Welcome to this months guest blog where I'm happy to introduce Ellie Foster, a qualified physician associate working within NHS Primary Care. Ellie's aim is to provide clients with an understanding of their own well-being. Her approach is to address their current lifestyle using a Tailored Wellness Blueprint, a road map designed to guide you towards optimal health and vibrant living!
'In a world filled with generic health advice, quick fixes, pharmaceutical fads, diet supplements, AI generated content, and more; finding what truly works for you can feel like searching for a needle in a haystack.
At Flourish with Lifestyle Medicine, we believe in the power of personalised wellness. Thats why we champion the creation of a Tailored Wellness Blueprint – a roadmap designed to guide you towards optimal health and vibrant living.
But what exactly is a Tailored Wellness Blueprint, and how can it transform your life?
It's a comprehensive, individualised plan that integrates the six pillars of lifestyle medicine to address your unique needs and goals.
The Foundation: The Six Pillars of Lifestyle Medicine
Before diving into the blueprint, lets revisit the core principles that underpin our approach:
Nutrition: Fuelling your body with whole, plant-predominant foods is essential for energy, disease prevention, and overall well-being.
Physical Activity: Regular movement enhances cardiovascular health, strengthens muscles and bones, and boosts mood.
Stress Management: Mastering stress reduction techniques like mindfulness and meditation promotes emotional balance and resilience.
Restorative Sleep: Prioritising quality sleep is crucial for cognitive function, immune health, and cellular repair.
Positive Social Connections: Cultivating meaningful relationships fosters a sense of belonging and reduces feelings of isolation.
Avoidance of Risky Substances: Minimising or eliminating tobacco, excessive alcohol, and other harmful substances and or behaviours, protects your health and longevity.
These pillars are not isolated concepts; they're interconnected, working synergistically to create a foundation for lasting wellness. The Holistic Approach provided by Flourish allows for an individual to be considered from head to toe on an individual basis. There are no ‘one size fits all approaches with lifestyle medicine.
Making positive changes to your health can feel daunting, but remember, your mindset is your most powerful tool.
Believe in yourself: You are capable of achieving your health goals.
Focus on progress, not perfection: Every small step counts.
Embrace challenges: Setbacks are opportunities for growth.
Cultivate a positive attitude: A positive mindset can make all the difference.
Surround yourself with support: Connect with people who inspire and motivate you.
Remember, your journey to better health starts with a single step and a positive mindset.
Building Your Tailored Wellness Blueprint:
Creating your personal blueprint involves a thoughtful, step-by-step process:
Self-Assessment: Not the HRMC version.
Start by reflecting on your current lifestyle. Identify areas where you excel and areas that need improvement across each of the six pillars. Consider your personal health history, preferences, and challenges.
Fail to Prepare, Prepare to Fail.
Correction, I hate the word FAIL. It’s one ‘F’ word I ban. Who are we failing if we treat ourselves to something more indulgent, or miss a day of exercise? Long term changes have to be realistic and achievable.
Setting Realistic Goals: Be specific, have measurable goals, not necessarily weight, in-fact-you’re best to ditch the scales. Prioritise achievable, relevant, and time-bound (SMART) goals. For example, instead of “eat healthier,” aim for “add one serving of vegetables to every lunch for the next month.”
Remember, changes for your health are not a quick fix. Setting unrealistic goals during times of high motivation, such as new years resolutions, sets us up to fail struggle. For example - I will go spinning 4 times per week every week...., February finally comes and you slip off the enthusiasm wagon. Perceived fail.
Instead, stack an existing habit with a new habit- such as standing on one foot or doing 20 squats whilst brushing your teeth. You (hopefully) do this twice a day already, it won’t take any more time, just a little bit more effort. Set reminders, stick to it every day, and it will become a habit that you don’t even think about. Let’s face it, we don’t add a reminder on our calendar to brush our teeth.
Meal Planning: *full disclosure - I am not a meal planner.
However, I always have cupboard and freezer supplies to knock up a healthy meal. Frozen fruits and vegetables are usually a lot more affordable, they considerably save time as they require zero/ minimal prep, and are often more nutritious as they’re frozen at source. So stock your freezer with the goods, ditch the UPF (ultra processed food) freezer items and make space. use recipe books for inspiration, I never follow recipes as I never have all the ingredients- be a ‘chuck it inner’ and explore with flavours. Aim for 35 plants per week, this includes any fruit, vegetable, nuts, seeds and grains. It’s doable, and you’ll feel the benefits.
Prioritise your sleep:
Sleep is the magic ingredient to help you achieve your goals. Sleep deprivation plays havoc with your hormones, your appetite, your metabolism, your mood, and more. Schedule down time, ditch the screens 2+ hours before you wish to go to sleep, and try to implement a relaxing routing. Improve your sleep quality with these simple tips: Use an eye mask to block out light, unwind with a warm shower or bath, and read a book in bed with a dim bedside lamp. These calming activities can help prepare your body for restful sleep.
Tracking Progress:
Monitor your progress and make adjustments as needed. Use a journal, app, or other tracking method to stay accountable.
Seeking Professional Guidance:
Partner with a lifestyle medicine professional to gain personalised support and expertise. They can help you identify potential obstacles, develop effective strategies, and stay motivated.
Flexibility and Adaptability: Your blueprint is a living document. Be prepared to adapt it as your needs and circumstances change.
The Benefits of a Tailored Approach:
Increased Motivation: A personalised plan is more engaging and sustainable than a generic one.
Improved Adherence: Tailoring the plan to your preferences increases the chances of sticking with it.
Enhanced Results: Addressing your specific needs leads to more effective and lasting outcomes.
Empowerment: Taking control of your health empowers you to live a more fulfilling life.
At Flourish with Lifestyle Medicine, we believe that everyone deserves to experience the transformative power of personalised wellness. By creating your Tailored Wellness Blueprint and embracing the six pillars of lifestyle medicine, you can unlock your full potential and embark on a journey towards optimal health and vitality.
Ready to create your Tailored Wellness Blueprint? Contact us today to schedule a consultation and begin your journey to a healthier, happier you!'
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