1. Optimise your diet – Prioritise protein, healthy fats and fibre (mainly from veggies) to support your long term health and body composition. Eat a wide range of whole foods for optimum nutrition and essential nutrients
2. Hydration – even a small amount of dehydration could increase symptoms of fatigue and brain fog. Individual needs vary but often fall within 2-3 litres a day – you may need more if you are very active
3. Movement and exercise – to protect your future health (metabolism and bone health) as well as to support your mental health. Exercise boosts mood and often productivity! Doing something you enjoy or with other people can help to make exercise a habit
4. Sleep – commit to a non-negotiable wind down routine in the evenings (at least 5 x a week), allow 2-3 hours between eating and sleep, dim the lights, limit screen time, avoid alcohol… and get some morning light
5. Build stress resilience – rest & relaxation, massage, breath work, meditation, journaling, gratitude, exercise, singing, humming, walking in nature, cold water immersion (not for everyone…), music, paintings, short breaks throughout the day and holidays from work can be beneficial too
6. Test for imbalances and nutrition deficiencies. This is what personalises the approach and can really make a difference to getting the results you are looking for. Targeted supplements may also be appropriate
It doesn’t have to be complicated but if you don’t know where to start or have tried and are still struggling get in touch 😀
