Health and Wellbeing tips for 2024

Published On: 3rd January, 2024 | Category: Advice & Tips

Get your health and wellbeing on track after the festive season

Suppose you’re feeling low-energy and a little (or a lot) unhealthy after the festive season indulgence. In that case, our esteemed aesthetic specialist and highly respected medical doctor, Dr. Raj is here to help you improve your health and wellbeing with expert advice and practical strategies.
So don’t let the aftermath of buttery foods, creamy desserts, and sugary drinks get you down. It’s time to get healthy, feel energised, and enjoy the zest of improved well-being. Consider this your roadmap to a happy and healthy you in the new year!

Words of encouragement to improve wellbeing

With nearly three decades of experience as a doctor, Dr. Raj understands the challenges of kickstarting the new year with a focus on health and wellbeing. If you’re struggling to get started, Dr. Raj offers some words of encouragement: 

“There are so many factors that can prevent you from getting healthy after Christmas and New Year celebrations. You’re probably still recovering from the festivities, perhaps you’re stressed about the work year ahead, or maybe your family responsibilities might be feeling more overwhelming around this time. 
However, you being here, reading this blog, means you’re on track towards a happy and healthy body and mind. Take pride in your commitment, and rest easy knowing that tangible results are well within reach.”

Live your best life

Dr. Raj explains that prioritising your health and wellbeing lays the foundation to function better, not just within your body, but mentally too. He says that regular exercise, maintaining a healthy balanced diet, and effectively managing hormonal imbalances ensure you live your best life.

“Moreover, it’s important to note that enhancing your health and wellbeing has been proven to alleviate anxiety and depression, enhance cognitive agility, and bring about positive transformations in various facets of your daily life—be it your relationships, career, or financial wellbeing.

Can you imagine waking up in the morning feeling energised or going about your day with mental clarity to tackle the ups and down? While it might seem like an unattainable goal at this moment, rest assured, I’ve got a plan of action to guide you in overcoming the post-festive season sluggishness and elevating your overall functioning.”

Dr. Raj’s plan of action to get healthy: Start with nutrition

Dr Raj explains that eating nutrient-rich foods is the cornerstone of physical, cognitive, and emotional health. It provides us with the energy our bodies require to function optimally and plays a pivotal role in preventing various health conditions, from cardiovascular diseases to diabetes.

Here are Dr. Raj’s recommendations for a healthy, well-balanced eating plan:

• Grass-fed beef, rich in essential proteins and iron
• Leafy greens such as kale, a powerhouse of vitamins and minerals
• Eggs are an excellent source of protein and various nutrients
• Pecan nuts offer healthy fats
• Cheese contributes to calcium and protein intake
• Include cruciferous vegetables like cauliflower and broccoli for fibre, vitamins, and antioxidants
• Avocado and butter provide healthy fats for sustained energy
• Mushrooms offer additional nutrients
• Don’t forget the benefits of omega-3 fatty acids found in wild salmon, rounding out a diverse selection that promotes overall health

However, science does suggest that every person’s body is unique and therefore may react to certain food groups differently and according to the revolutionary nutrition app ZOE studies have shown that responses to certain meals vary from body to body.

Intermittent fasting: Give your digestive system a rest

Have you considered intermittent fasting on your mission to get healthy? Dr. Raj says that implementing intermittent fasting as part of your dietary regimen comes with many health benefits. He explains:

“This approach, such as 16 hours of fasting followed by an 8-hour eating window, or incorporating a single 24-hour fast per week, has been associated with various health advantages, including assisting in weight management, improving metabolic health, and even promoting longevity. 

It provides an opportunity for the digestive system to rest and may contribute to better insulin sensitivity. However, it’s essential to consult with your healthcare professional before making significant changes to your eating patterns.”

Dr. Raj recommends reading Fast Like a Girl by Dr. Mindy Pelz as your go to fasting manual written specifically with woman in mind and focusing on hormones and menstrual cycles to take back control of your health and diet.

Vitamins to boost nutrition

To get all the nutrients your body needs to improve wellbeing, Dr. Raj recommends supplementing your diet with essential vitamins. He acknowledges that this is a controversial topic since the efficacy and necessity of vitamins can vary within the medical and scientific communities. However, he explains that for certain individuals with specific deficiencies or health conditions, supplements can be beneficial. Of course, always consult with your healthcare professional to ensure safe and effective use.

Here are Dr. Raj’s daily recommendations:

• Vitamin D, essential for bone health
• Vitamin K2, crucial for cardiovascular and bone health
• Magnesium, supports various bodily functions
• Zinc, important for immune health
• Omega-3, promotes heart health
• Probiotics, beneficial for gut health
• NAD, implicated in cellular energy production

Dr. Raj, for example, follows a regimen that includes 20,000 units of Vitamin D alongside Vitamin K2, magnesium, zinc, probiotics, and Omega-3 supplements.

Exercise: These two training methods will ease you into a healthy 2024

“Regular exercise works in tandem with healthy eating to promote overall health and wellbeing. Physical activity not only improves cardiovascular health, muscle strength, and flexibility but also complements the benefits derived from a nutritious diet,” explains Dr. Raj.

He says exercise is your partner in maintaining a healthy weight, supporting the body’s metabolism, and reducing the risk of chronic diseases such as diabetes and obesity. Dr. Raj suggests following Jacqueline Hooton on Social Media. Jacqueline is renowned for helping women in their 50s & 60s get strong, fit & healthy, to enjoy optimal ageing and has years of expert tips and tricks to get you feeling and looking your best.

These are Dr. Raj’s recommendations to kick off your exercise regime in the new year:

• Strength and resistance training, aiming for 30 minutes, 3-4 times a week: Promotes bone health and elevates testosterone levels
• High-Intensity Interval Training (HIIT): Improves your heart rate, endurance, and longevity

Hormonal imbalances: Menopause affects your wellbeing 

“Menopause is a critical phase often overlooked in discussions about wellbeing. It involves key hormonal changes in women, including oestrogen, progestogen, and testosterone. The decline in these hormones can impact various aspects of health, ranging from ageing skin to diminished libido. It’s vital to address the specific hormonal changes you are experiencing, particularly after the age of 35,” explains Dr. Raj.

He advises consulting with a healthcare professional, preferably a gynaecologist or an endocrinologist as these specialists are well-equipped to assess hormonal imbalances, discuss symptoms related to menopause, and provide personalised recommendations or treatments tailored to specific health needs.

He also suggests following menopausematters on Instagram who has a whopping 214 000 followers and for good reason. Menopause Matters is an award-winning website and magazine providing up-to-date, accurate information about menopause. And then of course there’s the famous Davina Mcall known for her thought provoking documentaries on women’s health and the stigma that surrounds conversations on menopause.

Leading Welsh aesthetic expert explains how to get healthy skin

Dr. Raj holds the distinguished title of Advanced Level Practitioner in Cosmetic Treatments and Injectables, showcasing his expertise in the field. With over a decade of dedicated experience, he has become a specialist in non-surgical cosmetic procedures, particularly focusing on addressing the signs of ageing on the skin and treating various skin conditions. His commitment to excellence is evident through his decade-long practice at Cardiff Cosmetic Clinic, where he continues to provide tailored and advanced solutions to enhance the aesthetic well-being of his clients.  

Overwhelmed by the abundance of skincare products?

So if you’re wondering how to get healthy skin, Dr. Raj has the answers. He explains that a nutritious diet and regular exercise play a key role in maintaining skin health, but you also need to complement this with a suitable and effective skincare routine. 

If finding a skincare routine feels a little overwhelming or confusing since there is an abundance of products available today, Dr. Raj advises how you can make the process easier.

“Start by identifying your specific skincare goals and consult with professionals for personalised recommendations. Streamline your regimen by focusing on essential steps like cleansing, toning, moisturising, and sun protection. 

And don’t forget to read product labels to understand key ingredients, perform patch tests for new additions, and give each product sufficient time for results before making changes. Remember, consistency and simplicity are key.”

Here is Dr. Raj’s recommended skincare routine to rejuvenate your skin in 2024:

AnteAge Cleanser: Omega-rich, non-stinging, and non-stripping cleanser with anti-inflammatory properties. 

Obagi Toner: Include it in your morning and evening routine to effectively remove excess dirt and dead skin cells.

Obagi Vitamin C Serum: Integrate this serum into your routine for skin regeneration and addressing pigmentation issues.

AnteAge Serum and Accelerator: Leverage the benefits of growth factors and nicotinamide found in these products.

Factor 50 Obagi SPF: Choose from different forms like matte, shield, or tint to ensure sun protection that suits your preference.

Tretinoin: Consider this potent anti-ageing cream to improve collagen and elastin, and reduce fine lines, wrinkles, and pigmentation. Begin twice a week in the evening.

All products can be viewed at the Cardiff Cosmetic Clinic Shop. To help you achieve the results that you’re looking for, you’ll have a personal virtual consultation with our expert Dr Raj, to ensure that you have the correct skincare regime for you and your skin type. 

Start the new year with tailored skincare 

If you’d like a bespoke skincare plan or want to target specific signs of ageing or a skin condition using non-surgical cosmetic treatments, Dr. Raj invites you to book a free consultation at Cardiff Cosmetic Clinic. His wealth of experience and commitment to excellence positions him as a trusted guide on your journey to skin health.Remember, tangible results are within reach, and Dr. Raj is ready to tailor advanced solutions to meet your unique health and aesthetic goals. In 2024, we want you to say yes to happy and healthy living by embracing nutrition, exercise, and effective skincare!