Staying hydrated and eating a diet rich in fruits and vegetables are key elements of a healthy lifestyle. Water makes up about 60% of our body weight, and it's essential for many bodily functions, including regulating temperature, digestion, and circulation. When we don't drink enough water, we can become dehydrated, leading to symptoms such as headaches, fatigue, and dry skin.

Fruits and vegetables are excellent sources of vitamins, minerals, fibre, and antioxidants, which are vital for maintaining good health. Eating a variety of colourful fruits and vegetables can help protect against chronic diseases such as heart disease, stroke, and some cancers. A diet high in fruits and vegetables has also been linked to improved digestion, better skin health, and a reduced risk of obesity and type 2 diabetes.

I always advise my reflexology clients on the importance of keeping hydrated and getting plenty of fruit and veggies into their diet but it’s often easier said than done when life is busy. Here are some simple tips we can all try to help build healthier habits:

Staying more hydrated:

1. Carry a water bottle. Keep a refillable water bottle with you and make sure to sip on it throughout the day.
2. Eat water-rich foods. Incorporate water-rich foods into your diet, such as fruits and vegetables, which can help keep you hydrated.
3. Flavour your water. If you don’t like the taste of plain water, try adding a slice of lemon, lime, cucumber, ginger or some mint leaves to give it some flavour. Tea and coffee also count! It used to be thought that tea and coffee were dehydrating due to their diuretic effect on the body, but it is now believed that this does not offset their hydrating effect.
4. Don’t wait until you’re thirsty. If you’re feeling thirsty you could already be dehydrated. Try to drink regularly throughout the day, even if you don’t feel thirsty.
5. Set reminders. If you find it tricky to remember to drink regularly, try using an app or setting reminders on your phone to prompt you.

Eating more fruit & veg:

1. Start small. Begin by adding just one extra serving of vegetables or fruit to one meal per day, and gradually increase from there.
2. Make a smoothie. Blend your favourite fruits and vegetables into a smoothie for a quick, easy and delicious way to get your daily servings.
3. Eat a rainbow! Include a wide variety of colourful fruits and vegetables in your diet, as different colours indicate different nutrients (e.g. red fruits & veggies, such as tomatoes, strawberries and red beans are packed with vitamins C & A, potassium and antioxidants).
4. Swap out snacks. Try replacing your mid-morning chocolate biscuit with some fresh or tinned fruit or chopped veg with hummus.
5. Sneak them into recipes. Up your daily portions by adding extra veggies to pasta sauces, stir-fries, soups and even cakes!