584513/ so limiting your screen use in the evening can positively impact your sleep.
Looking for some delicious recipes to boost your plant diversity? Check out these recipes –
- 10 delicious kefir smoothie recipes
- Gut-friendly kale and basil pesto
- Jerusalem artichoke, cavolo nero, and squash salad!
Any questions? Contact one of our Nutritional Therapists via live chat, weekdays from 8 am to 8 pm.
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