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NEW YEAR, NU YOU

AUTHOR: Lauren Parchi (BHSc Nutritional Medicine)

Welcome to 2022! Now that 2021 is behind us (including those lockdowns!), we can start to think about the opportunities a New Year brings. Whether you are looking to set goals to improve your health, fitness or personal development, it is easy to feel overwhelmed and tempting to create unrealistic goals.

If health is a focus for you in 2022, here are six quick and easy tips from a Nutritionist, that will help you get your health back on track in the New Year.

1. DRINK MORE WATER

Many of us do not drink the recommended amount of water each day! Aim to consume 2L of water per day and allow an additional 0.8L of water for every hour of moderate to high intensity exercise. Drinking adequate amounts of water helps to flush out toxins from the body and keeps our skin hydrated, so not only do we feel better, we look better!

Quick tip! If you struggle to drink water, try adding slices of cucumber, lemon or orange to a large bottle to create your own flavoured water.

2. DITCH THE DIETS

Fad diets and quick fixes are constantly promoted to us, but dieting is rarely sustainable and can create more confusion and uncertainty around food and nutrition. Striving for a wholefoods diet that includes adequate protein, carbohydrates, and fat will ensure you are getting the right balance of nutrients. Don’t forget – balance is key!

Unsure of how to create a balanced meal? Follow these steps:

1. FILL ½ OF YOUR PLATE WITH FIBRE
   Fibre keeps us feeling fuller for longer, as well as supporting healthy digestive function. Sources of fibre include non-starchy vegetables and leafy greens.
   
   
2. FILL ¼ OF YOUR PLATE WITH PROTEIN
   Protein provides the primary building blocks in the body and is essential for all bodily functions. Protein also helps to keep us feeling satisfied for longer. Sources of protein include eggs, fish, red meat, poultry, dairy, legumes, tofu and quinoa.
   
   
3. FILL ¼ OF YOUR PLATE WITH COMPLEX CARBOHYDRATES
   Carbohydrates supply the body with crucial fuel for energy. It is important to avoid simple carbohydrates, such as white bread, pasta, rice, cakes and biscuits, as they provide little to no nutritional value (but oh, do they taste so good!) Complex carbohydrates are high in dietary fibre and promote fullness and stabilised blood sugar levels. Sources of complex carbohydrates include whole grain and wholewheat products, legumes, brown rice, quinoa, oats and root vegetables.
   
   
4. ADD 1-2 TABLESPOONS OF HEALTHY FATS
   Did you know that the human brain is nearly 60% fat? Good fats are crucial to the brain’s integrity. Healthy fats also play an important role in the structure and function of every cell in the body and are essential for energy production. Sources of healthy fats include avocado, olive oil, coconut, quality dairy, nuts and seeds.

3. MOVE YOUR BODY

Regular exercise helps to increase the body’s metabolic rate, strengthens the muscles, increases energy, supports mental health, sleep quality and overall cognitive function. Aim to reach 7,000 – 10,000 steps per day or engage in 20-30 minutes of moderate to high intensity exercise 3-4 times a week.

Quick tip! Find a form of physical activity that you enjoy. You will be more motivated to exercise if it is something you like doing!

For me, I love a good walk/run! Including some form of movement/exercise in your daily routine works wonders and its great preparation for The May 50K – an event extremely close to our hearts here at Nuzest. You can use it as motivation to get your KMs in as well as raise funds and awareness for life-changing MS research – that’s a win, win!

You can guarantee that the Nuzest team and I will be taking it on this year, so if you want to join us and leave your limits behind to leave MS behind.

4. GET AT LEAST 8 HOURS OF SLEEP

We all know sleep is important, but the importance of sleep cannot be underestimated. Getting enough sleep allows your body to recover and repair, leaving us feeling refreshed and energised. Adequate sleep also relaxes the nervous system and therefore reduces stress in the body. If you struggle with sleep, try these three simple hacks.

1. Avoid screentime one hour before bed. The blue light emitted from electronic devices disrupts sleep and may increase risk of depression and anxiety.
   
   
2. Create a healthy sleeping environment. Remove distractions from your bedroom, make sure your curtains block out the light and ensure the room is well ventilated.
   
   
3. Avoid caffeine before bed. Caffeine is a stimulant so instead opt for herbal teas such as peppermint and camomile as these are calming for the body.

5. GET YOUR VITAMIN D

A major source of vitamin D is produced in our skin as a result of exposure to sunlight. Vitamin D plays a vital role in regulating the body’s immune system and also benefits your mood! (Yay!) A great way boost your vitamin D levels is by exercising outdoors. If you struggle to get enough vitamin D, speak to your healthcare practitioner, and ask about supplementing.

6. CONSIDER SUPPLEMENTING

If you are striving for optimal health, supplementation can be an easy way to ensure any nutritional gaps in the diet are covered. There are many supplements available on the market, so it is crucial that you do your research and find something that is suitable for you. My personal favourite is Good Green Vitality by Nuzest, which was specifically designed as an all-in-one supplement that fills nutritional gaps while promoting vitality.*

The New Year is a great opportunity to focus on yourself and get your health back on track. Try these six simple health tips to help you stay motivated in 2022!

*Disclaimer: The information contained in this document has been prepared independently by Nuzest. The opinions and conclusions expressed in this document are those of the authors. This document is not a guide to or an endorsement of any supplement or individual ingredient, for use as a prevention, treatment or cure for any illness or disease. If you have any medical issues, please consult with your healthcare practitioner.