The start of a new year is a great time to do a stocktake of health especially after the festivities of Xmas and holidays. Whilst genetics remain a powerful factor that may play out, here’s a few simple tips to help you live your best possible life.

A great place to start is a GP visit. Get all your baseline screening tests done. Depending on your age your GP will advise what tests are needed such as glucose, cholesterol, B12, iron studies, thyroid function, cardiac, bowel, breast and prostate screening. Sadly despite how good our lifestyle is, health problems can occur and it’s always best to catch them early so that intervention can be taken if necessary.

Beyond that, the next step is to establish a routine. These become your not-negotiable anchors. Even if you stray from this due to life getting in the way, once established, you know you can always return to balance very quickly by getting back to these basics.

1) When it comes to food, it’s important to stick to simple principles that are durable over the long term. Fad diets and extreme diets never stack up in the long term. As a general principle, aim to eat a a predominantly plant based diet with plenty of colours including vegetables, fruits and grains. Most nutritional experts recommend more protein for most individuals than what is consumed in a standard diet. Do your own research to see how many grams of protein per day is recommended depending on your age and level of physical activity. Most people eat too much, too often and eat regardless of hunger. Sugar is the other item that modern diets have too much of and processed foods are flavoursome owing to too much salt and other taste inducers.

2) Our bodies need movement. Again, keep it simple and specific to one’s age and capacity. Increase incidental activity such as taking the steps or walking to the shops. Go for a short walk after meals to enhance digestion. Add some daily mobility and strength training. Even without going to the gym, there is so much that can be done using bodyweight and there is so much online to help get you started. Develop a strong core and get heart rate up few times a week using whatever method you enjoy. Anything that induces sweating is good for you on a regular basis.

3) An important pillar of health that is hugely underappreciated is sleep. Aim for 7-8 hours of sound sleep . Optimise sleep by reducing stimulants and stimulation prior to bed. Develop good sleep hygiene with a consistent routine, waking and sleeping at a similar time. . Keep phones and devices out of the bedroom. There are various tracking monitors that can be used if you are into data and tech.

4) Develop a strong and resilient mind. Consider the mind as a muscle that requires regular training. Spare 10-20 mins per day to clear and sharpen the mind. Some quiet time, introspection, day dreaming, meditation, journaling, intentional gratitude practice, prayer, affirmation, visualisation, reflection, positive thinking, goal setting, reading inspirational books and listening to podcasts. Try plenty of different things and develop your own formula.

5) Finally, consider connection. Social connections are important. Just as it takes a village to raise a child, it also takes a village to navigate the twists and turns of life. Whilst each of us are different in terms of independence, autonomy and self sufficiency we are not isolated islands. Women do it more naturally. Men often form those friendships around activities such as sports. It takes a conscious effort to create and maintain friendships. Whilst it’s important to be comfortable and happy in solitude, have a think about your own circle and whether you have 3 or 4 people you can reach out to at a time of need. Remember, sharing the load eases any burden. But relationships of this nature take time to cultivate. You can begin this process at any stage of life.

Despite all of this, life will throw curveballs at us. That is just the nature of life. How we respond is within our control.

Go forth with courage and humility.