Jump into 2019 with a healthier you!

Jump into 2019 with a healthier you!


It’s hard to believe it, but 2019 is here!

Each new year is a clean slate, and a chance to create some healthy new habits and achieve your goals. Here are some top tips from Mindful by Sodexo to get inspired and get start your year off on the right foot!

Get active: It’s a no-brainer

Why? Scientific studies have revealed the mental health benefits of exercise. Exercise is linked to the way it affects mood-boosting chemicals, such as dopamine, in our brain that improve mood and stimulates parts of the brain responsible for memory and learning.

How? Getting enough exercise is pretty simple – and doesn’t require a gym membership. Just the simple act of adding more walking into your daily routine can make a big difference. According to experts, doing 30 minutes of brisk walking five times a week will do the job.

Find out how to get a great workout – no gym required

Eat right: It’s time to get clean and lean

Why? There’s a strong link between what we eat and how we feel. Eating a healthy diet will put us in a better frame of mind and can help us to concentrate better, and have more mental and physical energy.

How? Here’s what you can consider for a healthy and balanced diet:

  • Fresh fruit and veg: the classic five-a-day from a variety of fresh fruit and vegetables (one portion can consist of fruit juice).
  • A good balance of carbohydrates: a combination of potatoes, bread, rice, pasta or other starchy carbs – choose wholegrain where possible.
  • Protein from a variety of sources: such as fish, meat, eggs, beans and pulses.
  • A reduction in sugar, salt and fat: when you do eat fats, choose the unsaturated variety.
  • Drink plenty of water: 6- to 8 glasses a day to keep you hydrated, energised and focused.

Find out more tips & tricks to for a healthy, balanced diet

Take a break and get some rest

Why?  You can really feel the benefit of taking a break or getting a good night’s sleep. If your body and mind doesn’t get a chance to properly recharge, you may find yourself feeling drowsy or moody, struggling to take in new information at work, trouble remembering things or making decisions, and even craving more unhealthy foods.

How? Breaks are a good opportunity to fill your lungs with fresh air, so why not go for a quick walk or doing some mindful breathing? Sleep is also critical to your overall health and wellbeing, it’s just as important as good diet and exercise!

Here are four no-nonsense ways to get the rest you need to be your best.



How?  Taking a proper break is a good opportunity to fill your lungs with fresh air, so why not go for a quick walk or do some mindful breathing? Sleep is also critical to your overall health, find out some tips to get the rest you need to be your best.

Talk to someone or ask for help

Why? Talking to someone about how you feel can help deal with the problems and difficulties which are rattling around your mind. ‘Getting it out there’ can clear a bit of head space and help you see things more clearly.

How?  If talking to someone hasn’t helped perhaps you need to ask for help from a health professional. There is always support or a professional service which can help you with any personal or mental health issue.

  • Specialist support groups
  • Contact your GP for physical and mental health queries (if required they can refer you to a specialist).

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Don’t forget you can talk to someone in confidence, for free, by calling Benestar – our dedicated employee assistance line. Find out more