Please tell me your number one health tip

[neepsntatties]

Just that really. Am scrounging for ideas as I am fed up with feeling awful.

I am 45 and I do have a CFS which manifests mainly as chronic pain so there are some things that I can't do now that used to help me lots - running for example. But I move every day in small ways, yoga mostly, want to add in weight training but will need to do this in very slow and small stages but I understand it's important.

I think I eat pretty well but lack energy a lot of the time so maybe need to experiment a bit with my nutrition.

Try to keep good sleep habits, not always successful as I get a lot of tired but wired but I do prioritise it.

Don't drink, the CFS made me allergic - fun!

Interested in what people have found that has really made a difference to how they feel.

Drinking more water. Big glass first thing and a glass with every meal.

Have you ever listened to Michael Mosley's Just One Thing series on BBC Sounds or Spotify? It's a series showcasing one small new habit that could have a big impact on health.

Can I give two that I think are equally effective?

Strength training and cutting out processed food. I have MS and a combination of these has transformed my health and how I look. I exercise at home every day, mostly body weight, with yoga stretches first.

I do need to drink more water! I tend to avoid it because I just need the loo all the time.

Don't know the podcast but love the sound of that. I like small steps, I get overwhelmed otherwise.

Yes - I sense I really need the strength training. I used to go to the gym, do boot camps etc. I miss feeling fit. I am encouraged that you managed to do it at home, I don't think I could manage the gym.

@neepsntatties
I do need to drink more water! I tend to avoid it because I just need the loo all the time.

I’m guilty of this too.

Conistently drinking more is good for your bladder. I don’t drink enough water but when I do I notice how much better I feel.

I was better before I had kids, now I just feel I need to wee instantly!

Many of us are undernourished - especially vit D, B vitamins (especially B1!) and electrolytes like potassium and magnesium. Supplements got me a long way to curing my CFS and my diet was already ‘healthy’. Soils are degraded and food is less nutritious as a result.

If you smoke, don't. Look after your teeth and gums (flossing etc)

What you put into your body, l think is the first priority. Eating real foods, as opposed to chemicals.

Walk 5 miles a day. Not steps around the house but proper outdoor walking.

I know not everyone can do that but it really makes a difference.

My number one tip is this:

Get a good night's sleep. Tiredness encourages bad choices and quick fixes, such as a biscuit for a sugar rush, another coffee for the caffeine boost. Plus, exercise is much easier if you're not exhausted.

I get this too but little sips seem to help - I keep a water bottle on my desk when working and just sip constantly through the day. And also gradually upping intake - add an extra glass every few days and let your body get used to it.

Get a dog. Seriously.

I walk 20k steps a day, drink more water because of the walking, sleep better because of my canine burglar alarm and am never lonely. He’s also a great stress reliever - petting a dog is clinically proven to reduce blood pressure.

i also lift weights.

Exercise. I don't have the time or the energy right now but once my little ones are a bit bigger and sleeping better I'm going to make the effort again. I felt amazing when I was doing 2x 45 minute classes a week (boxercise so high impact and high intensity) and then 15 or 20 minutes on my cross trainer on the days I didn't have class (I also kept that fairly high intensity).

Also cutting out chocolate made me feel great.

Loopielu is so right that all this is a lot easier if you get enough sleep. Without the sleep I'm finding both impossible right now.

exercise
sleep/rest
nutrition

the rest is up to luck.

Say nice things to yourself

Never smoked, currently having work done on my teeth - adult braces but it will be worth it in the end.

I take B12 , Vitamin D and Magnesium at the moment. Thinking to try some collagen.

We have a dog! And I agree, he's been great for the whole family. So I do walk though five miles would trigger a flair up I think. I really do want to find a way to make strength training work- I hear so many good things.

Nutrition - I don't really eat processed food. Mostly my diet is quite plain because CFS made me reactive to many things. I don't eat processed food. Mainly rice, vegetables, eggs and fish. The odd take-away here and there.

Sleep isn't where it needs to be for sure. I would love to sort that.

Your body will adjust to extra water, just needs a little time.
I had a kidney transplant was told to ideally drink 2 litres every day ( don't always manage this but usually at least 1.2 litres in winter, more in summer).At first I was constantly weeing but everything settles down. Bonus is that my skin is amazing! ( I'm late 50s).

Ohh - that gives me hope then. I will get on it! Two litres is great!

Lots of really good stuff has been said already so I'll chuck in probiotics! Gut health is so important.

This is a really important one!!

Mindfulness

Drink water
Eat a wide range of fresh foods
Low alcohol
Exercise - fresh air, Yoga and pilates for balance and core support
Something that makes you feel alive like sea swimming
Take care of your skin
Talk kindly to yourself
Have lots of orgasms
Be grateful for all the lovely things you have
Nourish your brain - whether that's art, music, history etc

I wish someone would share this my toddler but yes lack of sleep leads to poor choices and makes everything much more difficult.