A healthy relationship with food and exercise is not just about the physical outcomes. It's about nurturing your mental health, recognising the interplay between mind and body, and using nutrition and physical activity as tools to support overall wellbeing.
The key to a wholesome life is finding a sustainable middle ground – a relationship between food and exercise that is rooted in balance and moderation, and adopting a more holistic and forgiving approach towards nutrition, physical activity and mental health.
Mindful eating
Mindful eating requires an understanding that all foods can have a place in our diets.
The right nutrients from a balanced diet fuel our physical activities, while exercise, in turn, can improve our digestion and metabolism, helping us to make the most of the food we eat.
A nutritious diet also supports cognitive function and emotional stability. Foods rich in antioxidants, healthy fats, vitamins and minerals nourish the brain and protect against oxidative stress, which can contribute to cognitive decline. For example, the omega-3 fatty acids found in fish are known to enhance brain health, potentially reducing the risk of mental health issues.
The Eatwell Guide shows that to have a healthy, balanced diet, people should try to:
- eat at least 5 portions of a variety of fruit and vegetables every day (these should make up just over a third of everything you eat)
- base meals on higher fibre starchy foods like potatoes, bread, rice or pasta (these should also make up just over a third of everything you eat)
- have some dairy or dairy alternatives (such as soya drinks)
- for protein, eat some beans, pulses, fish, eggs or meat
- choose unsaturated oils and spreads, and eat them in small amounts
- drink at least 6 to 8 glasses of fluid a day
Moderation is equally important; it's the practice of avoiding excesses and extremes. This involves listening to your body's cues for hunger, satiety and fatigue and responding to them with kindness rather than strict control or disregard.
Joyful movement
In regard to exercise, the key is to ensure our bodies reap the benefits of physical activity without succumbing to injury or burnout. Over-exercising can be just as detrimental as a sedentary lifestyle, so it is important to listen to our bodies and incorporate rest and recovery into our fitness regimes.
Exercise should not be a punishment for what you've eaten or purely a tool for weight management. Instead, find forms of movement that you genuinely enjoy and look forward to. This could be anything from dancing, hiking, swimming, yoga, team sports or simply walking more. When you focus on the joy and the energy that exercise brings rather than the calories it burns, you're more likely to stick with it in the long term.
Rest is also a critical component of a healthy exercise routine to ensure you're giving your body adequate time to recover between workouts. Listen to your body and incorporate rest days into your routine, embracing activities that promote recovery, like stretching, gentle walks or meditation.
Protect your mental health
It's essential to find a healthy balance that works for you – allowing for social events, rest and the occasional indulgence – as a diet or exercise plan that negatively impacts your mental health is counterproductive. This flexible approach can help prevent the development of obsessive or negative thoughts surrounding food and exercise.
It's also essential to remember that each body is unique, and what works for one person may not work for another. Avoid comparing your eating habits or physical shape to others as this can lead to negative feelings and unhealthy behaviours. Focus on your personal journey and progress, setting realistic and personal goals that contribute to your overall health and happiness.
Conclusion
In conclusion, a balanced lifestyle is about nourishing your body, engaging in physical activity for pleasure, and understanding that perfection is neither possible nor necessary for good health. By adopting a kinder and more integrated approach to eating and exercise, you can create a sustainable and positive lifestyle that supports your wellbeing in the long term.
If finding a balanced relationship with food and exercise feels overwhelming, seek the guidance of professionals. A registered dietitian can help you understand your nutritional needs, and a certified personal trainer can design an exercise plan that aligns with your goals and interests.
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