This isn’t just a theory, the connection is well-supported by decades of research in psychoneuroimmunology, that demonstrates clear links between our emotions, thoughts and beliefs and our physical health.

I’ve seen this play out countless times in practice. People who address both their nutrition and stress management, consistently achieve better health outcomes than those who only focus on their diet. Even more interesting is that ongoing stress can actually prevent your body from properly using the nutrients from your food.

There are some simple ways that you can improve your sleep quality. The key is to focus on understanding your circadian rhythm and creating the environment that can support your body’s natural sleep-wake cycle. Evidence shows that maintaining consistent sleep and wake times and optimising the temperature of your bedroom (ideally 18-20°C), can significantly improve the quality of your sleep.

• Keeping regular sleep and wake times
• Setting your bedroom temperature to 18-20°C
• Creating a calm bedtime routine
• Limiting bright lights before bed

Studies show that breaking up periods of prolonged sitting with regular movement breaks can improve metabolic health and insulin sensitivity. And that’s why I often recommend thinking beyond the gym. I’m not saying you need to give up your gym membership but finding ways that you can incorporate natural movement into your daily life can work wonders.

• Take short walking breaks during work
• Stand up while on phone calls
• Use a standing desk
• Take the stairs when possible
• Dance while doing housework

I’ve seen that those who take the time to strengthen their social connections alongside improving their nutritional habits see better health outcomes.

I also find it interesting that the research shows that eating together rather than alone, often leads to better food choices, and that social support helps people to stick to healthy lifestyle habits.

• Eating with others often leads to better food choices
• Social support helps us stick to healthy habits
• Group activities can boost our mood and motivation

For instance, practical strategies that help to manage stress whilst living a busy life might include a simple mindfulness practice. Studies demonstrate that regular mindfulness practice can reduce inflammation and improve insulin sensitivity. Even five minutes of focused breathing can trigger the relaxation response, which in turn counteracts the effects of stress.

• Take five deep breaths before responding to stressful situations
• Go for a short walk outside
• Call a friend for a quick chat
• Do some gentle stretching
• Practice five minutes of mindfulness while waiting in a queue

For instance, studies on ‘forest bathing’ (shinrin-yoku) show measurable improvements in immune function and stress reduction. Even spending a brief time in a natural environment can improve your cognitive health and reduce markers of stress.

• Lowers blood pressure
• Reduces stress and anxiety
• Potentially has tumour-fighting properties

• Small changes add up
• You don’t need to be perfect
• Start with what feels manageable
• Build habits gradually
• Celebrate small wins