If you think good health is merely the absence of illness, then you’re sadly mistaken. You may want to update your very definition of the term. Good health encapsulates the state in which a person experiences physical, mental, and social wellbeing. At a time, when the stress of everyday living is taking so much out of you, the term ‘wellbeing’ has got a whole new meaning and the need to take care of your body, mind and soul from time to time has perhaps become even more pertinent.
To recognise the meaning and importance of prioritising one’s wellbeing, the World Wellbeing Week (June 27th to July 1) is commemorated on the last week of June every year. Now in it’s fourth year, the World Wellbeing Week drives home the point that the importance of wellbeing is paramount and relevant in every walk of one’s life. Additionally, it helps you take out time for yourself, build healthier and stronger relationships, maintain proper work-life balance, and indulge in a self-care routine, among other things. Here, we share a few ways from exercising and having a healthy diet to improving one’s sleep quality that will surely help you maintain sound physical, emotional, and mental wellbeing. We also enlist a few natural supplements by Wellbeing Nutrition that can help you treasure your overall wellbeing and take better care of yourself.
Different Ways To Improve One’s Overall Wellbeing
Here are seven different ways to improve one’s overall wellbeing
Consume a Healthy Diet
The food we eat not only gives the body nourishment and energy, but also keeps the immune system healthy and functioning to its optimum level, keeping all kinds of infections at bay. The quality and quantity of the food we eat also determines our metabolism, weight, level of immunity, susceptibility to different kinds of infections and chronic diseases, and overall physical health. A research published in the Harvard Medical School also explains how food impacts the structure and function of the brain and eventually our mood. According to the research, approximately 95% of an important neurotransmitter called serotonin that governs our appetite, sleep and moods among other things, is created in our gut, which is lined with millions of neurons. This only goes to show how a sound digestive health has an impact on our mood and emotions. Having a wholesome, balanced and healthy diet is essential for good health and nutrition.
Research shows that foods rich in magnesium and zinc (to name a few) can positively impact mood and reduce anxiety respectively. Green leafy vegetables like kale, spinach, Swiss chard and legumes, seeds, nuts, and wholegrains are natural rich sources of magnesium, where as cashews, liver, beef, oysters, egg yolks, and sea food are great sources of zinc that may help reduce anxiety. Another essential nutrient is omega-3 fatty acids, which as studies show, has the potential to aid in battling depressive tendencies. B complex vitamin-rich foods like almonds and avocado must also feature in your diet as they are reportedly helpful in uplifting mood and tackling anxiety.
Consuming a variety of fresh fruits, vegetables, whole grains, probiotics (like sauerkraut, kefir, yogurt, kombucha) and consuming less industrially-produced trans-fats, salt, sugars and saturated fats all get included in a healthy diet. Apart from eating healthy, also include a synbiotic supplement (probiotic + prebiotic) as this combination will help create an environment for good microbes to thrive and grow in the gut, making the gut flora more diverse and sound for the body to function properly. This will then contribute to improving one’s overall wellbeing. Tryout synbiotic supplements from Wellbeing Nutrition like Probiotic+ Prebiotic effervescent tablets, Healthy Gut Melts, and Gut Health Slow capsules. Including these "feel good" foods and supplements are likely to initiate the release of neurotransmitters like dopamine and serotonin, which is a safe and effective step in managing anxiety and depression.
Stay Active
Following a regular exercise regime not only helps in improving one’s physical health, shedding extra kilos, improving muscle mass, slowing down the ageing process, strengthening the immunity and the body’s vulnerability to infections and diseases, but also helps in relieving stress, reducing anxiety, combatting depression, feeling more energetic, and happy, among other things. In short, exercising regularly benefits both the body and mind and boosts one’s overall wellbeing. As per the Australian Government Department of Health, adults should take up atleast one form of moderate to intensive physical activity and perform it for minimum 30 minutes on most or all days of the week. One can start off with a brisk walk and then gradually take up a more intense sport or exercise routine like HIIT, zumba, aerobics, and the like.
To help the body endure, perform, or recover, we need a protein supplement. Many people consume muscle gainer protein pre or post workout to help in muscle growth and recovery. An adequate amount of protein per individual also assists in maintaining a positive nitrogen balance in the body, which is important for muscle tissues. It consists of structural combinations called amino acids that bind together in different ways to make bones, muscles, skin, tendons, hair and other tissues. They help with enzyme production and nutrient transportation as well. One can opt for Wellbeing Nutrition’s Superfood Plant Protein - Dark Chocolate Hazelnut and French Vanilla flavours. They can also opt for Wellbeing Nutrition’s Korean Marine Collagen Peptides that supports growth and repair of cartilage tissue, along with providing relief from joint pain and inflammation. Anyone exercising also needs electrolytes that are present in adequate concentrations to maintain muscle contraction, fluid balance, and neural activity. That’s when they can take Instant Energy Melts by Wellbeing Nutrition.
Regular Supplementation
While it’s possible to get all of the nutrients you need by eating a variety of healthy foods, it seldom happens due to our hectic schedules or on-the-go lifestyle that renders cooking up a meal from scratch difficult. Out of convenience, people order in food or consume whatever is easily available to satiate their hunger. Sometimes people also get onto fad diets to lose weight. In the process, they restrict themselves from eating all types of foods, sometimes also risking deficiencies. In all of this, one’s nutritional requirements get neglected, potentially leading to nutrient insufficiency in the body, which if ignored can lead to weak immunity and the onset of various unwanted infections and ailments. That is when regular consumption of dietary supplements tends to be very useful. In addition to a healthy diet, there is evidence that some supplements can benefit your overall well-being without risk, especially when it comes to some key nutrients like vitamin B12, iron, vitamin D3, omega 3 fatty acids, multivitamins, and the like.
At Wellbeing Nutrition, we work to help our patrons make their health a priority every single day. We combine natural ingredients sourced from all across the globe with future-ready science and technology to develop products that help our patrons, across all age groups, make nutrition and health a priority. We have 100 % USDA organic dietary supplements that cater to your every need be it immunity boosters (Daily Greens, Vitamin C+ Zinc, Grandma’s Kadha, Multivitamin Melts, Vitamin D3 Melts, Vitamin B12 Melts, Multi For Him, Multi For Her, Multi For Him 50+, Multi For Her 50+), weight loss and metabolism booster supplements (Apple Cider Vinegar with Garcinia Cambogia and Pomegranate, Burn Slow, Apple Cider Vinegar, Apple Cider Vinegar with Amla and Turmeric), anti-ageing supplements ( Glow Japanese Marine Collagen, Beauty Japanese Marine Collagen, Skin Fuel, Healthy Hair Melts, Hair, Skin, and Nails Slow), Kids Supplements (Disney Marvel Melts and Disney Frozen Melts), Omega 3 fatty acids (Virgin Omega 3 Slow), Fertility and Conception (Fertility for Him, Fertility for Her, Prenatal Slow, Post Natal Slow), Gut Health supplements (Probiotics + Prebiotics, Healthy Gut Melts, and Gut Health Slow) among other supplements.
Sound Sleep
A very important determinant of one’s well-rounded health and wellbeing is the quality and duration of sleep one has. Sleep deprivation can lead to recurrent mental lapses, difficult in concentration, low productivity, listlessness, and a constant feeling of exhaustion. Lack of sleep is also likely to increase your level of stress and anxiety that further contributes to physical health issues. A Harvard Medical School report states that sleep is both the cause and effect of psychological disorders. One’s inability to get sufficient sleep tends to have a negative impact on the stress hormones and the neurotransmitters, which further disrupts thinking and one’s emotional wellbeing. That is why it is so vital for one to improve his/her sleep-wake cycle.You could try simple things like banishing phones, TVs, and laptops from your bedroom and making it a screen-free zone. You can also try supplements like Restful Sleep Melts that contain 100% plant-based melatonin, valerian root and l-theanine.
Mindful Meditation
Stress is the leading cause of a number of physical and mental ailments and the best way to combat stress is through mindful meditation. The practice of mindful meditation involves a person sitting comfortably and focussing on his/her breathing, while bringing their attention to the present moment without regretting the past or worrying about the future. According to research, mindful meditation aids in easing anxiety and stress effectively. As per a Clinical Psychological Review study, mindful meditation has a positive impact on a person’s psychology, thereby reducing a person’s emotional reactivity and enhancing their overall behaviour, which influences every walk of their life. Meditation helps to release any stress of tension that the body is holding on to and enables the person to calm down and handle things with optimism and vigour.
Taking Frequent Breaks and Time Outs
While burnout may not be a medical condition but it is a worrisome type of work-related stress- a state of emotional and physical exhaustion that induces a relentless feeling of reduced accomplishment or a loss of personal identity. This is a leading cause of depression that does affect a person’s overall wellbeing, according to many psychologists and mental health professionals. The best way to combat this feeling is to avoid being overworked and strike a work-life balance. Taking regular breaks to rejuvenate the mind will help one get more creative and productive in their work. You can also pursue a hobby to offset the stress of a really hectic day or week. That alone can make you regain the loss of identity and make you feel at ease. That is why, it helps to take a leave of absence from work once in a while or a vacation whenever one can, in order to change the pace of life and fuel oneself to feel and perform better in their work.
Seeking Social Connections or Counselling
This is perhaps the most important way to overcome personal challenges and mental health issues that stall one’s progress and happiness- all of which are essential for one’s overall wellbeing. Sometimes we may get so caught up in some distorted thoughts and beliefs that are so ingrained in us that it may make the act of self-love and self-care challenging. For instance, it could be something as chronic as the feeling of unworthiness of love caused due to some trauma or unpleasant experience that we may have suffered in the past. In such cases, seeking help in the form of social connections, heart to heart friendships or counselling can help. Effective communication goes a long way in removing these barriers and improving one’s overall wellbeing.
References:
Nutritional psychiatry: Your brain on food, Harvard Health Blog, Harvard Health Publishing, Harvard Medical School, (https://www.health.harvard.edu/blog/nutritional-psychiatry-your-brain-on-food-201511168626)
Nutritional strategies to ease anxiety, Harvard Health Publishing, Harvard Medical School (https://www.health.harvard.edu/blog/nutritional-strategies-to-ease-anxiety-201604139441)
Sleep deprivation can affect your mental health, Sleep and mental health, Harvard Health Publishing, (https://www.health.harvard.edu/newsletter_article/sleep-and-mental-health)
Keng SL, Smoski MJ, Robins CJ. Effects of mindfulness on psychological health: a review of empirical studies. Clin Psychol Rev. 2011 Aug;31(6):1041-56. doi: 10.1016/j.cpr.2011.04.006. Epub 2011 May 13. PMID: 21802619; PMCID: PMC3679190.. (https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3679190/)
Kamangar F, Emadi A. Vitamin and mineral supplements: do we really need them? Int J Prev Med. 2012 Mar;3(3):221-6. PMID: 22448315; PMCID: PMC3309636. (https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3309636/)
Maslach C, Leiter MP. Understanding the burnout experience: recent research and its implications for psychiatry. World Psychiatry. 2016 Jun;15(2):103-11. doi: 10.1002/wps.20311. PMID: 27265691; PMCID: PMC4911781. (https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4911781/)
Harvey AG, Gumport NB. Evidence-based psychological treatments for mental disorders: modifiable barriers to access and possible solutions. Behav Res Ther. 2015 May;68:1-12. doi: 10.1016/j.brat.2015.02.004. Epub 2015 Feb 26. PMID: 25768982; PMCID: PMC4395546. (https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4395546/)
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