10 things i have done in 2024 to improve my health and wellbeing
Number One - Filtered My Water
It was only in May this year that I started to filter my water as many of the podcasts, articles, and books I have read kept bringing it up like it was a no-brainer. I have lived in Sheffield, UK for 11 years, and everybody has always said that Sheffield has some of the best water in the country. However, after some research, it seems that our entire country’s water is contaminated with awful substances. Here are some examples that totally shocked me:
Untreated sewage - This is a leading cause of river pollution in the UK. Water companies are legally allowed to discharge untreated sewage during heavy rain, but they often do so more frequently than necessary.
Agricultural runoff - The excessive use of fertilizers and pesticides in agriculture is a major source of water pollution.
Road runoff - Pollutants from roads and towns, such as oil, contribute to water pollution.
Urban development - Urban areas and the transport network are sources of contaminants, including metals, plastics, and nutrients.
Pharmaceuticals and microplastics - These are emerging pollutants that are a threat to water quality.
Since investing in a LifeStraw water filter jug, which my family and I use at home, and a LifeStraw water bottle for when I’m on the go, I have not been able to touch tap water as it tastes horrid, and I can’t bear to think what might be in it! Although, you should bear in mind that when you filter water, you are also filtering out the minerals, so it would definitely be worth adding a teaspoon of Celtic or high-quality salt to a glass of water first thing in the morning.
Number Two – Had my amalgam fillings removed
Another huge one for me was having my fillings properly taken out by a biological dentist earlier this year. After again hearing from lots of trusted sources that mercury from the fillings spills into your system and there may be cumulative effects from exposure to mercury from other sources such as the environment or diet, some signs or symptoms of excessive mercury in the body may include:
Mood disorders (for example, anxiety, depression, irritability) / Sleep troubles or disturbances / Fatigue (feeling tired) / Memory troubles or disturbances / Tremors (shaking). / Difficulties with coordination / Visual changes / Changes in hearing.
Since having my fillings removed the biggest change, I have noticed is improvement in my focus which I have struggled with for years. My mind just feels clearer and I’m able to get on with tasks instead of procrastinating which was a big downfall of mine.
Number Three – Morning Sunlight
This is another biggie that has made a significant difference in my mood, sleep, appetite, and immune function. In fact, since making many of these changes this year, I haven’t been sick once, whereas in the 29 years prior, I was known for getting sick three to four times per year, which, when you are self-employed, is just not an option.
All you need to do is get outside first thing and soak up natural sunlight for 5-20 minutes to set your circadian rhythm clock the way nature intended. This will not only help your immune function but also improve your sleep, mood, and regulate your hormones. If you can’t get outside or it isn’t light before you get to work, the next best thing is to turn on as many bright indoor lights as possible and then get outside as soon as you can.
Number Four – Eating Sauerkraut Every Day
Sauerkraut, a tangy, crunchy fermented cabbage, has been a staple in many cuisines for centuries. But this humble dish is also a powerhouse of health benefits, and I cannot get enough of this delicious addition to my meals. My body now craves it as I think subconsciously it knows how much my gut bacteria love it!
Sauerkraut is super rich in probiotics. The fermentation process that gives sauerkraut its distinctive flavor and it also produces beneficial probiotics. These “good” bacteria support your digestive health by maintaining a healthy gut microbiome, improving digestion, and boosting your immune system.
It is also packed with nutrients, including vitamin C, which is great for your immune system, and vitamin K, which is essential for your bone health. So, ladies who are menopausal—this is a great addition to your weekly menu! Sauerkraut is also a great source of fiber.
Number Five – Morning Lymphatic Drainage Routine
I came across the lymphatic system a few years ago after a lovely massage I treated myself to by a lovely Ayurvedic practitioner. It was deeply relaxing, and I felt a shift in my system instantly. Since then, I have become fascinated by this bodily system that lies beneath our skin. It's one of the most important systems but often one of the most neglected.
Manual lymphatic massage, self-lymphatic massage, and movements that support your lymphatic system have numerous benefits:
Effective for Edema (fluid retention/swelling): It’s great to do lymphatic massage/movements that promote lymph flow correctly before or after surgery as it removes stagnant fluid from the affected area.
Helps a sluggish immune system: Beneficial for anyone who has frequent colds, allergies, or minor illnesses.
Relieves stress and tension: During the fight-or-flight response, chemicals like adrenaline are secreted into the bloodstream. Massage of any type helps calm the stress response and activates the parasympathetic system.
Minimizes scar tissue: Gentle massage techniques can help break down dense scar tissue, making it more flexible and less noticeable.
Improves blood circulation: This massage technique enhances skin tone and texture. Better circulation means more oxygen and nutrients are delivered to the skin, promoting cell regeneration and reducing fine lines, wrinkles, and skin conditions such as acne and eczema.
Every morning, I do lymphatic drainage exercises to detoxify and drain my system. It doesn’t take long at all (less than 5 minutes), and the best part is that the whole routine can be done standing up without any equipment. There are plenty of routines you can find online, and I am going to upload one that i have put together onto my YouTube channel in the coming weeks.
Number Six – Eating Mainly Organic Fruits and Vegetables
Another choice we as a family have made this year is to switch to organic produce as much as we possibly can. While it can be challenging to find and often more expensive, the benefits to your longevity and overall functioning make it worth the effort.
Organic fruits and vegetables are grown without synthetic pesticides, herbicides, and fertilizers. This means fewer chemicals in your body and a lower environmental impact. Organic farming practices also promote biodiversity and soil health, ensuring that the produce you consume is packed with nutrients. Many people find that organic produce simply tastes better. The flavors are richer and more vibrant, which can make eating healthy a more enjoyable experience.
Yes, it’s true that organic produce can be more expensive. However, think of it as an investment in your health. By choosing organic, you are potentially avoiding long-term health issues associated with exposure to harmful chemicals. Your body functions better when it’s fueled with clean, nutrient-dense food, which can contribute to your longevity and overall well-being.
Finding organic fruits and vegetables in your local supermarket can sometimes feel like searching for a needle in a haystack. However, there are plenty of independent shops and farmers’ markets that offer great organic, local produce. These smaller shops often have a better selection of fresh, seasonal items that haven’t traveled long distances to reach you. Not only does shopping at these local vendors support your community, but it also ensures that you’re getting the freshest produce possible. The taste and quality of local, organic produce are often superior to that of conventionally grown supermarket options. When you buy from these sources, you’re also contributing to the local economy and fostering a sense of community.
Number Seven – Natural Skincare & Cleaning Products
When it comes to taking care of our skin and health, choosing natural products can make a significant difference in both our wellbeing and the environment. Natural skincare and the products we use in our homes offers numerous benefits without harming the planet or our wallets.
Natural skincare products minimize the chemicals we put on our skin. Our skin absorbs a significant amount of what we apply to it, and using products free from synthetic chemicals reduces the risk of irritation, allergies, and other skin issues. Natural ingredients are often gentler and work harmoniously with our skin’s natural processes.
Since our skin and hair absorb products, reducing chemical exposure is crucial. Synthetic chemicals in skincare can potentially disrupt hormones and contribute to long-term health issues. By choosing natural products, you’re not only caring for your skin but also protecting your overall health.
Good quality oils and natural products don’t have to be expensive. Many natural ingredients, like coconut oil, aloe vera, and shea butter, are both affordable and effective. These ingredients provide essential nutrients and hydration, leaving your skin feeling nourished and looking radiant.
Natural skincare products are often more sustainable and environmentally friendly. They typically use eco-friendly packaging and ingredients that are biodegradable and less harmful to the planet.
Natural cleaning products are also free from toxic chemicals, which means fewer harmful fumes and residues in your home. This can lead to better indoor air quality and reduce the risk of respiratory issues, allergies, and skin irritations for you and your family. I make now make my own cleaning sprays just using vinegar and lemon!
Since incorporating natural skincare and cleaning products into my Iife, i just feel happier and healthier knowing that what I put on my body is safe.
Number Eight – Spending time with the People I Love most and saying no to things that i don’t want to do
There's nothing more valuable than the time we share with our loved ones. Whether it's family, friends, or significant others, these relationships are what give our lives meaning and happiness. This year, I have really made a conscious effort to nurture these connections and be present in the moment with the people who truly matter to me the most.
In 2023, two very close family members went through some health crises, and it hit me really hard. It was so overwhelming that i had to take two weeks off of work because my own system went into total breakdown. I think a big part of this was the huge sense of guilt I felt for not giving them the love and care that I should have. Since then, I have prioritized making time for them and caring for them as much as I can. I feel so much happier doing so, and can tell that they feel it as well. Even though it can be very difficult at times and requires a lot of travel and time, It’s what’s important, so I will continue this into my life now and savor every moment.
To make time for this, I have had to start saying no to things that I really don’t want to do, and this has also been very empowering for me.
Number Nine – Stopped Using Seed Oils
This year on my health journey, I have learned a lot about seed oils, such as canola, soybean, and sunflower oil, and why they are not good for regular use.
Seed oils are high in omega-6 fatty acids, which can lead to inflammation when consumed in excess. An imbalance between omega-6 and omega-3 fatty acids can contribute to chronic inflammation and related health issues.
These oils are typically highly processed, involving chemical solvents, high temperatures, and refining. This processing can strip away beneficial nutrients and create harmful byproducts.
Seed oils are commonly found in ultra-processed foods, which are often high in added sugars, unhealthy fats, and preservatives. Consuming these foods can negatively impact overall health.
Due to their processing, seed oils lack essential nutrients and antioxidants that are beneficial for health.
Instead of seed oils, consider using these healthier alternatives:
Extra Virgin Olive Oil: Rich in antioxidants and monounsaturated fats, it's great for cooking and salad dressings.
Avocado Oil: High in healthy fats and has a high smoke point, making it suitable for high-heat cooking.
Coconut Oil: Contains medium-chain triglycerides (MCTs) and has antimicrobial properties.
Ghee (Clarified Butter): Contains butyrate, which is beneficial for gut health.
Nut Oils: Such as almond or walnut oil, which provide healthy fats and nutrients.
By choosing these alternatives, you can support your health and reduce the risk of inflammation and other health issues associated with seed oils.
Number Ten – Running for Fun
I have been a keen runner since I was in secondary school; sprinting was my thing back then, and I competed in many 100m races. As life goes on, things dropped off as I entered adulthood, and I didn’t run again until I was about 23 when I started trail running with a friend. I have been running ever since, but this year, I have done things differently, and it feels so much more pleasant.
Running for me is no longer about weight loss or achieving personal bests. All my best runs are the ones taken at a nice, slow, steady pace, with no intention other than to enjoy the moment. Running for fun can be a lovely way to reconnect with yourself and your surroundings, making you look forward to it rather than dread it.
I feel incredibly lucky to live in the Peak District, where I can enjoy the stunning countryside with every step. The fresh air, the sound of birds singing, and the breathtaking views all contribute to a more enjoyable and fulfilling run. But I also just love to run to my local park. If you live in Sheffield or have ever visited it, you will know there are plenty of hills to overcome. I love these little challenges now, as I just take them at a steady pace and feel a great sense of achievement when I reach the top of the hill!
Running in nature has numerous benefits. It can reduce stress, improve mental clarity, and boost your overall mood. The natural environment provides a sense of peace and tranquility that you just can't get on a treadmill or city streets.
I hope you have found this useful and can take some or all of these tips for yourself moving into 2025 <3
Happy new year and every blessing to you all,
Love always,
Zoe xo
Disclaimer: This blog post is for informational purposes only and should not be considered medical advice.
