WOW! Reset 2024: How to reset your health

WHEN assessing health and identifying areas we’d like to improve, it’s useful to think in of “the BioPsychoSocial Model of Health,” first described by Dr George Engel. Health is not just the absence of disease.

The World Health Organisation defines health as “a state of complete physical, mental and social wellbeing, and not merely the absence of disease or infirmity”.

Physical and mental health influence each other and are both impacted by our social circumstances and environment. For example, if we feel distress about a difficult social circumstance, eg, a relationship breakdown, it may cause stress or anxiety (psychological symptoms) which can manifest as chest pain or poor sleep (physical symptoms).

Distilling health down to ubiquitous ‘diet and exercise’ advice is diminutive; it’s a disservice to the complexity of the human body and mind and how it interacts with the people and environment its in.

I’m not into new year’s resolutions or health ‘goals’. Our lives and health are too complex. We’re not aiming a ball in the back of a net. Complexities of life and health ebb and flow.

‘Overhauls’ in January set us up for failure. With that said, it’s helpful to take time to reflect every so often, so I’ll identify some aspects of physical, psychological and social wellbeing to consider. Maybe just one will resonate with you; that’s all you need to make a meaningful difference to your health. Tiny changes over time make an enormous impact.

Whilst there are some age specific pieces of advice I’ll run through in this piece, there are some things that are useful for all ages….

Morning Light

If you could do one thing for your health, this is it. Exposing your eyes to daylight lets your brain and body clock (circadian rhythm) know it’s morning. Light sends signals through your eyes to the suprachiasmatic nucleus of your brain which triggers healthy cortisol release, ing mental clarity and wakefulness for the day ahead.

Light also stops the release of melatonin, the sleep hormone. Morning light, ideally before 9am for about 10-20 minutes without sunglasses, will set you up to run like clockwork. It keeps you awake during the day but also s deeper sleep at night. A good night’s sleep is the foundation of good physical and mental health. This brings me to sleep hygiene.

Sleep Hygiene

Sleep hygiene is a term used to describe lifestyle measures to ensure we sleep well. The golden rule of sleep hygiene is having a routine, aiming to go to sleep and wake up at the same time every day. This again locks in our circadian rhythm.

Of course, this isn’t always possible. Sometimes we must nourish our social life by going for a late night out. Shift workers can’t adhere to this strict routine. But knowing the information allows us to stick to it when possible.

Other sleep hygiene measures include avoiding artificial light before bedtime; use side lights instead of main lights close to bedtime, put away computers and phones, or at least switch them to night time mode. Blue light from devices not only ages our skin, it also blocks melatonin release at night which hinders our sleep quality and quantity.

Bedrooms should be dark and well ventilated with a temperature of about 17 degrees Celsius. Some people find that a mask to cover their eyes helps them sleep better.

Adhering to good sleep hygiene has a powerful impact on our physical and mental health. A bad night’s sleep increases the risk of workplace errors and road traffic accidents; our mood is more irritable and impulsive, resulting in impaired decision-making and difficulty with interpersonal relationships.

Accumulated sleep debt over a long period of time increases risk of dementia, heart disease, type 2 diabetes and even cancer. I often see ‘diet and exercise’ mentioned as a way to achieve good health but sleep trumps both in of return on investment.

And no, you do not need an expensive fitness wearable to know if you’ve slept well. The definition of a good night’s sleep is waking up feeling rested. There you go. No bio-tech needed!

Practice Gratitude

Practicing gratitude by writing down what you’re grateful for is scientifically proven to reduce feelings of toxic stress. Trivial annoyances fade away.

It’s also nice to write a What Went Well list a few times a week (advised by my GP colleague Dr Mark Rowe). This rewires your brain to see the positive aspects of life rather than focusing on the bad. We’re ‘wired’ to focus on difficulties rather than what’s going well; this is a protective mechanism. But counteracting this innate programming to focus on the positive can contribute to protecting your mental health and psychological wellbeing.

Social Connection

Making time to connect with friends and family is nourishing your health. So maybe, instead of ing a fitness class which you don’t like, you may decide to make more of an effort to spend time with friends this year. That coffee with an old friend counts just as much as your cardio when it comes to your health and wellbeing.

Social isolation and loneliness have a deleterious impact on our mental health. People who experience loneliness have shorter life expectancies than those who don’t. Schedule time for social connection to improve your health.

The Stuff You’ve Heard A Million Times

I know you’ve this before but wear sunscreen! Did you know that skin cancer rates are increasing in Ireland? Wear sunscreen daily. Not only will it reduce your skin cancer risk, it will slow the development of fine lines and wrinkles, ageing and pigmentation.

Move!

Find a movement type that works for your life that you enjoy so you’ll actually do it. The easiest one most of us can do every day is walking. Did you know brisk walking for just 150 minutes a week is an evidence-based method of reducing risk of cancer and heart disease?

Exercise triggers the release of endorphins and endocannabinoids which reduce feelings of stress and anxiety. There’s a reason Hippocrates said “Walking is man’s best medicine”.

Incorporate walking in to your daily life. Walk to the local shop instead of jumping in the car. Take the stairs if you can. Walking at work counts too!

It is even more beneficial to get your steps outdoors if possible; spending time in nature is proven to reduce stress and blood pressure. Another great form of movement is Pilates which s core strength, flexibility and balance.

Cut back on Alcohol and Quit Smoking

Alcohol and cigarettes are Grade 1 Carcinogens ie, known to cause cancer in humans. Alcohol also has a negative impact on sleep, increases anxiety and depression. It reduces mental focus and productivity. It increases disruptive behaviours and impulsivity, which can have long-lasting consequences on your life. Look into switching to alcohol-free choices for nights out or meet friends for a morning coffee instead of an evening drink. Your physical and mental health will thank you as will your bank balance.

For in smoking cessation, speak with your GP or practice nurse and check out www.quit.ie.

Don’t substitute with e-cigarettes or vapes which, although less harmful than cigarettes, are not harmless; they’ve been shown to cause lung injuries like bronchioloitis obliterans, pneumonia and asthma.

Nutrition

We all know that we should be getting in our fruit and vegetables, eating whole foods and less ultra-processed foods. Balance is important and having a little bit of what we like when it comes to food is critical for wellbeing.

An impactful change you may want to consider is to cut back on processed meats, which are also Grade 1 Carcinogens, i.e, in the same category as smoking and alcohol.

Consider having meat-free days, which will have a positive impact on your physical health as well as a positive influence on the environment.

When cutting back, it’s important to supplement with vitamin B12, which we get exclusively from animal products; people who adhere to vegan and vegetarian diets are advised to supplement with B12.

For in making dietary changes, aways seek advice from a ed Dietitian.

See Dr Doireann's website or find her on Instagram.