5 Quick Health And Wellness Wins You May Be Overlooking

Life is busy. Health and wellness often unintentionally take a back seat to studying, earning a living, caring for family and dealing with the myriads of responsibilities that inevitably arise in adult life. We all know what we should be doing, but doing it is often a different story.

It's little wonder that we only consider what may have caused our health setbacks when we fall ill or experience an unexpected health setback. Instead of having to make significant overhauls, ensuring you're looking after your physical and mental health on an ongoing basis through small, incremental changes can give you quick wins that have a positive impact over time.

We all know to pay attention to our diets and hydration levels, maximising whole food and water intake as much as possible. Still, what else can be done, and how much is necessary? Below are some obvious but often overlooked areas that influence health and wellness.

1. Oral Health

The health of your teeth and gums can affect your overall health. The mouth is the gateway to the digestive and respiratory tracts. Germs that linger in the mouth can find their way into the stomach, bowel and lungs, causing disease throughout the body.

Oral hygiene, which involves brushing teeth for at least two minutes twice a day and daily flossing, is an effective way to keep the germs that cause illness away. Toothbrushes should be replaced every three to four months (or sooner if you're hard on them and wear the bristles out).

Make time for annual checkups and cleaning; if teeth or gum issues are present, more regular appointments may be needed.

2. Quality Sleep

Do you have sleep debt? Most adults need at least 7 hours of sleep, with children and adolescents requiring more. If you find yourself going to be later and later just so that you can get in a few hours of "downtime" or "me time" between work and chores, you may quickly accumulate a sleep deficit. There is only so long before the impact is felt, and over time, this can adversely affect your mental and physical health. Sleep deprivation is associated with a decline in memory and cognitive ability, greater risk of accidents, reduced immune function, and weight gain due to metabolic dysregulation. Stress management and interpersonal relationships are also affected, as when we're tired, we tend to be less patient and more short-tempered. Chronic sleep deficits increase the risk of high blood pressure (hypertension), diabetes, heart disease and stroke.

While sleeping in or napping on weekends can help, sleep deprivation requires several days of recovery. Moreover, sleeping when you're supposed to be unwinding can shorten weekends, compounding the feeling of needing more time.

If you're caught in this cycle, take the time to identify why. Do you have too much on your plate? Are there things you need help with, or could you streamline them to make your day more efficient so that you don't need to steal time from your sleep to make it all work? Addressing this is the first step. The second is to prioritise sleep and develop a solid bedtime routine. If you have waking time habits that affect the quality of sleep you're getting – like drinking too much caffeine or indulging in screentime before bed, re-think the timing of these. And lastly, consider your bedtime environment and ensure that you optimise it for good sleep. Controlling room temperature, blocking out light or noise or even investing in a new bed and linen may be required to achieve a great night's sleep.

3. Exercise

We all know exercise is crucial in reducing disease risk and optimising health. Still, it's not always easy to fit in, and some people don't enjoy it. So, if you're not blessed with the "I love exercise" gene, what is the minimum we can get away with?

The answer depends on the intensity you're putting in. One Harvard study showed that as little as 15 minutes of vigorous exercise a week can make a difference, but from the 40-minute mark onwards, the risk of death from all causes decreased significantly. For those preferring moderate exercise like walking, 150 minutes per week, ideally 300 minutes, is enough to provide notable benefits.

4. Posture and Ergonomics

Poor posture and ergonomics can have a surprising impact on your body, resulting in musculoskeletal issues that lead to neck, back, and body pain. Muscle tension that causes headaches and compounds stress is also common, as is carpal tunnel, which causes tingling, numbness and pain in the hands and wrist, and even digestive issues.

Not only is it essential to take movement breaks, but it is also important to be aware of your posture when sitting or standing. Develop a habit of doing body checks: pull the shoulders back and down, lift the chin slightly, straighten the back and pull in the stomach muscles. Breathe deeply.

If your chair or desk, keyboard or mouse, or any other equipment you're working with contributes to posture issues, plan to replace it. If you're experiencing discomfort or pain in the areas described above, it may be worth seeing a licensed physiotherapist who can help alleviate pain and prescribe exercises to assist.

5. Social connection

The world is more connected than ever, yet many people feel lonelier. For those dealing with anxiety, stress and depression, social withdrawal is often a self-protection mechanism that has disastrous effects on both physical and mental health over the long term.

Staying connected to others creates feelings of belonging, acceptance and value. Studies show that people with stronger social bonds generally live longer and lead healthier lives. Relationships improve our ability to cope with negative emotions and manage stress, anxiety and depression and can even positively impact our eating habits, physical activity and sleep quality.

Spending quality time with people we enjoy should be prioritised. If you don't have many social connections, make a conscious effort to join a group hobby or organisation that aligns with your interests to meet more like-minded people and possibly make new friends. 

Achieving optimal health and wellness is a decision. Each day, we can do small things that add up over time and have lasting mental and physical benefits. So don't wait until something is wrong to make a change. Do it today, and not only will you add something to your list of achievements, but you'll also reap the rewards for years to come.