Five easy steps for improving Your health and well-being in 2019.

Five easy steps for improving Your health and well-being in 2019.

A New Year – A New You!

healthy eating from success-wealth-health.comWith the festive season behind us, it’s the time of year to think about YOU and how you can make changes to benefit your health and wellbeing.

Health Matters – so make 2018 the year where you make small changes that could have a big impact on your life. Even minor changes to lifestyle can be sufficient to add years to your lifespan.

Most people know that a healthy lifestyle should consist of – eating well, exercising regularly and not smoking but making the necessary changes to our lives is notoriously difficult. Many people put off making the first few steps because they see the task as simply too much.

The message is; – no matter how small your healthy lifestyle and behavioural changes may seem to be (not smoking, regularly exercising, eating fruits and vegetables, and drinking alcohol moderately), if done consistently, they can make a real difference to your health in the long term.
This will be re-assuring for all those who have thought that lifestyle changes need to be dramatic or extreme to have any real benefit and have embarked on unrealistic and extreme exercise programmes, starving themselves in the name of dieting after the festive season only to return to their old habits just two months down the road.

Five healthier changes for 2018

physical activity by success-wealth-health1. Shake It – Stay active and do more physical activity.
Staying active is great for keeping your heart healthy and trimming off that fat. In order to stay healthy, adults aged 19-64 should do;
At least 150 minutes (2 hours and 30 minutes) of moderate-intensity aerobic activity such as cycling or fast walking every week, and muscle-strengthening activities on 2 or more days a week that work all major muscle groups (legs, hips, back, abdomen, chest, shoulders and arms).

So make it part of your day to day routine; use the stairs instead of the lift, go for a walk or run at lunch or after work. Quit It – Make 2018 the year you quit the cigarettes for good.
Lots of people make the resolution to stop smoking at the start of the year but find it hard to kick the habit. Giving up smoking is probably the biggest single step you can take to improve your health. Click here to view our recommended

Smoking is responsible for one in every five deaths in adults aged over 35 in England, and half of all long-term smokers will die prematurely due to a smoking-related disease.
Giving up smoking increases your chances of living a longer and healthier life, even if you’ve smoked for 40 years.

Think about your life and that of your children if you have any or you are pregnant. Children whose parents smoke are more likely to suffer from asthma and other more serious illnesses.

The sooner you stop smoking, the better for you and your loved ones. Moderate It – take a break from booze
Join millions of people across the world who are trying to stop drinking alcohol during 2018. The alcohol unit guidelines are that men should not exceed 3-4 units per day and 2-3 units per day for women.
Alcohol misuse or excessive alcohol drinking of more than the recommended limits of alcohol consumption can lead to a number of harmful physical and psychological effects, such as alcohol poisoning, cirrhosis of the liver, inability to work and socialise, and destructive behaviours such as drink-driving.

Cutting back on alcohol will make you feel better, more energised and refreshed.

healthy EATING by success-wealth-health4. Eat It – cook and eat healthy meals for you and your family
Eating healthily is about eating the right amount of food for your energy needs. It is recommended that within a balanced diet, men should eat 2,500 calories a day, and 2,000 calories for women.

It’s easy to find no time or energy to cook or eat properly but eating well doesn’t need to take lots of time or effort.
Try and eat a healthy, well-balanced diet that includes at least five portions of fruit and vegetables a day. Cut down on fat and sugar, but don’t go on a crash diet. Regular small meals will keep up your energy without adding to your weight.

If you try to make eating well a priority in 2015 – it will make you feel better and stronger, and it’s important for the whole family too.

HEALTH CHECK by success-wealth-health5. MOT Your Body – Get a Regular Health Check
As you get older (If you are aged between 40-74) the body gets weaker and the risk of developing different serious illnesses such as high blood pressure, heart disease or diabetes becomes higher. Getting a regular health check (midlife MOT for your body), checking your blood pressure, cholesterol and BMI can help spot early signs of some illnesses or prevent them from occurring.


The S-W-H team is committed to supporting and encouraging you to maintain a healthy and wellbeing lifestyle.

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5 Proven Strategies to Increase Emotional Intelligence

Emotional intelligence is a little difficult to pin down in many ways, especially with the modern day emphasis on mental strength. While the two are inter-related, it can help to work on emotional intelligence as its own practice. There are 5 proven ways to increase emotional intelligence.

#1 – Social Situations
Learning to handle yourself in social settings is the primary means through which emotional intelligence can be increased. Some people find social situations quite painful, but they are often the best way to excel. If you really want to fast track emotional intelligence, consider public speaking or debating. These are not merely mental practices but they will require emotional skills to execute successfully.

#2 – Express Yourself
The majority of people do not know how to express themselves. In many ways, society teaches us to keep our emotions repressed, with a politically correct movement that prevents people from stating the truth. To offset this, learn to express yourself as much as possible. If not in a public setting, you can write or paint in ways that express how you truly feel. Expression is essential to wellbeing and its opposite, repression, will result in an unhappy lifestyle.

#3 – Undertake Charitable Acts
While many people are focused on acquiring material possessions, studies have shown that giving away things and taking on volunteer work actually leads to increased meaning and happiness in life. Seeing how other people live in substandard conditions is an excellent way to increase emotional intelligence. It will increase your empathy and compassion.

#4 – Talk Directly
The most direct way to increase your emotional intelligence is to find someone you are close to (such as your partner) and discuss how you feel. This will help you to understand how the other person feels and for you to release pent up frustrations. Releasing bottled up energy can assist in personal mastery, as there will be little holding you back. Good listeners are rare to find, but they are invaluable.

#5 – Evaluation
Most people live in subjective bubbles. For example, the authoritarian manager can often have no idea how he or she comes across to others. You can evaluate how you make others feel in order to improve your emotional intelligence. Another way to evaluate your emotional intelligence is through journaling your daily experience and quiet reflection. Always remember that your relationship to yourself will be reflected in your relationship to others.

Easy Ideas For Successful Weight Loss

The more simple your diet plan is, the easier it will be to stay with it over time. When you make little changes, one at a time, they are more likely to become a part of your regular routine permanently. Take a look at the following simple steps, and try to begin incorporating them into your life, one by one.

When trying to lose weight be sure to get enough sleep. This will not only motivate you to exercise, but you also release hormones during sleep that assist with keeping a healthy weight level. When your overall mood is improved with a full night of sleep, you will make positive choices for eating and exercising.

Once you have decided that you want to lose weight remember that you can exercise anytime and anywhere. When you head out to the mall park farther away from the entrance so that you can walk there. If you come to a place that has elevators and stairs, choose the stairs. All these little things will start to add up for you.

Avoid eating when you are bored when trying to lose weight. When you eat to relieve boredom, you are more likely to eat high fat or sugary snack foods like chips or candy instead of healthy foods. You are also more likely to eat more food than if you plan your snacks.

Use a pedometer to lose weight. When you wear a pedometer, it will measure every step you take in a day. The recommended amount of steps is 10,000 or more. If you aren’t doing at least 10,000 a day, you are not moving enough. Use it as a step game, if you meet your goal, increase it.

One way to help yourself lose weight is to eat sugar. Actually, what I really mean is to avoid sugar substitutes. Fake sugar can cause real cravings for sweet things and too many of those can cause weight gain or just curb your weight loss. Some sugar substitutes can also have nasty side effects. So go ahead, eat your sugar, just do it in moderation.

Before giving into your cravings, have a drink of water. The body can’t tell whether you are hungry or whether you are just in need of a drink; so before assuming that you are starving, try a glass of water and wait about 15 minutes. This can save your waistline and your pocketbook as well.

Do small bursts of exercise throughout the day as part of your weight loss strategy. Most people do not have time to spend an hour at the gym. It is much easier to take a walk at lunch, park far away from the doors at the store or take the stairs. These mini workouts all count in your goal towards fitness and help you to lose the pounds.

Try to buy healthy ready meals and snacks specially made for one person. This is the best way to control portions sizes as the amount of food available for you to eat will already have been moderated. Buying these products is a great way to lose weight faster as you will never overeat.

You must give your permission to break the rules once a day so that your weight-loss plans don’t feel like a jail sentence. One way to do this is to allow yourself one small, indulgent treat per day. Depending on what you crave, this may be a small piece of rich cheese, nuts, chocolate or some other small treat that will make you feel you’ve “earned” it by being virtuous the rest of the day. The key, of course, is to do it only once a day.

You can see that these simple tips are easy to implement and will bring you multiple health benefits. Make a commitment to add one or two new steps a week to your daily routine. You are sure to feel better and weigh less in a few months, and you will be able to continue these newly learned behaviors on into the future.