The Small Changes You Can Make For A Healthier Lifestyle

If you follow me on Instagram, you'll have seen me post recently about how I've been looking to improve my lifestyle, eat more healthily, and generally improve my overall health. You'll have also learned that the most significant battle for me is getting my head into the right space to actually start doing things proactively, and you may be the same!

I have ADHD, and that can mean that you can't get into the headspace to start improving your health, but I'm now on ADHD medication, and that's helped me to realise that getting your health into order doesn't have to be overwhelming.

I realised that if you start with small, manageable changes that fit into your daily routine, it's much easier to get your mind on board with your plans. Once you make just a few little changes and start to see success, it gives you that boost to move it up a notch and introduce something else as well to help.

I've discovered, and I knew it would be the case, that once you start eating more healthily and exercising more, the other aspects of your life, which for many people, me included, are things like dealing with your finances better and being more proactive in making better decisions about how and where you spend your money.

I've found that eating better and going out on a daily walk clears the mind, ups your mood, and makes the other things in your life easier to understand. So, a change in one part of your lifestyle can impact your life in different ways as well!

These are the ways that I've discovered that really help me stay on track. Not every day is as successful as the last, but that's just human nature. These little tips, in part or as a collective, can really help point you in the right direction—they have for me! 

Revamp Your Eating Habits: Healthy lifestyle tips

• Add more fruits and vegetables: Aim for at least five portions a day. Try adding berries to your breakfast or reducing calorie-rich snacks like crisps and swapping them for carrot sticks or a piece of fruit. Fruit will likely fill you up better than a bag of crisps, although I do appreciate that crisps may be your first choice! You can still have them; it's just a case of moderating the amount you have! 
  

• Choose whole grains: Replace white bread, pasta, and rice with whole-grain alternatives. They’re higher in fiber and keep you feeling fuller longer. I'm terrible with starchy foods like bread, I love it, but my body isn't a fan, so I moved over to wraps and that's helped, as has ditching the bread and not always having wraps, I like to alternate having a nice salad instead, and salads don't have to be boring, there a so many interesting recipes you can find that give a bit of oommph to your salad!
  

• Balance your meals: Include lean proteins, healthy fats, and complex carbs on your plate. Yes, I'd like the pork and crackling, but it's not the best choice; lean pork in a stir fry is good, and chicken breasts are very versatile. They are great protein, lower in fats and calories, and very versatile!
  

• Reduce sugar and salt: Swap sugary drinks for water or herbal tea. Use herbs and spices instead of salt for flavour (my go-to spice is Cajun spice, I love it and it transforms a boring meal into something way better: I even put it in a salad!). I've ditched the milk in coffee, and the fizzy drinks have also gone. I used to have a Diet Coke addiction, but I have ditched those sorts of drinks as they aren't good for you, even if they are low-calorie. Now, I like to drink squash, and fizzy water is my favourite tipple, sometimes with a bit of squash as well for flavour! 
  

• Plan ahead: Meal prepping can save time and help you avoid unhealthy choices. Cook in batches and freeze portions for busy days. I like to batch cook on Sundays for the week. It means we have meals planned for the week, and it makes it less likely that we'll come home from work/school and not know what to cook and then end up spending money we don't have on a takeaway we probably don't really enjoy that much, and it's full of calories! I use the Gousto food box service, and that is great. You can choose what you want to eat the following week, and it's all delivered to your house. I then make those meals in advance, and we're ready to go. It keeps us eating different types of meals as well. It's boring having the same type of meals, week in, week out! 

  
  

Boost Your Nutrition with Supplements

Sometimes, it’s hard to get all the nutrients you need from food alone. Supplements can help fill the gaps. I take a selection of vitamins and supplements. I have low vitamin D levels, so I like to top that up and take other supplements at the same time. It all helps keep your body in good condition. 

• Vitamin D: Especially useful during winter months when sunlight is limited. It supports bone health and immunity.

• Vitamin C and Zinc: Great for boosting your immune system. Effervescent tablets are a quick addition to your routine; I throw them into a drink every morning.

• Omega-3 fatty acids: Found in fish oil capsules, these support heart and brain health.

• Multivitamins: A convenient way to cover multiple nutrients. Look for options tailored to your age or lifestyle at stores like Holland & Barrett.
  

Stay Active

Regular physical activity is essential for overall health and healthy living. I lost ten stone a decade ago, and I lost that through a varied, healthy diet and especially through exercise. Before, I was a couch potato, but taking up going to the gym and going for a lunchtime walk really helped! 

• Aim for 150 minutes of moderate exercise weekly, such as brisk walking or cycling. I do a 3.5-mile walk three days of the week, and it's good exercise and keeps me from being trapped at my desk during my lunch break. It's good for my body and state of mind! 

• Incorporate strength training exercises to maintain muscle health. If applicable, as you lose weight, you can also lose muscle, so keeping those muscles working is vital, otherwise you can end up with the dreaded flappy skin! 

• Take small steps, like using stairs instead of elevators or walking to the local shops rather than taking the car. It's amazing how many extra steps you can take in a day! 
  

Prioritise Rest and Mental Wellbeing

• Get 7–9 hours of sleep each night. Quality rest helps your body recover and improves focus. I used to stay up late and watch TV to relax, but actually going to bed at a reasonable time is far better for you, and more relaxing in the long run! 

• Practice mindfulness or meditation to reduce stress and enhance mental clarity. Even just doing some breathing exercises can make a difference! I always thought it was mumbo jumbo, but it isn't! 
  

Make Healthy Snacking Easy

Keep nutritious snacks within reach, steer clear of the unhealthier versions! 

• Stock up on nuts, seeds, or fresh fruit for quick energy. Steer clear of chocolate bars and calorie-dense foods that might kill a sugar craving but offer little nutrition and certainly don't fill you up! 

• Explore healthier snack options like protein bars or superfood mixes from Holland & Barrett and the supermarkets. Often, apps like GreenJinn have cashback on healthier snacks, so it's worth keeping your eye out for those as they let you try things you might not have tried before, or may not have realised even existed, at a discount! 
  

Ask Yourself These Questions

• Are you eating enough nutritious foods instead of ultra-processed foods? I do eat some ready meals because they have the calories printed on the box, and that way, I can be sure of how many calories I'm eating when that's important to me. However, I tend to pick the healthier versions and the ones with added proteins, as that protein helps keep me filled up and also helps my ADHD drugs work correctly. I still make sure I eat a balanced diet though.
  

• Do you drink enough water throughout the day? I was a nightmare for not drinking enough, and it's nuts because your body needs to be hydrated to work properly. I know my blood pressure would rise if I didn't drink enough, as I have high blood pressure normally, so I need to keep that controlled. Nowadays, I have one of those massive 'Stanley' type cups (a cheaper version, as I'm too tight to buy a proper Stanley Cup!), and that's a great way to make sure I drink enough. I try to drink at least two of those per day, ideally three!

How often do you check in with how your body feels—hungry, tired, or stressed? I didn't check very often, I just plodded along, and my body wasn't happy! I've adopted small changes that add up over time, and I feel better for it! Two stone has gone so far, and I'm working every day to increase that weight loss. If I can adopt those healthier choices, then I guarantee you can, too; it's just a case of adapting to healthy eating, getting enough sleep, trying to get to a healthy weight, doing some regular exercise, which is also good for your mental health, and making sure you're getting enough essential nutrients as well.

Trying to make as many of those healthier choices and adopting good habits will help you achieve your health goals, increase your energy levels, and improve your emotional health.

So it's worth stepping back, thinking about whether you're happy as you are, and taking that first step towards healthy habits if you're not; your future self will thank you!