There are many ways to improve your mental health, physical health, and performance. There are five things we all should strive to do every 24 hours, and they form the basis of mental health, physical health and performance. The implementation of these five elements every 24 hours we place ourselves in the best possible position to thrive and overcome any challenges….

01 Sleep

• Mental health: Lack of sleep has been linked to an increased risk of developing depression, anxiety, and other mental health disorders. It can also lead to irritability, mood swings, and difficulty with cognitive tasks such as decision-making and problem-solving.
• Physical health: During sleep, the body repairs and restores tissues, muscles, and organs. Lack of sleep has been linked to an increased risk of developing chronic conditions such as heart disease, diabetes, and obesity. It can also weaken the immune system, making individuals more susceptible to illness and infections.
• Memory and learning: Sleep plays a vital role in consolidating memories and processing new information, which is important for learning and retaining new information.
• Athletic performance: Lack of sleep can lead to decreased endurance, slower reaction times, and reduced accuracy, all of which can negatively impact athletic performance.
• Mood and stress: Getting enough sleep is important for regulating mood and reducing stress. Sleep deprivation can lead to increased levels of stress and anxiety, making it harder for individuals to cope with daily stressors.

To promote good sleep, it's recommended that adults get between 7-9 hours of sleep per night. Establishing good sleep habits such as going to bed and waking up at consistent times, avoiding electronics before bed, and creating a comfortable sleep environment can help promote better sleep and improve overall health and well-being.

02 Sunlight

• Vitamin D: Sunlight is the primary source of vitamin D, which is crucial for healthy bones, teeth, and muscles. It also helps regulate the immune system, reduce inflammation, and improve mood.
• Mental health: Exposure to sunlight has been shown to boost mood and reduce symptoms of depression. This is thought to be due to the release of serotonin, a neurotransmitter that regulates mood.
• Sleep: Sunlight exposure helps regulate our circadian rhythm, which influences our sleep patterns. This can lead to better sleep quality and reduced insomnia.

It's essential to note that too much exposure to sunlight can be harmful to our health, increasing the risk of skin cancer and premature ageing. It's best to aim for moderate sunlight exposure, particularly in the morning or late afternoon when the sun's rays are less intense. Additionally, wearing protective clothing and using sunscreen is crucial when spending time outdoors.

03 Movement

• Physical health: Regular movement, such as walking, jogging, or strength training, can help maintain a healthy weight, improve cardiovascular health, build muscle and bone strength, and reduce the risk of chronic diseases such as diabetes, hypertension, and heart disease.
• Mental health: Movement has been shown to reduce symptoms of anxiety and depression, improve mood, and boost cognitive function. It can also increase self-esteem, reduce stress, and improve sleep quality.
• Brain health: Movement can promote neuroplasticity, which is the brain's ability to form and reorganise connections between neurons. This can lead to improved cognitive function and a reduced risk of age-related cognitive decline.

It's essential to note that movement doesn't have to be intense or time-consuming to be beneficial. Even small amounts of movement throughout the day, such as taking short walks or doing household chores, can be beneficial. The key is to find movement that you enjoy and can incorporate into your daily routine. Additionally, it's important to consult with a healthcare provider before starting a new exercise program, particularly if you have a chronic health condition or injury.

By incorporating regular movement into our daily lives, we can enjoy improved physical health, better mental well-being, and a better quality of life

04 Nutrition

• Physical health: A balanced diet that includes nutrient-dense foods such as fruits, vegetables, whole grains, lean proteins, and healthy fats can help maintain a healthy weight, improve cardiovascular health, reduce blood pressure, and lower the risk of chronic diseases such as diabetes, cancer, and heart disease.
• Mental health: Good nutrition can also have a positive impact on our mental well-being. Some nutrients, such as omega-3 fatty acids, B vitamins, and magnesium, have been shown to reduce symptoms of anxiety and depression and improve mood.
• Cognitive function: A healthy diet can improve cognitive function and reduce the risk of age-related cognitive decline. Nutrients such as antioxidants and omega-3 fatty acids can help protect the brain from oxidative stress and inflammation, which are associated with cognitive decline.
• Energy levels: Good nutrition can also improve energy levels and reduce fatigue. A balanced diet that includes complex carbohydrates, protein, and healthy fats can provide the body with the energy it needs to function at its best.

It's important to note that good nutrition doesn't have to be complicated or restrictive. Simple steps like eating a variety of whole foods, reducing processed and sugary foods, and staying hydrated can significantly improve our nutrition. Additionally, consulting with a registered dietitian can be helpful in developing a personalised nutrition plan that meets our individual needs and preferences.

By prioritising good nutrition, we can improve our physical and mental health, enjoy better energy levels, and reduce the risk of chronic diseases.

05 Water

• Physical health: Water is crucial for maintaining bodily functions such as regulating body temperature, transporting nutrients and oxygen to cells, and lubricating joints. It can also help prevent constipation, reduce the risk of kidney stones, and improve overall kidney function.
• Mental health: Proper hydration is essential for our mental well-being. Even mild dehydration can impair cognitive function, including concentration, alertness, and short-term memory. Staying hydrated can also improve our mood and reduce fatigue.

• Exercise performance: Adequate hydration is critical for optimal exercise performance. Proper hydration before, during, and after exercise can help maintain energy levels, improve endurance, and prevent cramping and injury.

It's important to note that our water needs vary depending on factors such as age, gender, activity level, and climate. A general guideline is to aim for eight 8-ounce glasses of water per day, but some people may need more. Additionally, we can obtain water from other sources such as fruits, vegetables, and herbal teas.

By making adequate hydration a priority, we can improve our physical and mental health, enhance exercise performance, and maintain healthy skin.

The five listed elements set the stage for everything mental health, physical health and performance. These can be considered the foundation upon which all the tools and supplements and any other health or performance targeted protocols reside.