If you’re feeling sluggish or depleted following a long winter, the good news is that there are some simple adjustments you can make to improve your physical health.
The first one may be obvious but can be something we all struggle with. “Getting enough good quality sleep is one of the best things you can do for your health and wellbeing,” says Caoimhe McAuley, chief pharmacist with Boots. “Sleep helps the body to rest and recover and lack of good quality sleep can affect your general wellbeing, your mental health and even your ability to maintain a healthy weight.”
McAuley emphasises the symbiotic relationship between good mental health and both the quality and quantity of your sleep. “Day-to-day worries, anxiety and depression, and some physical conditions can affect the quality of your sleep. I recommend seeking help if you are experiencing health problems that are keeping you awake as there are lots of things that can be done to help.”
“Sleep hygiene” is key. What you eat and drink, as well as your sleep environment, are important things to consider. “Some simple things such as switching off from your phone and other devices an hour before bedtime will switch your brain off, giving you time to relax your mind. Once you’re unplugged, things like meditation, deep breathing exercises and gentle stretches will calm the mind and body. Keeping a journal and writing all your thoughts can help empty the mind of any plans or worries which can make falling asleep challenging,” McAuley says. The pharmacist also recommends avoiding caffeine, smoking and alcohol near bedtime as these can all interfere with falling and staying asleep.
We all experience tiredness from time to time but extreme tiredness may be an indication that all is not well. “If you have fatigue, which is a feeling of constant tiredness, no energy and with a greater need to sleep, this may need some investigation,” McAuley says. “Speak to your GP who may be able to advise on tests that could be of benefit. There are a number of conditions – anaemia, sleep apnoea and having an underactive thyroid are just a few examples – that can cause fatigue. Your GP can advise if you would benefit from testing for any of these conditions.”
Another pillar of wellness is our diet. We all know we should eat a healthy, balanced diet but hectic lifestyles can leave us reaching for the biscuit tin or dialling the takeaway more often than we would like. “Reaching and indeed maintaining a healthy weight can be challenging, but achieving even a modest amount of weight loss can positively impact your health,” explains McAuley, who has some simple tips for those wishing to lose weight sensibly.
“It’s best to start by looking at your life, thinking about changes that you could make to benefit your health and making them gradually so that they are easier to integrate into your day-to-day life and are sustainable.”
And while we know we should “eat the rainbow” to ensure our meals pack a nutritional punch, this isn’t always feasible or practical. “The best way to ensure you are meeting your dietary requirements is to eat a healthy balanced diet,” admits McAuley. “However, for some people this is not possible, while for others they may be at high risk of deficiency or they may have had a blood test that indicates they have low levels of an important vitamin.” In these types of cases someone may choose, or indeed be recommended, to take a vitamin and/or mineral supplement, she notes, “For example, if someone is diagnosed with osteoporosis they may require extra vitamin D and calcium, beyond what they get from their diet.”
Currently in Ireland the Department of Health recommends certain supplements for certain groups. For example, those aged 65 and older should take a supplement containing 15 micrograms of vitamin D every day to ensure they get the essential amount of vitamin D, and women considering getting pregnant should take a folic acid supplement daily containing 400mcg of folic acid. “If you are unsure whether a particular supplement may be of benefit to you, speak to your pharmacist who will be able to help,” advises McAuley.
While you are on the health kick, it might be advisable to ditch some of the bad habits you’ve been promising to for years. “Quitting smoking is one of the best things you can do for your health,” says McAuley. “Your pharmacist can help and support you on what can be a difficult journey. Nicotine replacement therapy is the name given to nicotine products that can be taken to help reduce cravings associated with stopping smoking. Your pharmacist can advise on the different types available, help you to decide which, if any, may be of benefit to you and help you with selecting the correct dosage to meet your needs.”
Lastly, with the brighter evenings and fine weather, it’s good timing to finally begin that exercise plan. “Starting an exercise regime can be a daunting prospect especially if you’re new to it and you’ve never done it before. Remember that any physical activity is better than none,” McAuley says. Her advice is to start slowly and aim to increase to at least 30 minutes of moderate intensity activity five days per week. “You don’t need to be sporty or join a gym – even trying to be more active at home and work such as taking the stairs instead of the lift, or playing active games with your children, can help. Check with your GP if you have any concerns about starting physical activity due to a medical condition, or if you have symptoms such as chest pain, dizziness or joint pain.”