Although your Gen Z offspring and colleagues call them hacks, there are some simple and easy-to-implement strategies (what we used to call hints and tips!) that you can use to enhance your day-to-day wellbeing — especially if you have a really busy schedule or are stuck in an office for most of the day.
Health hacks have become popular with Gen Z-ers, because they are generally only keen to learn something new if the information is more bite-sized and doesn’t take too much thinking about (we can blame the distractions of social media for this fact). However, health hacking is now considered practical advice by many health professionals as a way to integrate fitness and wellbeing improvement into your daily life, without spending too much time or effort in doing so.
For instance, Dave Asprey of Bulletproof Coffee fame was one of the first to introduce the term biohacking, which means that by changing you from the inside, you will have full control of your biology, which will allow you to ‘upgrade’ your body and mind — and, therefore, your life. It started with his Bulletproof coffee, which saw health enthusiasts skipping breakfast and adding butter or MCT oil to their morning coffee instead of dairy and/or sugar, which not only has the effect of keeping you feeling fuller for longer than a morning fry up would, but also providing the body with adequate energy to get you through to lunch, as well as improving your brain focus.
But if adding butter or MCT oil to your coffee doesn’t sound so appealing to you, then there are other practical ways to add health hacks to your daily schedule, which have the potential of helping to improve your energy levels, relieve any feelings of anxiety and stress, as well as boost your confidence within weeks. Here are four straightforward health hacks that are worth exploring:
1. Use Your Feet
It may sound simple, but choosing to walk instead of driving or using public transportation can give your mind and body and boost. Just 20-30 minutes of extra walking a day, especially if it’s done outdoors in nature, will not only increase your cardiovascular health, but can help to lower your blood pressure and increase your overall sense of wellbeing. If the weather isn’t suitable, there’s no excuse, because you can take to the stairs instead of using lifts or escalators at work or when out and about at the shopping centre.
In addition, you should move your feet after you eat! Do your best to resist the urge to sit down immediately after you enjoy a meal. Moving your body by taking a leisurely walk — or even just standing for a while — will help to combat feelings of post-meal sluggishness, which is particularly prevalent after eating lunch and dinner. It will also aids in getting your digestive system to work properly.
2. The Balancing Act
Want to know a really easy way to improve your core strength? Well, It’s time to discover the unexpected and surprising benefits of balancing on one leg. This seemingly simple practice will enhance the strengthening of your core and abdominal muscles. By incorporating this into your routine, you will engage muscles that might otherwise remain dormant, enhancing your overall physical stability and sense of wellbeing. Balancing on one leg also works to stimulate your cerebellum, which is the part of your brain that’s responsible for coordination and voluntary movements. So, by making a habit of standing on one leg every day will not only improve the appearance of your tummy, waist and upper thighs, but will also help to boost your brain function.
Starting this habit is easy — simply stand on one leg and either count the seconds or use a timer. You should aim for 30 seconds, working up to one minute (or two minutes if you really want to challenge yourself)! Repeat the process on the other leg and do this each day. I like to do this practice while I’m standing in the queue at the supermarket, which could be considered a hack in itself!
3. Water Features
I know you’ve heard me say this before, but that’s because it’s extremely important, which is why it’s also a wellness hack. Your body is made of at least 60% water and so staying hydrated is vital to keeping it working optimally. This means that you need to consume enough adequate liquids daily, especially in this warmer weather. You can even add fruits and veggies to your water to enhance its flavour. Simply fill the bottom of a water bottle with sliced lemon, cucumber or strawberries, or even blackberries, sprigs of mint or rosemary to make a more flavourful and refreshing drink.
And if you simply ‘hate the taste’ of water even with these flavours, you could drink four or five mugs of green tea instead, which contain polyphenols that will help boost your immune system. You can also boost your water intake by eating fruits and vegetables that include high contents of this vital liquid, such as watermelon, honeydew melon, cantaloupe, strawberries, peaches, oranges, pineapple, broccoli, celery and sweet peppers, which will also increase your vitamin C levels!
4. Ditch The Devices
Transform your meal times into device-free zones. By introducing a habit that bans the use of phones during breakfast, lunch and dinner, you’ll end up being more mindful of what you’re eating (chewing each mouthful for at least 30 counts will also help), plus you’ll have more genuine conversations and meaningful connections with you family or friends around the table. This deliberate act promotes mindfulness and deeper engagement with loved ones. In addition, you will end up unlocking feelings of gratitude. Acknowledging the profound connection between a positive mindset, nourishing your body and spending time with those you love will strengthen your mind-body connection, which in turn will boost your immune system. You can also cultivate gratitude by appreciating the beauty of your surroundings, which will fostering your sense of well-being and resilience even more.
And if that wasn’t enough reason to ditch your devices (at least for dinner and your evening routine), it will also cure your insomnia. If you value your sleep quality, then you should make a conscious effort to allocate seven hours for restful sleep each night by creating a peaceful and serene bedtime environment with no electronic distractions, like Facebook and WhatsApp notifications popping up on your screen. Instead, forge a pre-sleep reading habit to unwind and prepare for a night of rejuvenation, or even better have a relaxing bath and concentrate on breathing deeply instead of scrolling your smartphone.
By making the transition of language from tips to health hacks, younger people have taken on these strategies that offer a comprehensive approach to overall wellbeing, which pave the way for improved health and vitality. Each step that you take — from opting to take the stairs over elevators to reading before bedtime, contributes to a holistic approach to wellbeing. So, why not incorporate these practices into your daily routine to empower you to take more charge of your health, which will nurture your physical body and bring more peace to your mind?
Love, Gaynor x
