5 Steps to a Healthier You Inside and Out

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will also make you feel better. Simple changes such as creating a sleep schedule, or eating light meals in the evening can help to minimise sleep problems. Here are 5 steps to help you become a healthier you: Move it & don?t be inactive There is no way around it, exercise is one of the best methods to become healthier and increase life expectancy. If you have a heart disease, diabetes or respiratory condition then smoking is only going to make it worse therefore you need to stop the unhealthy behaviour. However, foods can be fortified with vitamin D such as cereals, orange juice, soy milk or dairy products. isn?t just to form muscles, every cell from bone to skin to hair contains protein. Your daily dose of vitamin D can also be taken in the form of supplements! fuel the body and are the main source of energy for the brain. However, there are other essential nutrients which should be included in your diet.?. Exercise manages your weight, and diabetes, boosts wellbeing, reduces the risk of cancer, improves brain health, and aids with sleep. offer health assessments as part of their wellbeing services to employers to help engage their workforce in their personal health and wellbeing. For more home situps information about wellbeing services please contact on . Eating lots of fruits and vegetables is one of the most important changes you can make. When deciding to become more active, you need to decide what workout will be best suited to you. If you are aware you have a chronic health problem, then you need to assess what lifestyle changes can help manage it and cut out any risk behaviours. Nourishing your body Your diet should be one of your top priorities when trying to improve your health. Therefore, be sure to opt for healthier carbs such as whole grains, beans and fibre rich vegetables. Along with producing collagen which is used to make skin, cartilage, blood vessels and ligaments. Examine your health & identify issues Visiting you doctor or dentist is the first step in examining your health and identifying if you have any problems that need actioning. The foods you consume, the quantity of sleep you have and the amount of physical activity you do, has an impact on your health. Therefore, if you aren?t getting enough sleep it?s time to assess your mood and energy to see how it?s affecting you. helps to boost the immune system and aid with healing the body. Food containing vitamin C includes oranges, strawberries, pineapple, mango, kiwi, papaya, peppers, broccoli, kale, cauliflower, grapefruit and watermelon. Protein can be found in low-fat meat, dairy, beans, eggs, soy, nuts or grains. It is used for the growth, health and maintenance of the body. You should ditch as it raises insulin levels and slows down the fat burning process. Sleep is just as important as the food we eat and the liquids we drink. However, making those lifestyle changes can be difficult and daunting. Assess your mood & energy Are you getting enough ? How are you feeling overall? Sleep is a pillar to having good health! It can affect everything from your health to your mood and most people need eight hours of sleep each night! Sleep helps reduce stress, decrease inflammation, allow cells to re-charge and repair any damage. Energy drinks, sugary drinks and sugary cereals should all be avoided at all cost! Sugar raises blood sugar levels resulting in insulin production, changing your metabolic rate and causing a not long after consuming it. If your sleep is affecting your health, put a plan into place to try to improve the quality of your sleep. This can help you to achieve the recommended amount of physical activity of 150 minutes of activity a week. is used in all cells, organs and tissues to regulate body temperatures and maintain other bodily functions. It can start with small changes like walking to the shops, taking the stairs, or going out for a walk at lunch. Whilst also causing a variety of health problems including raising blood pressure, causing acid reflux, dehydration and much more. It provides a short-term energy boost that doesn?t last and leaves you feeling lethargic, grumpy and craving sugar. If you set yourself a fitness plan of what you want to achieve and by when. is essential for strong bones. Loose the unhealthy food habits Being healthy doesn?t necessarily mean trying every fad diet under the sun! It just means cutting down on bad habits and .We all want to be that little bit healthier. Poor sleep has been linked to depression, it also affects your emotions and social interactions. can reduce your cholesterol levels, decrease the risk of heart disease, boost your memory and help sleep. It can only be found naturally in a small selection of foods such as oily fish, red meat, liver and egg yolks. Incorporating into your life doesn?t have to happen overnight. Omega-3 healthy fats can be found in oily fish, pecans, hazelnuts and walnuts. Addressing the issue is vital to your wellbeing, so make a plan with your doctor to identify how you can live your healthiest life to not aggravate the condition. We cannot exist without water and water needs to be constantly added to your body in order to remain hydrated

Back care & posture workshops Workshops are a fantastic way to learn more about important topics, which can affect your health and wellbeing. Providing lumbar support pillows for employees can help them to sit in the correct position, manage back pain and ease symptoms of lower back pain. It can strengthen the muscles that support the spine, remove pressure from spinal discs, alleviate stiffness and improve mobility, release endorphins that naturally relieve pain and minimise the frequency of back or neck pain episodes. offer a ?Back care & posture? programme, which runs for 60 minutes and four workshops can be delivered in any one day. You also need to adjust your chair height accordingly to your keyboard and screen. Getting and using the correct posture is the foundation for overall health and wellbeing.9 million working days were lost in 2016/2017 due to work related Or that 507,000 workers suffer from the disorder? Sitting for prolonged periods of time can cause and aggravate back pain. If staff got up every hour or so to fetch a glass of water, they will be moving about and also drinking more than the recommended amount of water. Set monitors right Having your computer screen in the right position is essential to avoid straining your neck. Your screen should be placed directly in front of you and the top of the screen should be at eye level. Employers can help their workforce to keep their posture correct and avoid related absences with these simple tips. Provide lumbar support pillows Most employees will spend their day sat at their desk and some may need a little extra support. Here is how you can help employees to improve their posture at work: Encourage the correct sitting posture The correct way to way to sit in a chair is with your feet placed flat on the ground and your legs uncrossed. Training with feedback device can boost confidence, decrease back pain and strengthen your core muscles. This because it puts pressure on your back muscles and spinal discs. The workshop will cover basic knowledge of how the back works, understanding back pain and its common triggers, lifestyle factors to consider preventing back problems and poor posture, practical work consideration and general back care at home. You should also draw back your shoulder blades to bring your chest up and out. The memberships are set up and paid for in club or online directly by the employee. If the screen level isn?t correct you may need a monitor stand as bending your neck can strain it. If you struggle to sit with your feet flat on the ground, you can use a footrest to prop your feet up. The best way to deal with back pain is to stay active and exercise on a regular basis! If you are looking for discounted gym memberships, have got you covered! It is a voucher based or discount code scheme which offers employees the opportunity to benefit from discounted gym memberships at hundreds of gyms, leisure centres, health clubs and class studios across the UK and Ireland. If you want to purchase posture trainers please contact for more information on 03453006474.Did you know that 8. Move about Sitting for long periods of time can be a hazard for your body! It is important to stand up and move about every so often. When you are sat down without moving your blood flow becomes slower, abdominal muscles get weaker, bones get thinner and your life expectancy decreases. Encouraging employees to take their lunch breaks and to go out for mini-walks, for better posture at work. Lumbar support pillows physically prevent you from sitting in a slumped position and stops the prolonged flexion stresses. Your elbows should be by the side of your body so your arms form an L-shape at the elbow joint. Discounts are available on a variety of contracts, meaning employees don?t necessarily need to commit to a 12-month agreement! Invest in posture trainers If you need a little nudge in improving your posture then you could try a posture trainer. are biofeedback trainers which sit on your back and vibrates to alert you when you slouch. If you would like more information on the workshop or would like to book one for your company please contact on 03453006474. Encourage exercise For employees that are suffering from back problems, exercise is a good way to relieve the pain. This will avoid you getting rounded shoulders

Enhance efficiency at work The hands-free nature of wearable technology can make employees more efficient as they can have information readily available on their devices without needing to refer to their computer. More inclusive workplace? Fitness trackers are a fantastic way to get fit with colleagues whilst also creating a little bit of healthy competition. ?highlighted there has been a 37% growth in the last 12 months in proportion of employers offering access to wearable devices. Viewing real life data will give employees the opportunity to tackle the issues head on. A lack of physical activity, and failure to take care of your health can lead to employees having sickness related absences. Increases workplace safety Wearable technology can help address safety issues in the workplace such as fatigue and stress monitoring! Fitness trackers can monitor stress levels by tracking your heart rate and also regulate your sleep pattern. Boosting staff wellness Wearable technology has the ability to continuously measure and analyse the health data from a person?s every day life. Placing health and wellbeing at the heart of an organisation can help to minimise absenteeism. Fitness trackers can monitor your heart rate and from that you can track anything that would be of concern. Healthy employees take fewer sick days and are more productive! Investing in physical activity in the workplace can also mean fewer accidents, improved morale and people maintaining a healthy body weight. Therefore allowing people to have an in-depth look into their wellbeing and health giving them a greater sense of awareness. Supporting employees with fitness trackers can encourage an uptake in physical activity and be a motivating factor to workout. If you are thinking of investing in workplace wearable technology, here is how it can be beneficial: Encourages employees to exercise Sickness absence costs UK businesses an estimated ?29 billion each year and Irish businesses an estimated ?490 million a year.Wearable technology can be a useful tool for employers to promote a healthier lifestyle with employees. They can provide real-time navigation. By syncing fitness devices together, you can set challenges and encourage each other along the way, thus making exercising fun! It can make for a more inclusive workplace and get staff talking to each other by giving them some common ground. People will be held accountable for their fitness progress and will be able to monitor how they are doing. Therefore, implementing programmes to support this can be beneficial to companies. Especially items such as fitness trackers, smart watches, wearable glasses and sport watches. Thus is beneficial for employees who are constantly on the go and need GPS tracking devices within their job

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