1. Boost your fibre intake

Eating the recommended five serves of vegies and two of fruit each day is the most protective thing you can do to nourish a healthy gut microbiome, and you’ll also lower your risk of bowel cancer. (About 7000 Australian women are diagnosed each year.) Take note during Bowel Cancer Awareness Month, from June 1 to 30. Over 50? Make sure you do the free bowel cancer screening test, as part of the National Bowel Cancer Screening Program, that’s mailed to you every two years.

To do: Fill half your dinner plate with colourful vegies each night this week.

2. Protect your eyes 

Keep your vision sharp by exercising, eating well, not smoking, and controlling your cholesterol, blood pressure and blood sugar. Why so? You’ll lower your risk of age-related macular degeneration, diabetic retinopathy and cataracts, says new research.

To do: Get a free eye test at your local optometrist this JulEYE.

3. Practice your kegel exercises 

If you ever pee a little when you sneeze, cough or laugh, it’s time to strengthen those pelvic floor muscles by doing Kegels. These exercises not only help prevent your urine from leaking, but may also help to improve your orgasms. Try this: Imagine you’re sitting on a marble.
Now tighten your pelvic muscles as if you’re lifting the marble, and maintain your focus. Make a diary reminder to start practising this during World Continence Week, from June 21 to 27.

To do: Practise Kegel exercises three times a day – in the car, at your desk, on the loo.

4. Relax with a massage 

Here’s a new reason you might, er, knead a massage. Sure, it feels great, but also a recent study proves that a 10-minute neck-and-shoulder rub can lower stress levels dramatically. Go on, treat yourself during National Pain Week, from July 22 to 28.

To do: Add lavender oil for a sleepy pre-bed massage.

5. Become a yogi

Roll out your yoga mat, because this ancient practice comes with so many mental and physical benefits. As well as keeping you flexible and your bones strong, studies have shown that regular yoga sessions lower levels of stress, anxiety, fatigue and depression, and may also reduce internal inflammation. It’s no wonder even the United Nations proclaims June 21 the International Day of Yoga.

To do: Find free online classes from Yoga with Adriene on YouTube or at yogawithadriene.com.

 

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Tags:  healthy lifestylewellness