12 ways to improve your health this summer (that don't include dieting)

With so much of the media focussed on how to lose weight and achieve a ‘summer body’ (not a pressure we need), I wanted to focus this blog on just twelve of the many, many ways that you can improve your health, that don’t involve crazy dieting or any intentional focus on weight-loss at all.

Focus on healthy habits not restrictions

“Summer bodies are here!” “Celebrity bikini bodies are back!” Every year, magazines, advertisements and certain social media influencers tell us if we follow their ‘formula’ we are guaranteed ways to get a beach body like theirs. This is hugely problematic for many reasons, not least because it gives the message that if your body doesn’t look a certain way, it isn’t good enough be on a beach - ugh.

Naturally, you want to feel at your best in your body, and you may well be attached to how it looks too (caring about appearance is of course a societal norm). But, in any case, focusing efforts on weight-loss regimes or fads to try to manipulate your body shape and size is known to pull people into a troubling dieting mentality that can ultimately detract from, rather than enhance, health and wellbeing.

It’s my view that ultimately it’s the habits you engage in consistently overtime that will help you feel good and help shape your ‘whole health’, regardless of what happens to your body weight when you implement them.

It’s important to remember that your body will always find its own biologically appropriate weight/weight range whilst you’re genuinely taking care of it rather than trying to manipulate how it looks. And studies show that people who chose to focus on their health behaviours, rather than a narrow pursuit of weight loss, can enjoy improved body image and improved blood glucose and cholesterol levels.

Summer healthy HABIT List

Whilst taking care of your health is a lifelong journey rather than a sprint, of course sometimes making inroads with new habits can yield positive results quickly too, for example, give us a boost of energy and confidence within days or weeks.

Here is a list of simple habits to help inspire you to take action this summer, no matter where you are in your health journey or what size body you live in. It’s split into categories based on common health goals.

Pick one or two habits that stand-out to you and adopt them as your ‘behavioural goals’ for (at least) the next three weeks. See what happens… and please do let me know!

I want to eat better

Helping people discover how to nourish themselves in a way that works best for them is at the core of my work at Gut Reaction. 

Whilst we are all very different, there are some nutrition fundamentals which can be of benefit to most people. With this in mind, what habits could help you improve your health?

1. Eat a rainbow of plant foods every day. The art and science of eating a rainbow is something I share with all my clients. More plants, more colour - it’s a beautifully simple way to support your health. And you can start today by thinking about how to make your next meal more colourful.

2. Protect the time you need to meal plan and food shop. This is a powerful act of self-care that helps you turn an idea to eat in ways that are nourishing and satisfying into a reality.

3. Improve your relationship with food. A healthy relationship with food can help you achieve better physical health and emotional wellbeing. This can be a big one to work on, particularly if you’ve been serial dieting or emotional eating for a long time. Consider working with a nutritional therapist who is trained in Intuitive Eating to help you do the inner work, tackle the mindsets and habits that may currently be getting in your way of better health and wellbeing, and make the long-term shifts in how you relate to food and your body.
   
   

I want to sleep better

The research is very clear that good quality sleep is important to our overall health and wellbeing, and most adults require about 7-9 hours of sleep each night.

What habits could help improve your sleep?

1. Practice going to bed and waking up at the same time as often as possible to help regulate your innate circadian rhythm.

2. Rethink light exposure at night - which means no screens an hour before bed and aim for to sleep in a bedroom that is ‘cave dark’.

3. Avoid caffeine late in the day.
   
   

I want to be less stressed

Stress is another major player when it comes to health and wellbeing. Whilst it doesn’t always feel it, there are numerous ways to support the body through stressful times, reduce stress load, and manage how we relate to stress.

A wellbeing practitioner can help you with psychological dimensions to stress and anxiety, and if stress is getting the better of your health and/or eating habits right now, you may want to consider the support of a nutritional therapist who can show how supportive nutrition can help you rebalance your mood and build physical resilience.

What are examples of habits that could help manage stress better?

1. Practice saying no. Many of us simply take on too much. Strengthen your boundaries with others and say no to anything you know is going to add to your overwhelm that could be done by others.

2. Practice grounding breathing exercises daily - start NOW with three long slow belly breaths in and out.

3. Be mindful to eat a substantial portion of protein-rich foods with each of your main meals and snacks to help stabilise your blood sugar and energy.
   
   

I want to be fitter

Even twenty minutes of physical activity a day can make difference to your health, reduce the risk of chronic health conditions, improve stress, and strengthen muscles and bones.

What habits could help you get fitter? Here’s a few ideas to help you on your way:

1. Develop an ‘active mindset’ - practice the ‘muscle’ of taking action to move your body even when you don’t feel like it. Whether this is cleaning the house with some vigour, getting up and down from your desk more during the day, or walking to the shops, spot all the small opportunities to move your body more, and do it mindfully and enthusiastically!

2. Find a sport or activity you really enjoy. If you’re not sure what that is, then you may need to make time to experiment and try a few different things. Whether it be Zumba, kickboxing, tennis or kayaking… think outside the box. The enjoyment factor really does make adding regular movement into your life much easier.

3. Join a group activity or find an exercise buddy - for some people having the accountability of someone else really can all make the difference. I set-up a walking group which helped me commit to weekly hour-long walks in nature, whilst also benefiting from a super social connection!
   
   
   

Be compassionate with yourself and give things time

There are many ways to improve your health, and making meaningful change takes time, patience and practice. A ‘perfect’ healthful lifestyle doesn’t exist and striving for it is exhausting, so pick realistic habits this summer and be kind to yourself whilst keeping your eye on the big picture.

I also encourage you to clear your social media feeds of any accounts that make you feel less-than and stop following those that promote diet hacks or magic workout plans. Instead, seek out people who make you feel empowered.

If you can’t see the wood for the trees with your own health and habits, and need support or accountability putting things into practice in your own life, then consider working with a practitioner trained in health coaching and Intuitive Eating. If you’d like an exploratory conversation with me, please reach out here.