Much of today’s lifestyle revolves around a hectic, time-pressured 24-7 culture. If you are constantly busy with multiple demands on your time, it can be easy to ignore warning signs your body is giving you that you need to take steps to boost your health.

In the modern internet world there is an overwhelming amount of information; it can be hard to find health advice that you can trust, particularly as the main media channels are typically dominated with a single, orthodox narrative.

We always provide information from an evidence-based perspective, orientated towards a holistic and Personalised Health approach, and aim to provide you with actionable knowledge and tips to help you on your journey to optimal health.

In this article we’ll look at 5 signs that mean it is time for you to take positive steps to address and boost your health.

Topics covered in this article:

1. Skin

Your skin is the largest organ in your body and plays a vital part in the body’s natural detoxification processes. Many underlying health concerns can present with skin conditions including the following:

  • 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.

Many skin disorders are not a sign of underlying serious health conditions but if you have any concerns about frequently occurring skin problems or a new, drastic change in your skin, seek advice from a health professional.

2. Fatigue

If you feel constantly tired, not able to sleep well, or experiencing energy slumps throughout the day, you could be suffering from fatigue. Many factors can contribute to fatigue and alleviating it involves addressing these underlying causes.

Some symptoms that can present both in parallel with and as a result of fatigue include depression, low energy, difficulty concentrating, irritability, and muscle weakness.

The following factors can contribute to fatigue.

  • 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.

Here are positive steps you can take to help you alleviate these contributing factors of fatigue and your overall health:

  • 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.

3. Digestion

Some of the most common digestive issues include bloating, diarrhoea, constipation Irritable Bowel Syndrome (IBS), acid reflux and gallstones. If your digestive system is not working optimally, this has a negative effect on many other aspects of the body’s functions.

Contributing factors to poor digestion can include underlying health conditions as well as lifestyle factors such as high stress, poor sleep and bad dietary habits.

  • 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.

Here are some ways to alleviate common digestive issues.

  • 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.

4. Immunity

70-80% of your body’s immune cells are found in the gut, so optimising your gut health is vital to ensure the immune system can function effectively.

Addressing the factors that contribute to negatively impact your immune system and implementing healthy lifestyle habits can enable you to support and strengthen your immune system to better defend against infections and maintain overall wellness.

The following are some of the factors contributing to poor immunity:

  • 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.

In addition to some of the steps we have outlined in earlier sections of this article, in terms of ensuring you have a balanced diet, employ stress management techniques to reduce stress, and prioritise sleep and regular exercise, it is also important to moderate your alcohol consumption.

Limit alcohol intake to moderate levels (up to one drink per day for women and up to two drinks per day for men) and avoid excessive drinking to minimise its negative effects on immune function and overall health.

5. Brain power

The brain needs a steady stream of vitamins, minerals, amino acids and sugar to function effectively. If this brain ‘fuel’ fluctuates even slightly, you can become irritable or jittery.

Sleep deprivation, poor nutrition, dehydration, stress and anxiety, and a sedentary lifestyle can all impact the functioning of your brain.
Brain fog is characterised by forgetfulness, difficulty concentrating, and a lack of mental clarity.
Stress, which causes the release of the stress hormone cortisol, promotes inflammation and scientists believe inflammation is a major cause of a foggy brain.

Fasting can be an effective tool in helping your body eliminate toxins which can contribute to brain fog.

You can improve your cognitive function and enhance your overall wellbeing by implementing healthy lifestyle habits. Similarly to addressing the other health issues we have been looking at, you should prioritise adequate high quality sleep, manage stress levels, maintain a nutritious diet, stay hydrated and regularly exercise to boost your brain’s health.

Takeaway

Listening to your body and recognising these signs is important to enable you to take positive steps as to what aspects of your lifestyle you can address to improve your health.

If you would like support on your journey to optimal health, then why not come to Amchara?

On an Amchara health retreat you will be immersed in a supportive and nurturing environment that enables you to switch off, relax and kickstart your health journey, with tailored advice from our Personalised Health practitioners, taking into account your individual health circumstances and goals, and including physical activities and empowering, educational talks.

Our retreats are designed to help you detoxify both physically and mentally, and our Personalised Health practitioners will support you and empower you to ‘Change for Good’.

If it is hard to find time to get away, why not try Amchara Juicery – cold-pressed, nutritious juices delivered to your door to help you boost your health, naturally. Created by Amchara’s expert in-house health team, you can enjoy a range of fresh, organic juice cleanses (and super soups) at home.

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