5 signs it is time to boost your health

Recurring, frequent rashes can be a symptom of infection.

Grey, sallow skin can be indicative of underlying chronic disease.

Bluish skin can be a sign of poor blood circulation related to heart conditions.

Yellowish skin can be an indicator of liver toxicity and other related liver problems

Yellowish small bumps under the eyes and around the nose called xanthelasma are caused by cholesterol deposits and in some cases are a sign of high cholesterol.

Acne and pimples can be linked to hormonal changes, particularly likely during puberty, with PMS and during the menopause.

Psoriasis, rosacea and eczema can be aggravated by stress, partly due to over-production of the stress hormone cortisol which causes inflammation and can increase the skin’s production of oil.

Sleep quality: poor sleep quality, including insomnia or disrupted sleep patterns.

Stress and anxiety: physical, mental and emotional stressors can drain your energy levels.

Nutritional deficiencies: inadequate intake of essential nutrients, such as iron, vitamin B12, and magnesium.

Sedentary lifestyle: lack of physical activity or prolonged periods of sitting can lead to muscle weakness and decreased energy levels.

Medical conditions: underlying medical conditions such as hypothyroidism, diabetes, or chronic fatigue syndrome.

Improve sleep hygiene: establish a regular sleep schedule, create a relaxing bedtime routine, avoid blue light from screens, alcohol, caffeine and food in the hours before bedtime, and ensure a comfortable, dark sleep environment to promote better sleep quality.

Stress management: practice relaxation techniques such as deep breathing, meditation, yoga, or mindfulness to reduce stress and promote both physical and mental wellbeing.

Balanced nutrition: make sure you consistently consume a well-balanced diet rich in a range of fruits and vegetables, lean proteins, and whole grains to ensure adequate intake of essential nutrients. Try to avoid or at least minimise your intake of stimulants such as caffeine, energy drinks and alcohol. It can be advisable to consider supplementation if deficiencies are identified.

Regular exercise: engage in regular physical activity to improve all aspects of your overall health including circulation, energy levels, and overall fitness. Aim for a mix of aerobic exercises, strength training, and flexibility exercises for optimum results. Be mindful that excessive, extreme exercise can also lead to fatigue.

Medical evaluation: consult with a healthcare professional to evaluate and address any underlying medical conditions or medications that may be impacting your sleep and contributing to fatigue. Diagnostic tests, medications, or lifestyle modifications may be recommended to manage chronic fatigue symptoms effectively.

Stress: emotional stress and anxiety can disrupt the functioning of the digestive system, leading to symptoms like abdominal discomfort, bloating, or changes in bowel habits.

Dietary habits: consuming high-fat, spicy, or processed foods, as well as excessive alcohol or caffeine intake, can irritate the digestive system and lead to issues like indigestion or acid reflux.

Food sensitivities: intolerances or sensitivities to certain foods, such as lactose or gluten, can cause digestive discomfort, gas, bloating, and diarrhoea.

Lack of fibre: inadequate intake of dietary fibre can lead to constipation and sluggish bowel movements, making it harder for the digestive system to process food effectively.

Imbalance of gut microbiota: Disruption in the balance of beneficial and harmful bacteria in the gut can lead to digestive issues such as gas, bloating, diarrhoea, or constipation.

Healthy eating habits: adopt a balanced diet rich in a variety of fruits, vegetables, whole grains, lean proteins, and healthy fats. Limit your intake of processed foods, spicy foods, and high-fat foods that can irritate the digestive system.

Stress Management: practice stress-reduction techniques such as deep breathing exercises, meditation, yoga, or mindfulness to help calm the mind and relax the body, thereby promoting optimal digestive function.

Identify and avoid trigger foods: keep a food diary to identify foods that trigger digestive symptoms, and avoid or limit them in your diet. Consider consulting with a healthcare professional or registered dietitian for guidance.

Increase fibre intake: increase your intake of dietary fibre from sources like fruits, vegetables, whole grains, legumes, and nuts. Fibre helps promote regular bowel movements and supports overall digestive health.

Probiotics and prebiotics: incorporate probiotic-rich foods such as yoghurt, kefir, sauerkraut, and kimchi into your daily eating plan to promote a healthy balance of gut bacteria. Additionally, consume prebiotic-rich foods such as garlic, onions, bananas, and asparagus to nourish beneficial bacteria in the gut and support digestion. You may also like to consider probiotic supplements, under the guidance of a healthcare professional.

Nutritional deficiencies: inadequate intake of essential nutrients, such as vitamins, particularly vitamin C, vitamin D and vitamin E, and minerals such as zinc, selenium and iron) can weaken the immune system and make you more susceptible to infections and illness.

Chronic stress: prolonged periods of stress can suppress your immune function by increasing the production of stress hormones such as cortisol, which can impair your body’s ability to fight off pathogens effectively.

Lack of sleep: insufficient or poor-quality sleep can disrupt the body’s immune response, as sleep is essential for the production of cytokines – proteins that regulate inflammation and immune function.

Sedentary lifestyle: lack of regular physical activity can weaken the immune system by reducing circulation, impairing the function of immune cells, and increasing the risk of chronic diseases that can compromise immunity.

Excessive alcohol consumption: heavy alcohol consumption impairs immune function by disrupting the balance of immune cells, suppressing the production of cytokines, and damaging the lining of the gut, which plays a crucial role in immune health.