I often talk about the power of small, consistent changes when it comes to building deep health and well-being. I truly believe that this is where the most progress is made and where I’ve seen incredible results not only with my clients but in my own health journey too. 

Recently I’ve been reflecting on how far I’ve come with my health goals… For a long time I was struggling with issues of vitality like fatigue and systemic stress, as well as hormonal imbalances that affected the health of my skin (this is partly why I became a nutritionist in the first place!). A large part of my healing journey was moving away from restrictive diet trends that were depleting my body and trashing my metabolism - and then moving towards a more natural and intuitive way of eating that focused on whole, nourishing foods. For me, this was the Mediterranean diet. After that came the more nuanced changes that worked in tandem with my nutrition…

Here are some of those smaller changes and unexpected habits that I’ve incorporated into my personal health plan. These specifically helped me build stress resilience, improve my energy levels and moods and heal my chronic hormonal acne.

1. Eating a well-balanced breakfast within an hour of waking 

Fueling my body with a balance of essential nutrients before demanding too much of it is just one way I optimise my diet. This helps me manage my cortisol levels and blood sugar balance, which has a profound effect on my energy, moods and also the health of my skin. This has been a really important step in my acne-healing journey and as a bonus, also helped curb food cravings (particularly for sweets and starches) later in the day.

2. Having coffee after breakfast, and not before 

I love my morning coffee, this is a ritual I don’t see myself giving up any time soon, but despite the known health benefits of coffee, caffeine is an appetite suppressant. I found that drinking it before breakfast really pushed back my breakfast time and sometimes prompted me to skip breakfast altogether… All in all, this would leave me running on empty for the first half of the day - as mentioned above, the goal is to start the day by fueling my body well.

3. Focusing on low-intensity exercise during busy and stressful periods 

I think we often underestimate how effective low-intensity exercise can be. Activities like yoga, pilates and walking provide a good combination of strength, balance, flexibility and aerobic fitness without being overly depleting, unlike high-intensity exercise like running or weight lifting. For me, exercise is very much a stress management tool and these practices leave me feeling energized rather than exhausted which is really important for my current health goals.

4. A daily walk specifically in the first half of the day 

Exposure to sunlight in the morning can help regulate the body’s circadian rhythm and improve the sleep-wake cycle - essentially, getting some sun in the morning, helps me sleep better at night! Sunlight also helps the brain produce serotonin, that “feel-good” chemical that helps regulate moods and counteract cortisol in the body. Of course, a certain amount of sunlight on bare skin is also important for the production of vitamin D, which many of us lack with so many hours spent indoors. 

5. Cooking at home most of the time 

I love eating out as much as the next person, this is a really nice social activity I enjoy throughout the week. However, cooking at home allows me to have complete control over the quality of my meals and the nutrients I’m getting day-to-day. Aside from the nutritional benefit, the simple act of actually handling, smelling and seeing food before eating is an important part of the appetite cycle…This keeps me connected to my natural hunger and fullness cues.

6. Leaving the phone out of the bedroom

I can’t claim this as my own initiative, it was a rule my husband encouraged and serves the sole purpose of improving sleep quality. The light emitted from devices like phones, computers and TV can suppress the secretion of melatonin - a chemical produced by the brain that induces sleep. Keeping my phone out of the bedroom stops me from mindlessly scrolling before bed, but also keeps me from reaching for my phone on those nights sleep doesn't come so easily, which of course would only make sleep harder! This has honestly made such a big difference in my bedtime routine.

While your health goals may be totally different to mine, practices like these are well worth including for overall wellbeing. Stress management, good quality sleep and habits that help fuel and nourish your body are essential for a longer, healthier and happier life. 

If this all resonates with you and you’re ready to make a lifestyle change that will take you from depleted and struggling against your body to regaining your vitality and quitting restrictive dieting for good… then the Mediterranean Diet could be a good fit for you!

The Med Reset online course is designed with all this in mind. In this course, you will have a step-by-step guide to boost your energy levels, build your mental wellbeing and reach your healthy weight - so you can actually feel and look your best for the long term, and never have to “diet” again!