It seems every time you switch on TV go online or read newspapers and magazines, you’re bombarded with ads about how to stay healthy. The mainstream media make it seem like this massive challenge or an uphill climb.

The media tells us that staying healthy is hard - but it doesn't have to be.

In this article, we examine why the media makes staying healthy seem so difficult and what you can do about it.

Why does the media make staying healthy seem so difficult?

Don’t forget to take your supplements guys. If you don’t take your supplements, you’re not going to get the vitamins that your body needs!

You need to do strenuous forms of exercise at least five times a week for about an hour!

As if that’s not enough we’re also constantly reminded of things that are bad for us that we should stay away from.

That would be fine if the information we received was not constantly contradicting.

Did you know that one glass of red wine a week could help you fight cancer? No, wait... now all wine is bad for you and you shouldn’t drink it at any time. 

Sugar is what's bad, no salt is what's bad, no wait... salt is OK so long as it's Himalayan pink salt, it's fat that's bad, no wait there's good fats and bad fats, just watch the calories, no wait not all calories are the same, it's actually seed oils that are bad for you....

...and on and on it goes.

So why does the media make staying healthy seem so difficult?  The media makes staying healthy seem difficult for a number of reasons:

1. First, the media is often sponsored by companies that sell supplements, diet plans, and other products related to health, and they want to make these products seem necessary and valuable.
2. Second, the media often oversimplifies complex health information, creating contradictions and confusion.
3. Third, sensational headlines and stories attract more attention, so the media often focuses on extremes, making it seem like staying healthy is only possible through extreme measures.
4. Finally, there is a lot of conflicting scientific research on various health topics, and the media often reports on only the most recent or controversial findings, further muddying the waters.

Simplifying healthy living

I think it’s time that we simplify things.

In this post I’m going to show you how staying healthy isn’t difficult at all. So forget the news reports you’ve read and the blogs you’ve already visited. Welcome to the truth of staying fit and staying healthy.

Forget about artificial supplements

Most supplements aren’t worth your time.  Staying healthy doesn't require the use of artificial supplements. In fact, most of these supplements are ineffective and lack evidence to support their claims. These artificial supplements are often marketed as a quick fix for improving your health, but in reality, they're no more effective than taking a sugar pill. Most supplements are just expensive vitamins that you can easily obtain through a balanced diet.

If you're deficient in a certain nutrient, it's better to address the issue by modifying your diet to include the missing nutrient, rather than relying on a supplement in the longterm. There's a wealth of evidence showing that a well-rounded diet is the key to overall health and well-being.  However, when there are things your body needs a boost of you can opt for natural supplements if available.

It's recommended to opt for bio-active plant-based supplements, which are easier for the body to absorb. Plant-based supplements are considered a better alternative to inorganic and artificial options, as they're more natural and gentle on the body.

Food-based and plant-based supplements are often considered better options than artificial supplements for several reasons:

• Nutrient Absorption: Food-based and plant-based supplements contain nutrients that are in a form that is more easily absorbed and utilised by the body, as opposed to artificial supplements that may contain synthetic vitamins and minerals that may not be as easily absorbed.
• Natural Sources: Food-based and plant-based supplements come from natural sources, like whole foods, fruits, and vegetables, and therefore contain a variety of other nutrients and compounds that are beneficial to overall health, unlike artificial supplements that only contain isolated vitamins and minerals.
• Safety: Plant-based supplements, in particular, are often considered safer than artificial supplements as they are not made with artificial ingredients and chemicals.
• Health Benefits: Food-based and plant-based supplements can provide additional health benefits beyond just supplying essential vitamins and minerals, such as antioxidants, phytochemicals, and fiber, which are not present in artificial supplements.

Natural supplements that are worth your time:

There are some natural supplements that have been shown to have potential health benefits, such as:

• Omega-3 fatty acids: found in algae, these supplements from companies like Nothing Fishy can help reduce inflammation and improve heart health.
• Turmeric: this spice has anti-inflammatory properties and has been shown to have potential benefits for brain and heart health.
• Ginger: ginger has anti-inflammatory properties and may help with digestion, nausea, and pain relief.
• Spirulina: a type of blue-green algae that is considered a superfood due to its high nutrient content. It is a rich source of protein, vitamins, and minerals, and also contains antioxidants that help to protect the body against damage from free radicals. Spirulina has been shown to have a variety of health benefits, including improving heart health, boosting the immune system, and helping to regulate blood sugar levels.

There are also many superfood powders that are maade from 100% food sources that can provide a boost of vitamins and minerals such as baobab powder or maca root powder.  These can easily be added in baking or to smoothies.

It is important to note that these supplements should not be used as a substitute for a healthy diet and lifestyle, but in addition to.

Understanding the importance of exercise

Exercise is a crucial component of a healthy lifestyle, but it is also important to understand that excessive exercise can be just as harmful as a sedentary lifestyle. While it is true that regular physical activity can improve cardiovascular health, increase muscle strength and flexibility, and boost mental well-being, it is important to exercise in moderation. Over-exercising can lead to a variety of negative health outcomes, such as muscle damage, exhaustion, and even injury.

A general guideline for the amount of exercise one should aim for is to engage in at least 45 minutes of pure exercise, such as going to the gym, lifting weights, or jogging, each day. However, it is important to note that this should not include incidental physical activity, such as walking to work. This 45-minute recommendation is a good starting point, but it is also important to listen to your body and adjust the duration and intensity of your exercise routine as needed.

For those who are already in good physical shape, and looking for an easier way to keep fit that doesn't take so long, 7 minutes of daily exercise may be sufficient to maintain their health. It is recommended to complete ten sets of any exercise, such as sit-ups and push-ups, taking no more than 60 seconds of rest between each set. This intense routine is designed to provide a full-body workout in a short amount of time, making it a convenient and effective way to stay healthy.

Bad habits and small treats

The key to maintaining good health lies in moderation. While some habits are simply harmful no matter what, such as smoking, it's possible to reduce their negative impact on your health. For instance, if you're trying to quit smoking, you can try vaping as an alternative. E-cigarettes can contain nicotine, or not, depending on the liquid you choose. Starting with a nicotine-infused liquid and gradually reducing your consumption can help you quit smoking completely.

Drinking alcohol is another habit that should be kept in moderation. If you find yourself drinking more frequently or not being able to go a day without an alcoholic beverage, it's time to cut back. Similarly, consuming junk food, fatty, sugary, and refined carbohydrates should be limited. While it's okay to indulge in these foods occasionally as a treat, consuming them regularly can have negative effects on your health and lead to weight gain and internal damage.

Balancing the occasional junk food treat with a healthy plant-based diet is essential to maintaining overall health and wellness.

Balance your diet for optimal health

When it comes to maintaining a healthy diet, the phrase "balance is key" couldn't be truer. This means incorporating all the essential food groups, including carbohydrates, healthy fats, protein, fruit and vegetables, in the right amounts to provide your body with all the necessary nutrients it needs.

It's important to avoid extreme diet plans that promote cutting out entire food groups, such as the popular low-carb Atkins diet, or liquid diets. Such diets can cause your body to miss out on important nutrients and may even be harmful in the long run.

Instead, focus on a balanced and varied diet that includes plenty of whole, plant-based foods, like fruits, vegetables, nuts, legumes, beans, healthy plant-based fats, and whole grains. This type of diet has been shown to have numerous health benefits and is a sustainable approach to eating for life.

To help ensure you are getting all the nutrients you need, you can keep a food journal or plan your meals for the week. This will help you keep track of what you are eating and make sure you are getting everything your body needs to thrive.

In order to get a wide variety of healthy foods, you can sign up for healthy fruit and veg subscriptions or plant-based readymeals such as:

• Riverford (£15 off)
  
  
• Abel and Cole (discount code)
  
  
• Allplants (discount code)

There are many ways you can get discounts and even get some healthy food for free!

Other issues that can affect your health 

There are several other factors that can have an impact on your overall health and well-being. In addition to maintaining a balanced diet and engaging in physical activity, it's important to pay attention to the following:

• Sleep

Getting adequate and quality sleep is essential for good health. Aim for at least 7-9 hours of sleep each night to ensure your body and mind are refreshed. Avoid using electronic devices before bedtime, and instead try reading a book or doing some relaxation techniques to help you fall asleep. If you're struggling with insomnia, speak to a healthcare professional for guidance.

• Stress

Chronic stress can take a toll on both physical and mental health. Symptoms of stress include weight gain, hair loss, and skin problems. To manage stress, try engaging in stress-reducing activities such as yoga, breathing exercises, and mindfulness meditation.

• Medication

It's important to be cautious when taking medication, as some can interact with each other or have negative side effects. Make sure to always follow the recommended dosage and seek advice from a healthcare professional before starting any new medication.  When you are in doubt about something, such as medication or drug interactions, it is always best to go to the source for more information or directly to your GP. For example, you might wonder, “Can I take ibuprofen with panadol?” That is an important question if you require pain relief. You should never combine medications without first understanding what their potential interactions could be.

• Consulting a doctor

If you have any concerns about your health or lifestyle habits, it's always best to consult with a doctor or healthcare professional. They can help you identify any potential issues and provide guidance on how to maintain good health.  It's also important to regularly check in with a doctor for preventive care, such as regular physical exams, women wellness checks and screenings. This can help detect any potential health problems early on and allow for prompt treatment, if necessary.

• Social support

Finally, it's important to have a supportive social network to help you maintain a healthy lifestyle. Whether it's friends, family, or a support group, having people who encourage and motivate you can make a big difference in your overall health and well-being.  Consider joining a local community or recreational group to meet new people who share similar interests and goals. Online forums and social media groups can also be great resources for connecting with others who are committed to living a healthy lifestyle.

Why staying healthy isn't actually difficult at all

Staying healthy is not difficult because it involves making simple, daily choices that can have a big impact on one's overall well-being. Eating a balanced diet, staying hydrated, getting regular exercise, and getting enough sleep are all crucial factors that contribute to good health. Additionally, taking steps to manage stress, such as meditating or practicing deep breathing exercises, can also improve overall health and wellness. While some media sources may portray health and wellness as overly complicated or unattainable, the truth is that making small, consistent changes in one's daily habits can lead to significant improvements in health and well-being.

I hope you see now how simple staying healthy can be. Forget all the rubbish you’ve read about, question what the media might be selling you or what their motive is, and stick to the basics; the things we’ve always known to keep us healthy!  Good quality sleep, regular exercise, as natural a lifestyle as possible without artificial chemicals, and a healthy plant based diet for life.