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?

You say your diet is good, but what do you actually eat?

A typical day would be:
Greek yoghurt/muesli or porridge (no sugar or flavouring) and a black coffee with half a sugar
Mid morning a banana and an apple
Lunch usually some kind of fresh soup with whole grain rice mixed in
Afternoon snack - sometimes I skip one and sometimes I will have crisps and chocolate (not great I know!)
Dinners are usually either vegetarian or fish. Something like bean chilli, veg curry, salmon fillet with sweet potato mash and broccoli, Buddha bowls etc etc
But I usually have treats on the weekend - pizza or McDonald’s breakfast

I lost 40kg in weight in my 40s I feel fabulous.

I gave up caffeine in March and really up my fruit and veg intake and it’s made such a big difference. I eat approx 6.5 portions of fruit and veg Monday to Friday and 5-6 on the weekends. I have the occasional off weekend day when it’s only 4 portions.
I drink decaf green tea in the morning then herbal teas and sparkling water throughout the day. I feel a lot more balanced and have none of the caffeine cravings for used to have. Cutting caffeine has definitely helped my anxiety.

Vitamin D3
Iron
B12
Magnesium

OK so that's 4 but they are all supplements and taking supplements is the one thing - which has lead to me being more active and walking more and sleeping better

Listening to spiritual or self help books on audible,, I do this whilst I walk the dog, it’s made a huge difference.

Cutting out sugar (I do keto) and taking coq10 which 'keeps you young' and is great for the immune system

It's amazing how many people have mentioned keto.

With a baby and a toddler it will be difficult to find time to exercise but not impossible.

Do you have a double buggy? Strap them in and go for a long walk a few times a week. Go to the park and kick a ball around with your toddler while baby naps in pram or sling. Go for a swim early on a weekend morning. Or for a long walk with baby in pram and leave your dh with toddler if he can't walk far.

It doesn't have to be a lot. I potter around at the stables, or paddle around with ds in a kayak. I am still fat and still unfit but mentally I feel better, and I am a lot fitter than I was at the start of the year.

Gave up.meat.lost loads of weight
Exercise regularly
The usual

I cut out all alcohol 15years ago. I only drank once a week socially and never overdid it but it made me feel awful for days. So quit altogether and don't miss it at all.
I have done/do the following....
Cut out sugar and a lot of carbs(cake, biscuits, bread, potatoes, chocolate)altogether 3years ago...this was hard but I needed to do it.

Have maximum 1 cup of coffee in the morning usually skimmed latte
or cup of tea.
Drink a lot more water.
Vitamin D
Vitamin C...high dose...makes a massive difference to me personally
Holy Basil Capsules at night which have improved sleep so much no jumping awake at night
Magnesium supplement
L Tryptophan
Reduced TV time and no watching after 9pm.
I cannot do physical exercise due to disability but try and get out for 1hour of fresh air when it's fine/sunny.

I think it also important to put your health first and make some time for yourself which is something I never did when I was younger.
Even if it's just an hour or 2 a day doing something you enjoy and that relaxes you.

This is very interesting. The general consensus seems to be to exercise, drink water, sleep more, cut down (or completely out) caffeine and alcohol and take a Vit D supplement!

OP
I think once you make one change, other things follow.
For example I cut down caffeine around the same time I started to exercise. Once I'd started exercising, I found my sleep improved and I no longer wanted caffeine but enjoyed coffee so went decaf for everything. If you're exercising then you're aware of the need to drink more water. If you start paying attention to exercise a few times a week then the idea of feeling rubbish after a drink no longer appeals.

Running, if you can. Ticks all the boxes for me, fitness and mental health. If not running then another sport. I also gave up dairy 8 months ago - was just meant to be for six weeks but haven’t looked back. I cut it out for ethical reasons but immediately had more energy and felt better for it. Best of luck.

OP: What's the one single change you made that most benefitted your health?

Numerous replies: I stopped drinking alcohol AND I stopped drinking coffee AND I eat more vegetables AND I eat less overall AND I take more exercise AND I lost 4 stone in weight AND I have more sleep.

Wow, that one thing made a difference to your health? No shit

stopped drinking alcohol.
stopped eating after dinner.

both had a great effect on tiredness and general unwellness.

I cut contact with the “difficult” half of my family. As a direct result: anxiety completely gone; drinking now down to sensible levels; joined a sports club which has been excellent for my self esteem as well as health.

Lots of changes came from that one change that I expected to affect me negatively, not positively.

OP, you've had some great advice on here and I'm almost tempted to get up and go for a run! I can't add much to the exercise advice but have just read the whole thread and wanted to share this article with you about your mind considering dangerous or stupid things to do. You seem to be right, it is a protective mechanism and is common. I thought knowing this would help you worry less about it. Hope it helps! www.google.com/amp/s/amp.theguardian.com/lifeandstyle/2009/jul/18/oliver-burkeman-tempted-call-perverse

^Quick low down on my health:
I quit smoking nearly three years ago
I drink 3 cups of black coffee per day - with one sugar.
I get to bed roughly between half ten and 11 - my son sleeps with me (he is nearly two) he sleeps through most nights but wakes up at 6ish (but thankfully, DH usually gets him)
I drink red wine - usually two nights per week I may have up to half a bottle
I drink a lot of water
My diet is fairly healthy - not perfect but I do cook from scratch most nights and most days I eat plenty of veg
I don’t get enough exercise but I do move around a lot - walk a lot etc
I’m not overweight
I’m 35^

I think the main thing you could do for your health is to accept yourself as you are, be kind to yourself and stop thinking you are doing it all wrong and that you need to be a better person. You don't need to be perfect, nor cut out all the pleasures in life. If you are doing all of the above you are probably physically very healthy and need to work on the mental side which may be causing the lethargy and lack of motivation, and you could have health anxiety. I would get yourself checked out with the GP anyway to check iron levels and hormones.

Also my son - is nearly two. There you go - you have a toddler, of course you're knackered.

Exercise.
I started weightlifting 3 years ago and never looked back.
Physical side it helped me gain a healthy weight, made me stronger, slept better and eat more healthy.
The emotional side though it really did boost my self esteem, gave me more confidence, helped me to push past my limits and develop more awareness on how my body works.

Apparently giving up smoking is the biggest single thing you can do to improve your health and I did that 15 years ago. I was a heavy smoker and I think it's very possible I might not be here if I hadn't given up when I did.
After that I gained weight, so I had to lose 5 stones , I'm within normal BMI and do a fair amount of exercise.

I stopped being a slave to all my addictions. Job done.

Gave up smoking 20 years ago
Gave up alcohol 12 years ago
Ditched the car four years ago

The "one thing" is the alcohol as my liver was in a bad way. I'm admiring of those who can do moderation, but I recognise that I'm an addictive type so for me it's all or nothing.

Drinking more water
Eating better
And keeping my room/living environment clean. I hoover and dust weekly and it sets me up mentally for the week.
As I'm not a parent I am able to focus on my own well being with no need to prioritise

Got help when my anxiety stopped me leaving my front door.