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Quick Tips

Tips to keep you as physically and mentally healthy as possible through good nutrition.

Tip One

Lots of us in January may be trying to make health changes to our diets. It could be cutting down on certain food groups such as sugars and dairy, eating less in volume or maybe swapping meat for alternatives such as soy, beans and lentils.


It is also very important not to skip meals and eat regularly. Eating healthily does not necessary eating less, it means, making healthy choices. So regular and right is the order of the day when it comes to quick tip one.

Tip Two

The wonders of water 💦 Drinking Water Helps Maintain the Balance of Body Fluids. Your body is composed of about 60% water.


The functions of these bodily fluids include digestion, absorption, circulation, creation of saliva, transportation of nutrients, and maintenance of body temperature. These are all crucial to help keep our systems functioning healthily.

Top 5 Benefits of Drinking Water

* Increases Energy & Relieves Fatigue. Since your brain is mostly water, drinking it helps you think, focus and concentrate better and be more alert. ...

* Promotes Weight Loss. ...

* Flushes Out Toxins. ...

* Improves Skin Complexion. ...

* Maintains Regularity.


Tip Three

Fabulous fruit and vital veg 🍓 🍏 🍌 🥦 🥕

Physical health benefits: Fruit and vegetables are a good source of vitamins and minerals, including folate, vitamin C and potassium.


They're an excellent source of dietary fibre, which can help to maintain a healthy gut and prevent constipation and other digestion problems. A diet high in fibre can also reduce your risk of bowel cancer. Eating lots of fruit and vegetables can help you maintain a healthy weight as they are naturally low in calories and fat (as long as they aren’t roasted or fried in lots of butter or oil), and evidence does suggest that having your 5 A DAY could reduce your risk of heart disease, stroke, some types of cancer and obesity.


Mental health benefits: Eating vegetables can improve your mental health and even make you happier. Vegetable intake is associated with greater happiness, well-being, and life satisfaction. Vegetables can also help keep the brain in shape for longer.


Tip Four

The human gut is more complex than previously thought and has a huge impact on whole-body health.


A healthy gut contributes to a strong immune system, heart health, brain health, improved mood, healthy sleep, and effective digestion, and it may help prevent some cancers and autoimmune diseases.


All food is ultimately broken down in the gut to a simple form that can enter the bloodstream and be delivered as nutrients throughout our bodies. This is only possible with a healthy digestive system.


A healthy gut contains healthy bacteria and immune cells that ward off infectious agents like bacteria, viruses and fungi. A healthy gut also communicates with the brain through nerves and hormones, which helps maintain general health and well-being.

Tip Five

Protein Properties 🍳 🍗 🥚 🥩


Every cell in the human body contains protein. The basic structure of protein is a chain of amino acids. You need protein in your diet to help your body repair cells and make new ones.


Protein is also important for growth and development in children, teens, and pregnant women. Your body needs protein to stay healthy and work the way it should. More than 10,000 types are found in everything from your organs to your muscles and tissues to your bones, skin, and hair.


Protein is also a critical part of the processes that fuel your energy and carry oxygen throughout your body in your blood. It also helps make antibodies that fight off infections and illnesses and helps keep cells healthy and create new ones.

High-quality sources of protein include:

* Fish

* Poultry

* Lean beef or pork (limited)

* Tofu

* Eggs

* Dairy products *


But you can get all the protein you need from plant-based sources. These include:

* Nuts

* Seeds

* Legumes, like beans, peas, lentils

* Grains, like wheat, rice, or corn

Tip 6

Exercise for Energy 🚴♀️🤾🧘♀️🏊♀️🤸♂️🏋️♀️


Physical activity and exercise can have immediate and long-term health benefits. Most importantly, regular activity can improve your quality of life. Exercise is the miracle cure we've always had. Whatever your age, there's strong scientific evidence that being physically active can help you lead a healthier and happier life.


It's medically proven that people who do regular physical activity have: * up to a 35% lower risk of coronary heart disease and stroke * up to a 50% lower risk of type 2 diabetes * up to a 50% lower risk of colon cancer * up to a 20% lower risk of breast cancer * a 30% lower risk of early death * up to an 83% lower risk of osteoarthritis * up to a 68% lower risk of hip fracture * a 30% lower risk of falls (among older adults) * up to a 30% lower risk of depression * up to a 30% lower risk of dementia Research shows that physical activity can also boost self-esteem, mood, sleep quality and energy, as well as reducing your risk of stress, depression, dementia and Alzheimer's disease.


To stay healthy, adults should try to be active every day and aim to achieve at least 150 minutes of physical activity over a week. 

Tip Seven

The significance of sleep 💤 🛌 😴


Getting enough sleep is essential for helping a person maintain optimal health and well-being. When it comes to their health, sleep is as vital as regular exercise and eating a balanced diet.


Sleep is a vital, often neglected, component of every person's overall health and well-being. It is important because it enables the body to repair and be fit and ready for another day.


Catching the right amount of ZZZs is vital for your body to rebuild tissues, replenish cells, and reclaim lost energy, plus it helps you catalogue memories from the day and retain the knowledge you captured each day. Getting adequate rest may also help prevent excess weight gain, heart disease, and increased illness duration.


It is as important to our bodies as eating, drinking and breathing, and is vital for maintaining good mental and physical health. Sleep and health are strongly related - poor sleep can increase the risk of having poor health, and poor health can make it harder to sleep. Sleep disturbances can be one of the first signs of distress. Common mental health problems like anxiety and depression can often underpin sleep problems.

Tip Eight

The role of rest and relaxation 🧘♀️ 🛁 💤


Relaxation isn't only about peace of mind or enjoying a hobby. Relaxation is a process that decreases the effects of stress on your mind and body.


Relaxation techniques can help you cope with everyday stress and with stress related to various health problems, such as heart disease and pain. Practicing ‘relaxation’ is paramount to managing stress.


When we relax, the flow of blood increases around our body giving us more energy. It helps us to have a calmer and clearer mind which aids positive thinking, concentration, memory and decision making. Relaxation slows our heart rate, reduces our blood pressure and relieves tension. It also aids digestion as we absorb essential nutrients more efficiently when relaxed, which helps to fight off disease and infection.


Here’s a few relaxation techniques that are quick and easy to do: * Focus on your breathing * Meditation – you can always use an app to help! We love * Progressive muscle relaxation (tighten and relax your muscles throughout your body), * Visualisation – imagine a relaxing place and focus on the details. * Take a gentle walk being mindful of your surroundings, keep your focus on the plants, the trees, the sunshine.........

Tip Nine

Smoking cessation 🩺 🚬 🫁


Most smokers are already aware of the harm the habit causes to their body. However, there are plenty of reasons why people continue to smoke. This can include anything from an inability to kick the addiction, to the pressures of everyday life making it seem too difficult. For those who want to quit, there is a vast amount of help available.


The benefits of stopping smoking start within just 20 minutes of your last cigarette. From there, your body will slowly recover until eventually your long term health seriously improves. * Quitting smoking is the best thing you will ever do for your health. * Withdrawal can be challenging, but it can help if you look at the symptoms as signs that your body is recovering. * Common symptoms include: cravings, restlessness, trouble concentrating or sleeping, irritability, anxiety, increases in appetite and weight gain. * Many people find withdrawal symptoms disappear completely after two to four weeks. * Quitline is available to help you quit, 8am – 8pm, Monday to Friday. * Changing your routine can help avoid those triggers that tell your brain it’s time for a smoke. * Nicotine replacement therapy products or medication can help you quit smoking.

Tip Ten

Alcohol awareness 🍺 🥂


Alcohol affects your body in many ways. Some effects are immediate and last only a while; others accumulate over time and may significantly affect your physical and mental health and quality of life. The World Health Organization (WHO) says alcohol contributes to more than 200 different types of diseases and injury.


Some of the most common alcohol-related harms include: * road and other accidents * domestic and public violence * crime * family breakdown * social dysfunction * cardiovascular disease * cancers * diabetes * nutrition-related conditions, such as folate deficiency and malnutrition * overweight and obesity * risks to unborn babies * liver diseases * mental health conditions, such as anxiety and depression, and interference with antidepressant medication * alcohol tolerance and alcohol dependence or addiction * long-term cognitive impairment * self-harm (suicide).


The WHO reports that in 2016, 5.3 per cent of all deaths globally were caused by alcohol consumption. Worldwide, more men die as a result of alcohol consumption than women. In the long term, alcohol consumption can affect all aspects of a person’s life: their physical and mental health, work, finances and relationships.

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