We’ve all been there before: working late, burdened by negative thoughts, resenting our jobs and neglecting all other aspects of life. We opt for junk food – either to provide temporary relief or because it’s easy – and we give up on exercise, promising ourselves that next week is “the week we’ll turn it around”. If that sounds familiar then I want to reassure you that you’re not alone, and that the solution is simple.

There are 3 simple rules to leading a healthy lifestyle.

These are not overnight quick-wins, but behavioural changes requiring long-term commitment. Adopting new behaviours to enhance wellness not only reduces risk of developing life-threatening conditions, but also improves everyday quality of life.

This week, I had the pleasure of presenting the importance of wellness to an inspiring group of teachers dedicated to helping young children with special needs. Though a typical job might not be nearly as physically or emotionally demanding, we all face similar challenges.

In my talk, I addressed the profound impact that these 3 simple rules have on physical, social and mental wellbeing, both within the workplace and beyond.

Rule #1: Eat smart

This means striking the right balance of food quality and food quantity.

Quality foods contain little saturated fat/trans-fat, low levels of salt and sugar and adequate levels of nutrients for bodily functions. As a first step, you should ensure that your meals are balanced with sufficient proportions of carbohydrates, proteins and fats as well as essential vitamins and minerals to fuel the body.

Quantity simply refers to the number of calories consumed from foods vs. the number of calories burned. If you eat more than you burn then you should expect to gain weight. Managing quantity doesn’t necessarily require militant tracking of everything you eat, but basic moderation and portion control. Here are my top 3 tips to avoid over-eating:

• Choose healthy snacks to satiate hunger between meals
• Cook yourself to gain control over what you eat (check out my recipes for some ideas) – seemingly inconspicuous restaurant meals can be up to 1000+ calories!
• Avoid adding empty calories to your meal, e.g. sodas, desserts, dressings and dips

Rule #2: Get moving

The benefits of exercise are endless both in the immediate and long-term. This includes reduced morbidity, greater stamina and strength, increased energy, improved appearance, and stress relief.

An effective exercise programme should include the following elements:

• Cardiovascular: Exercises that improve your cardiovascular system e.g. walking, running, cycling, swimming, rowing, stair climbing, etc. – or even simple decisions like taking the stairs instead of an elevator!
• Strength:  Strength exercises help build and maintain muscle mass, including free weights, machines and bodyweight exercises (see my post Getting to Grips: Weight Training for more on this)
• Flexibility: Stretching prevents shortening of the muscles to reduce risk of injury

Rule #3: Manage stress

Stress will arise under circumstances that seem wholly unique to us. However, scientific research led by Dr. Sonia Lupen (Director, Center for Studies on Human Stress) has found that stress is driven by four common factors that can be neatly summarised as NUTS:

• N: Novelty – New scenarios or experiences
• U: Unpredictability – Frequent changes in our circumstances or lack of certainty
• T: Threats to ego or self – Things that question our competence or embarrass us
• S: Sense of control – The feeling of having no control over an important outcome or situation

Don’t go NUTS with stress! Instead, consider these six proven ways to relieve your stress.

1. Deconstruct the stress – Understand which of the NUTS is at work
2. Develop a plan B – Work out what you will do if the situation persists
3. Do belly-breathing – Controlled breathing and singing reduces stress
4. Listen to music – Music synchronises your breathing – the slower the better
5. Laugh – Laughter tells your body you are not under threat, allow you to relax
6. Exercise – Get rid of the energy you have created