What’s the one single change you made that most benefited your health?

[ethelfleda]

I feel rubbish all the time lately. Lethargic and wound up etc. I’m sure I need more sleep, more exercise, less sugar and less caffeine etc but I’m not feeling particularly motivated!
What is the one single thing you’ve done that has made the biggest positive impact on your health or wellbeing?

Getting a dog when I was at my lowest whilst going through unsuccessful IVF.She is sadly no longer with me but she was my life at that awful time.

I stopped eating white carbs (white rice, white pasta and potatoes only occasionally) and very rarely eat brown bread or brown pasta. This made the single biggest difference.

I also cut out alcohol completely for a
while though I only drank once or twice a week. I substituted teas for coffee and don’t really want it much anymore.

I also started exercising every day. Weights, cardio and stretching - All at home and doesn’t take long.

All these lifted my brain fog and made me feel a lot better.

Can I ask - how do people make time for exercise?

I’ve been this morning, I find if I go before everyone is up/on the way to work etc I do it

Routine now and usually in bed an hour earlier

I do also go sometimes in the evening instead of watching tv

At the weekends I get up again early and go to exercise, leaves the rest of the day free to do other stuff

I gave up coffee 6 years ago now. Sleep better ,and less "wired"! also rarely drink at all now ,maybe occasionally on a W/E /Pub quiz eve .Walk 2 hours a day with my Dog .Drink decaff earl grey !(no sugar)

Teetotal since April. Move more, eat less.

You'll think l'm joking, but l'm not.

Getting a house rabbit. Then getting another house rabbit. Then another one. (l live on my own)

Genuinely, these little souls have changed my life. l hadn't had a pet for nearly 20 years, and it's so lovely to come down in the morning and have them run to the door to meet me. They live in (what would be) the dining room, so every time l go to the kitchen we have cuddles and play while the kettle boils. l hadn't realised how much l missed having pets to look after. They make me smile every day, they all have their own little personalities (the girl's a minx, the two boys are sweethearts) and it makes my day to see them all snuggled up together.

Took up running.

A year in, I'm three stone lighter, fitter, healthier and with more energy than before. I think it's not so much the two hours a day activity, it's being outside (I road run with the dog down our quiet lanes), so it's probably doing my VitD no end of good too.

Vit D - I use a mouth spray one daily.

I don't smoke, sleep plenty, don't drink much, so didn't really have those big things to do. I could drink more water, I drink almost none most days.
I could also do more exercise, I walk once a week but do nothing else in between.

Key things are regular exercise, stable weight in the right bmi, not too much caffeine or alcohol, good sleep, don't smoke, eat high protein lower fat and lower carbs, more fruit and veg, oily fish once or twice a week. Easy....... 😉

Changed to a keto type diet and have four alcohol free days a week.

Couch to 5k.
It eases you into running so gently, and I never got a stitch or felt exhausted.
I now run 3 times a week up, 2 short runs of 3-4K and one longer one of 6-8k and I love it. I find it motivates me not to eat crap, I've toned up ( though still waiting for my athletes body to fully emerge!) and I've lost nearly a stone, though I've watched my diet too. I love the headspace I get out on a run too.

I can't tell you one simple thing unfortunately as so many things work together

I stopped smoking - probably the biggest contributor to better health

I got my bloods checked and found very low vitamin d and b12 so I got that sorted (long process with a superdosing schedule of vitamin d supervised by doctor)

I got into a good sleep routine, again, long process which the vitamins helped with. I banned naps and lie ins for myself and keep to a set bedtime and get up time.

I lost 70lbs in weight

Exercise a minimum of twice a week

I changed my diet for the sake of my cholesterol. I avoid saturated fat, have plenty of good fats, moderate to high protein and plenty of fibre.

The sleep, exercise and food all contributed to the weight loss, which in turn again has helped my sleep... etc. Stopping smoking made it easier to exercise and sleep also. Lots of fibre especially soluble fibre also helps sleep.

I stopped drinking, never had a drink problem but because even one glass of wine makes me headachey and sluggish the next day and I just can't be arsed with making myself feel shit. I want to feel good (and I do now)

This has been a long process of about 6 years changing one thing at a time and sticking with it. I feel amazing now in comparison and much happier with my health.

Sleeping outside from March to December....
I've probably outed myself now if anyone on here knows me.
Walk up refreshed and calmed.
Boosts immune system.
Don't wake up in the night at all - get a fabulous night's sleep.

Wake up not walk up!

Cut down your wine to half a bottle a week, preferably spread over an entire weekend.
Cut down your coffee to 1 cup a day (not 3) without sugar, and preferably first thing in the morning.
Go to bed earlier (ideally before 10pm).
Everything else you are doing sounds decent.

For me the life-changing events were a) joining a gym and b) getting a FitBit. Moving to France also did a lot for me as they just generally have a much healthier attitude to food and weight there.

In terms of making time for exercise: gym straight after work. I go to work in my gym clothes if I have to so I can cycle straight there without stopping at home in between. Then straight home, quick shower and cup of tea before collecting my son from creche.
However, I live in the Netherlands now, where the VERY good work-life balance makes this possible. Ironically, despite my previous comments about France, this wouldn't have been possible there as my commute and working hours were much longer. If I had my little boy in France instead of in NL, I would be getting my husband to look after him for 1-2 hours on Saturday and Sunday mornings so I could go to the gym then.

Everyone can make time for exercise. Choose stairs rather than lifts if a viable option, walk up escalators. Cycle to work. Do a plank every day or press ups or what ever but just small changes that become habit. Just move more and get strong.

Putting myself at the top of my to do list. I had run myself ragged for years trying to please everyone.

When I started putting myself first the users and hangers on disappeared. It was the best decision I made for my own sanity.

Started the gym, eating breakfast and walking. So movement. I have 4 boys and I would just fall alseep if I sat down even cleaning (I wouldn't do it right) I was exhausted. I started the gym and after 2 months I was full of energy. I use to laugh when people said they got so much out of going.
Although, the gym I go to is fantastic, it's like a personal session only at half the price. There is 1 trainer to 4 people working out. They have fun days, training sessions with others that use the gym (for free) 😀😀😀 I would encourage movement...
Give yourself weekly self care treats too.

Sleeping outside from March to December....

I'm intrigued by this- where do you sleep?!

There wasn't one single thing I'm afraid, I needed to make lots of changes:

Much less sugar
More sleep
Less alcohol
More exercise - mostly walking for me
Being much more careful about what I eat
Much more water.

Taking an omega 3 supplement on top of a multivitamin, it's made such a difference to how good I feel and how well my brain works!

I have one of those. Its definitely more about her low self esteem.

Oops sorry wrong thread!

Wake up, stretch, down a litre of water. Make it a habit.

I think exercise and diet are key, I’m a strong believer of “you are what you eat”. I go to the gym 4-5 times a week, sometimes swim too when I get time, I go before work. I’m usually in bed by 10.30pm and awake by 6.30am.

I have had a few weeks where I have been eating more take away and I’m feeling lethargic and unfit. I need to cut back again and eat more fresh food (make sure your getting your 5 a day).