Are you are having problems with your health, sleep or mental well-being? or are you are looking to improve your health? Here are some useful tips.

Regular exercise

Physical activity is vital for all aspects of health, including mental well-being. According to the US Department of Health and Human Services, It is recommended that adults should do at least 2 hrs 30 mins of moderate-intensity aerobic exercise each week or 1hr 15 minutes of vigorous-intensity aerobic exercise.


Exercise within one’s capability is recommended, it does not have to be long or strenuous before you can get the benefits. Neither does it have to be expensive.

Simple Walking cost nothing, it is low risk and the most accessible form of exercise. Joining an outdoor walking group may not only improve your daily emotions or mood, it may contribute to non-medication management of depression.


Get more sleep

It is common knowledge that inadequate sleep can affect our mental and physical well-being. A 2010 study by researchers from the George Institute on Global Health in Australia found that people who have less than 5 hours sleep a night may be at higher risk of mental illness.

Too little or poor sleep over a sustained period can predispose you to developing mental health problems.
Sleep problems even quite mild ones can affect your general well-being and quality of life. But there are lots of activities that you can do to improve your chances of getting a good night's sleep.

Most doctors do recommend going to bed and getting up at the same time every day even at the weekends and during holidays as a routine can boost the body's sleep-wake cycle, promoting a better night's sleep.

Having a warm bath or reading a book may also encourage better sleep, as such rituals tell the body it is time to wind down. Avoiding electrical screens, TVs, computers and phones which stimulate your brain, thus making it hard to relax or initiate sleep. Our advice is for you to switch all devices off.

A comfortable sleep environment is important for a good night's sleep and most people tend to sleep better in a cool, dark and quiet room.
Avoid high intake of alcohol, caffeine and sugary foods in the evening can disrupt sleep patterns, so experts recommend limiting their use for a better night's sleep.



Adopting a healthy diet

We all are aware that a healthy, balanced diet is beneficial for our well-being and physical health. It can help with weight maintenance, protect against a range of illnesses by boosting our immunity, reduce chances of developing or worsening heart disease, diabetes and cancer.

Also a healthy diet has greater benefits for mental well-being.
The Mediterranean diet is known to be one of the healthiest diets, it incorporates high consumption of beans, nuts, cereals, seeds, plant-based foods and fruits. The diet is also low in saturated fat, includes moderate consumption of fish, poultry and dairy, and low consumption of meats and sugary foods.



Manage stress

We all experience stress in our daily life commonly from work, relationships or financial problems, it is widely accepted that stress can take a toll on our mental health and general well-being.

Stress can contribute to mental illness, But there are ways in which we can reduce or manage stress to promote better mental and general well-being.

Stress releasing exercises like yoga may reduce the risk of anxiety and depression.
Adopting the lifestyle changes, such as a healthy diet, regular exercise and quality sleep can also help combat stress. Other useful techniques for managing ongoing stress includes taking regular breaks and engaging in recreational activities.

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