20 ways to instantly improve your health

For two decades the team at YourGP have been helping Edinburgh residents on the path to good health. So, as we celebrate our 20th anniversary, we asked Dr V. McBride and Dr Phimister to share their top 20 tips that you can adopt today to instantly improve your health. Incorporate these healthy habits into your everyday life and you’ll soon notice a significant boost to your physical and mental wellbeing.

1. Eat a healthy diet

Choose a clean diet free of processed foods, low in carbs, high in vegetables and high in healthy fats to nourish your body.

2. Stay hydrated

Aim to drink 2L of filtered water daily to enjoy a multitude of benefits including better digestion, increased concentration and improved skin health.

3. Prioritize sleep

Try to get 8 hours per night to give your body the opportunity to repair and re-energise.

4. Exercise regularly

Exercising 5 days per week is a great way to keep your fitness levels up, helping to protect your heart and strengthen your muscles and bones.

5. Drink responsibly

If you choose to drink, make sure you keep to sensible limits. Ideally, aim for under 10 units per week to keep any negative effects to a minimum.

6. Limit your caffeine intake

Limit coffee to 2-3 cups daily. Instead, opt for black or green teas and have around 2-3 cups daily.

7. Stop smoking

The long-term damage to your health is well documented, but improvements can be made as soon as you quit smoking.

8. Be mindful of your screentime

Be aware of how much time you are spending on your computer, and remember to take regular breaks away from your screen.

9. Practice meditation and mindfulness

This can be a great way to actively reduce stress and anxiety.

10. Head outside

Enjoy the great outdoors, fill up on fresh air, and up your vitamin D levels.

11. Use SPF to protect your skin

When enjoying the great outdoors, don’t forget your sunscreen. Remember, the sun can damage your skin, even on grey cloudy days.

12. Spend time with people you love

Keep good friends, find new friends, and when possible, cut back on spending time with people you find irritating or difficult.

13. Make time for me-time

Do things you enjoy and that make you happy.

14. Be aware of your posture

Sitting for long periods of time at a work desk can impact your bone, joint and muscle health, so make sure you have a supportive chair and you take regular stretching breaks.

15. Don’t use recreational drugs

Substance abuse and addiction can have a huge impact, not just on the individual, but on those around you too, so say no to street drugs.

16. Practise gratitude everyday

Think of 3 things every day that you are grateful for. This can help to put things into perspective when you feel everyday worries mounting up.

17. Smile

Keep a healthy mindset and remember to smile often. This can lift your mood by encouraging your body to release endorphins and serotonin.

18. Take up a creative hobby

Keep your mind active, improve your hand-eye coordination, and get a real sense of achievement and satisfaction from creating something beautiful.

19. Speak to your GP ASAP

Don’t put off screenings and health check appointments, and if you have any health concerns at all, get them checked out as soon as possible.

20. Reach out

Don’t bottle up emotions. Share any worries and reach out for help and support from a friend or relative, or from a professional.

Get personalised advice

If you would like further advice about ways you can improve your health, make an appointment at YourGP. Use our convenient online booking form, call 0131 225 5656, or email our reception team at reception@your.gp to book an appointment at a time that suits you.