Top 10 wellness tips As an Integrative Health Practitioner, Matakana local, Marique Knight, helps men and women prioritise their health so that they have more energy, less stress and great gut health. By addressing the root cause of symptoms, Marique supports and guides her clients in making the dietary, lifestyle, and mindset changes necessary to ensure optimal health and wellness, longevity and anti-ageing. We asked Marique for ten wellness tips that, when practised daily, will create lasting results. Wo rd s Mi l ly No l a n
If you graze all day, your digestive system never gets a break. Not only does this rob you of precious energy, but it can throw your blood sugar off too. Ideally, leave three to four hours between meals, so that you’re not piling new food on top of partially-digested food, which can cause bloating and gas. Provided you’re eating enough protein, healthy fats and carbs, you should easily last between meals.
Sadly, we are all exposed to human-made chemicals these days and when these enter the body, they can wreak havoc with how we feel. That’s why it’s so important to actively assist the body in getting rid of these toxins that build up over time. Saunas are perfect for this. But apart from just getting sweaty, we also need to be mindful to limit our exposure to toxins wherever possible. Choose safer alternatives for skincare and cleaning products, since your skin absorbs what you put on it.
such as vitamins and minerals. When we’re lacking these micronutrients, the body will struggle to buffer the stress or fight winter bugs. Ideally, we’d get all these nutrients from food alone but nowadays that’s not as easy, and our busy lives deplete us faster. Fill the gaps in your diet with a goodquality multivitamin, along with an Omega 3 supplement to help ensure your body isn’t deficient in any key nutrients.
2. Use your breath
4. Make veggies the main affair
Used to its full potential, the breath can help us master almost any situation. These days, stress is inevitable, but it’s our response to it that makes the difference. The best and easiest way to calm yourself in a stressful situation is by deep belly-breathing. When we slow the breath, it conveys to every cell in our body that we’re safe. It switches us from ‘fight or flight’ mode into ‘rest and repair’ mode. And it’s so effective that a few deep, slow breaths can literally change our physiology.
All gurus would agree that the best diets in the world have one thing in common – they’re 60-80 percent plant based. And since no food nourishes the body in more ways than plants, you really want to be making veggies the main affair. Aim to eat seven-plus cups of fruit/vegetables daily (two to three handfuls at every meal). This is key for optimal health and vitality. Bonus points for organic, local and seasonal produce.
Prioritising sleep is one of the most important things you can do for your health. Sleep is when the magic happens and if you can’t restore your sleep you will have a hard time getting well. Try to get to bed by 10pm, because around this time we can get a little rise in cortisol, meaning we don’t feel so tired anymore, and miss the opportunity to fall into a deep restorative sleep. Capitalise on quality sleep in the first part of the night if you want to feel your best.
1. Stop snacking
3. Get sweaty Supporting detoxification is the missing piece for many people struggling with their health.
5. Replace your deficiencies The body becomes imbalanced for two main reasons: too much of the things we don’t need, and not enough of the ones we do –
6. Priortise sleep
7. Practise gratitude Take a moment to appreciate the good things in your life, no matter how big or small. When we are grateful, we can’t physically feel stressed at the same time. And this feeling
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