10 Easy Swaps for a Healthier You

Making significant lifestyle changes can often feel overwhelming. But remember, small steps can lead to big results. Let's explore ten simple swaps you can incorporate into your daily routine to boost your overall health and well-being.

1. Swap sugary drinks for water or herbal tea

Sugary drinks have become a staple in many diets, but they are laden with empty calories and contribute significantly to health concerns such as weight gain, obesity, type 2 diabetes, and other chronic diseases. In addition to all of the negative effects, drinking sugary beverages has been identified as being addictive.  

Opting for water or herbal tea is a refreshing and hydrating alternative. Infusing your water with slices of lemon, lime, cucumber, or berries can add a burst of flavour without the sugar. Herbal teas are great as they are not only a source of hydration, but can also offer additional health benefits, such as relaxation, improved digestion, and antioxidant properties. By swapping sugary drinks for water or herbal tea, you're not only reducing your calorie intake but also improving your overall hydration status, which is crucial for optimal bodily functions.

If it’s the fizz that you are going for why not try Komutcha, sparkling water or sparkling green tea? 

READ MORE ABOUT SUGAR AND YOUR HEALTH HERE

1. Swap simple carbohydrates for complex carbs

   
   

Carbohydrates always get a bad rap, but the truth is a certain amount of carbohydrates is important for the functioning of the body and the brain. All the negatives should be focused more on what type of carbohydrates you are eating, rather than the whole food group. It’s also important to remember that carbohydrates come in all shapes and sizes, we usually think of white bread and pasta as some of the main sources but it is important to remember you can find carbs in things like dairy products, fruits, vegetables, grains, nuts, legumes and seeds. 

Complex carbs, such as whole grains, vegetables and beans are digested more slowly, so your blood sugars gently rise and fall, generally, they are fibre-rich and also contain other useful vitamins, minerals or enzymes. Simple carbs, such as sugar, baked goods and bread, on the other hand, are broken down much more rapidly, so your blood sugars spike and crash in a shorter amount of time. The simple carbs are also often void of any other redeeming nutritional elements. 

While the complex carbs will leave you feeling full and satisfied long after a meal, the simple carbs will result in hunger pangs and cravings that will quickly strike again. This is due to their structure, ie their molecular makeup. Carbohydrates are made up of three components: fibre, starch, and sugar. Fibre and starch are complex carbs, while sugar is a simple carb. Depending on how much of each of these is found in a food determines whether it is classified as simple or complex. 

So swap your regular refined (and sugary) breakfast cereal for a bowl of hearty whole-grain oats, or swap your lunchtime sandwich for a grain bowl packed with fibre, vitamins and minerals (plus it will keep you fuller for much longer).  Or swap your regular pasta dinner for a legume-based pasta. 

TRY OUR QUINOA BERRY BREAKFAST BOWL

1. Swap unhealthy snacks for nutritious alternatives

   
   

Cravings strike, but you don't have to compromise on taste or health with your next snack. Looking for something salty, maybe because you are bored, tired or dehydrated or perhaps have a medical reason why you may be reaching for salty snacks all the time, why not think about swapping processed snacks such as chips, crisps and buttered toast for nutrient-dense alternatives like vegetable crips, roasted chickpeas or even better a handful of nuts or seeds.  

PS. If you are looking at reducing your salt intake just remember that according to a recent study, from The American Heart Association, 77% of the participant's salt intake was from ​​” processed and restaurant foods.’ 

The same applies to those pesky sugar cravings, which are often linked to us feeling stressed, hormonal changes ( thanks PMS), or perhaps a magnesium deficiency. So instead of reaching for a sugary chocolate bar or a bag of sweets swap these addictions for things like fruits, greek yoghurt, nut butter or hard-boiled eggs. Or if you really can't kick the habit, opt for good quality dark chocolate with at least 80% cacao which may come with some subtle health benefits.

These choices provide essential vitamins, minerals, fibre, and protein, keeping you feeling fuller for longer. By making mindful snack swaps, you can satisfy cravings while supporting your body's nutritional needs.Remember if you feel a snack craving coming on, it could also be your body signalling thirst, so before you reach for anything, try and have a big glass of water first. 

4. Swap sedentary time for movement

Our modern lifestyle often involves prolonged periods of sitting. Whether we are working at a desk, driving in a car or watching TV.  A frightening study conducted by the European Heart Journal found that the average person spends up to 10.4 hours per day sitting. What does that mean for our health? Prolonged sitting or periods of inactivity have negative effects on our health. 

Firstly, sitting for a long time can start to weaken your leg muscles such as the glute and thigh muscles, these muscles are imperative to walking, standing and so on, but more than that they are also linked to torso stability and severe weakness in these areas can affect our posture and spinal health, leading to pain and potentially injuries. 

Inactivity also promotes weight gain as we are not using up the calories we are consuming. It also affects our digestive system, movement helps to stimulate digestion whilst being sedentary, especially sitting can negatively affect our body's natural digestive process. According to the NHS “Sitting for long periods is thought to slow the metabolism, which affects the body's ability to regulate blood sugar, blood pressure and break down body fat.”

More alarmingly Yale Medicine states that “research has linked prolonged sitting or other sedentary behaviour to diabetes, poor heart health, weight gain, depression, dementia, and multiple cancers.”So swap long periods of sitting with shorter periods of sitting and incorporate movement breaks throughout the day. Stand up, stretch, or take short walks to increase your activity levels and improve circulation. 

Other suggestions include: 

• Standing or walking while talking on the phone

• Create a standing workstation

• Ask your colleagues to join you for walks around the office or around the block 

• Park in the furthest parking space from your destination 

• Carry your groceries rather than using a trolly 

• Plan social get-togethers around exercise such as a walk in the park rather than around a meal out

• Do an online Pilates class while your dinner is on the stove or your children are doing their homework

1. Swap driving for walking or biking

   
   

Opting for active transportation whenever possible is a fantastic way to increase physical activity and reduce reliance on cars. Walking or biking to work, school, or errands not only burns calories but also reduces your carbon footprint. Incorporating physical activity into your daily commute can improve cardiovascular health, strengthen muscles, and enhance mood.

Even if your workplace or nearest grocery store is too far for a daily commute, there are numerous opportunities to increase your physical activity:

• Plan Active Social Gatherings: Instead of meeting friends for a meal, suggest a walk or hike in a nearby park or nature reserve.

• Explore Your Neighborhood: Discover hidden gems in your community by walking or biking around your neighbourhood.

• Family Fun: Make physical activity a family affair. Take your children to the park, go for a bike ride, or explore local trails together.

• Quality Time with Loved Ones: Walking or biking offers a great opportunity to connect with loved ones while enjoying the benefits of physical activity.

  
  

By prioritising active transportation and finding creative ways to incorporate more movement into your daily life, you can improve your cardiovascular health, strengthen muscles, reduce stress, and enhance your overall well-being.

1. Swap TV time for exercise

   
   

Generally speaking, when we are watching TV we are sitting and as discussed above there are some major negative side effects to sitting too much during the day. This is compounded by the fact that many of us work sitting at desks or in front of screens. Ideally, we should try and do without any additional screen time altogether and rather use the time to connect with family, read a book or get more sleep ( which is also hugely important).

Television and screen time often consume a significant portion of our leisure time. Replacing some of this sedentary activity with exercise can yield remarkable benefits There are countless workout videos available online to suit all fitness levels or if you need more accountability why not sign up for a live online workout where your instructor can correct your form and keep you motivated during your workout.

But if you don't want to miss your favourite series there are other ways to go about it. A great idea is to ride a stationary bike or walk on a treadmill while you are watching your favourite show or listen to interesting podcasts on long walks or gentle runs. 

1. Swap late-night screen time for relaxation

   
   

The blue light emitted by electronic devices, such as smartphones, tablets, and computers, can disrupt your body's natural sleep-wake cycle. This can make it difficult to fall asleep and stay asleep, leading to poor sleep quality and daytime fatigue. Worse still certain resources have indicated that this disruption has been linked to various health issues, including an increased risk of cancer, diabetes, heart disease, and obesity.  

To improve your sleep, it's essential to limit screen time before bed:

• It's recommended to avoid bright screens for at least two to three hours before bedtime. This includes smartphones, tablets, and computers.

• If you work a night shift or frequently use electronic devices at night, consider using blue-blocking glasses or installing a blue light filter app on your devices.

• To further enhance your sleep, ensure you're exposed to plenty of bright light during the day. This helps regulate your circadian rhythm and promotes better sleep at night, while also improving mood and alertness during daylight hours.

• Try to establish a screen-free bedtime routine that signals to your body it's time to wind down. Activities like reading, taking a warm bath, or practising meditation can help calm your mind and prepare you for sleep.

1. Swap an inconsistent sleep schedule for a regular one

Chronic sleep deprivation can have far-reaching health consequences. It can increase your risk of developing chronic diseases, impair cognitive function, and negatively impact your relationships.

Sleep deprivation can affect your heart and circulatory system, leading to increased risk of heart disease, high blood pressure, and stroke. It can also disrupt your metabolism, contributing to weight gain and insulin resistance. Additionally, sleep deprivation can weaken your immune system, making you more susceptible to infections and illnesses.By prioritising adequate sleep, you can protect your overall health and well-being.

Aim for consistent sleep and wake-up times, even on weekends. This helps regulate your body's internal clock and improves sleep quality. Creating a relaxing bedtime routine signals to your body that it's time to wind down. Engage in calming activities and avoid stimulating activities like intense workouts or screen time close to bedtime.   

Creating a sleep-conducive environment is also essential for restful sleep. Ensure your bedroom is dark, quiet, and cool. Invest in comfortable bedding and consider using blackout curtains or earplugs if necessary. By optimising your sleep environment, you can improve sleep quality and wake up feeling refreshed and energised.

9. Swap negative self-talk for positive affirmations

Our thoughts influence our actions and emotions. A negative internal dialogue can significantly erode self-esteem and undermine belief in one's abilities. Research suggests that negative self-talk can create a self-fulfilling prophecy, leading to decreased effort and an increased likelihood of failure.

For example, if a person repeatedly tells themselves they are incapable of achieving a goal, they are less likely to invest the necessary effort. When they fail, their negative self-talk may be reinforced, creating a vicious cycle.

To counteract negative self-talk, individuals can cultivate positive self-talk. This involves replacing negative thoughts with affirming and supportive statements. Positive self-talk can help reduce the severity and persistence of depression and anxiety. The experts at the Mayo Clinic suggest following one simple rule: “Don't say anything to yourself that you wouldn't say to anyone else.” 

Cultivating a positive mindset is crucial for overall well-being. Focus on your strengths, achievements, and goals. By practising self-compassion and gratitude, you can build resilience and improve your mental health.

10. Swap stress for relaxation techniques

Stress management is a vital component of overall well-being. The mind and body are intricately linked, and neglecting mental health can have detrimental consequences for physical health. Incorporating relaxation techniques into your daily routine can help reduce stress, improve mood, and enhance your overall quality of life.

Deep breathing exercises are a simple yet powerful tool for stress reduction. By focusing on your breath, you can calm your mind, slow your heart rate, and lower blood pressure. Mindfulness meditation involves paying attention to the present moment without judgment. This practice can help reduce anxiety, improve focus, and increase self-awareness. Mindful movement, such as yoga or tai chi, combines physical activity with mindfulness, offering a holistic approach to stress management.

Engaging in hobbies and activities you enjoy can also provide a much-needed respite from stress. Whether it's reading, painting, gardening, or spending time in nature, finding activities that bring you joy can help reduce stress and improve your mood.

> READ MORE ABOUT HOW EXERCISE CAN IMPROVE YOUR MENTAL HEALTH

Remember, consistency is key! Start with a few swaps and gradually incorporate more into your lifestyle. Small changes can lead to significant improvements in your overall health and well-being.