The assessment is designed to support you in identifying your personal priorities and concerns regarding your health, wellbeing and appearance with the goal of achieving OPTIMAL health and vitality.
The following recommendations, when carried out/used consistently will improve your scanner score and help you maintain optimum health.
HEALTHY EATING
Incorporate more fruit and vegetables and omega into your diet, especially the bright coloured and leafy fruit and vegetables including the ‘berries’ family. The recommended amount is now between 8-15 portions per day. If you struggle to achieve that then consider juicing.
It is also recommended you increase your intake of seeds ie Chia seeds, Pumpkin Seed, sunflower Seeds. These can easily be added to your porridge, salads etc
To increase iron in your diet, should this be a focus for you, introduce dark green leafy vegetables (curly kale, spinach, watercress) brown rice, pulses, beans, nuts, seeds, fish and tofu.
Reduce fast foods, sugary snacks and limit intake of processed foods.
EXERCISE
Exercise every day – this can be as simple as every 20-30 minutes getting up from your computer and walking round the office 5 times to going out for a walk at lunchtime. As employees and business owners we sometimes forget that sitting working without breaks is not healthy and we don’t think we have time, but in reality you will be more productive if you get your endorphins going.
The converse of this is where, too much high impact exercise, can be detrimental to your score. Ie more than 4 times per week.
REDUCE STRESS
It is important to look after yourself by avoiding unhealthy habits such as smoking, or alcohol which dehydrates the body and ultimately increases anxiety and caffeine a stimulant commonly found in coffee, tea, chocolate and energy drinks, which can increase stress and anxiety. Reduce stress levels by ensuring you take regular breaks.
HYDRATION
Water is vital to sustain a healthy life. It is recommended to drink at least 2 litres of water every day. It aids the cells, tissues and organs to function normally. Body water deficit or dehydration can cause serious damage to kidneys and other organs.
RELAXATION /MEDITATION
Make time for you and if you don’t have it, make time – you are important and your health is the most important thing you have.
Relaxation rejuvenates the body, mind, and spirit and leaves us better equipped to handle stressful situations when they come.
I have found that doing daily mediation really helps your score. It is a simple technique that, if practiced for as few as 10 minutes each day, can help you control stress, decrease anxiety, improve cardiovascular health, and achieve a greater capacity for relaxation
There are some lovely relaxing meditations on Youtube and Audible or there is an App called Calm.
NUTRITIONAL SUPPLEMENTATION
Minimise your risks by considering supplementing your diet (if not already doing so) with minerals, vitamins, krill oil and curcumin, to maintain a healthy immune system.
Do your research before buying any off the shelf supplements as this is an unregulated market and many products are metallic and/or synthetic which will affect the absorption and overall benefit you receive. I can advise on this if required.
SELF CARE
Make time for you and if you don’t have it, make time – you are important and your health is the most important thing you have.
SLEEP
Sleep is essential – It is as important to our bodies as eating, drinking and breathing, and is vital for maintaining good mental and physical health. Sleeping helps us to recover from mental as well as physical exertion.
The optimal time for sleep is between 10pm and 2am. Aim to have between 6-8 hours sleep each night.
NEXT STEPS
If you have any questions, please do not hesitate to contact me. Otherwise I look forward to seeing you again in approximately 5-6 weeks time and you increasing your score.
Irene Gott
Helping People Change Their Lives Positively
Mob: 07771 536891
