My Top 5 Health and Fitness Tips

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My Top 5 Health and Fitness Tips

| Fighting Fit Dundalk | Dundalk Gym

"Health and Fitness", the buzz words that are dominating the blogging world as January approaches. Let's add some depth and understanding to these words! 

Exercise Regularly:

As i'm sure you know already exercise and health go hand in hand. Whether you have heard from a friend or a medical professional; the truth is out there and the results are in. Fighting Fit members benefit from 30 mins high intensity exercise a day. Exercise doesn't have to cost the Earth, there are loads of great jogging routes in Dundalk. Here are just some of the clinically proven benefits:

  • Control Your Weight
  • Reduce Your Risk of Cardiovascular Disease
  • Reduce Your Risk Of Type 2 Diabetes And Metabolic Syndrome
  • Reduce Your Risk of Some Cancers
  • Strengthen Your Bones and Muscles

Get Enough Sleep:

Sleeping is so important for your body in order to be able to rest and repair itself. So many of our Dundalk based members didn't realise how little sleep they got until we started tracking it! This is one that some of you may not have thought to be that important but studies show that not getting enough sleep can lead to elevated cortisol levels and if poor sleeping habits continue, it can result in:

  •  Insulin Resistance
  •  Lower Cognitive Function
  •  Increased Appetite

If not addressed chronic sleep loss can lead to higher risk of:

  •            Heart Disease
  •            Diabetes
  •            Stroke
  •            High Blood Pressure
  •            Poor Mental Health and Mood.

Eat Good Food:

Your body is your meat vehicle and it needs fuel. You wouldn't put petrol into a diesel car (Or maybe you have, It dosen't work out very well) putting the wrong fuel into your body is something similar nothing works quite the way it should the only difference is your body is much more adaptable and more complex than an engine. Your body is a complex ecosystem made up of microorganisms both good and bad and these microorganisms play a huge role in the digestion and absorption of food. If you don't feed your microorganisms the right fuel the balance of good to bad bacteria can be skewed and your system could begin to fail. Eating foods that are unprocessed and nutrient dense is your key to a good gut biome and a happy healthy ecosystem.

Reduce Stress:

You may have already heard that stress is bad for you. It almost goes without saying but I want to highlight why and how something that you may have thought is more psychological than physiological can directly affect your physical health. It does this by spiking cortisol levels which directly affect your sugar levels. Inducing a chronic fight or flight response (which is what stress does) is not natural. In nature, when we sense a danger our body has adapted to fight that stressor or run away from it (Hence the name fight or flight response) dealing with it appropriately. Your body cannot differentiate between a lion in your living room or a high stress work environment, the hormonal release is the same. When you have this kind of environment daily or something in your life this is constantly causing you stress your body is in constant fight or flight mode. This can cause ailments such as:

  • Low energy
  • Frequent colds or infections
  • Insomnia
  • Chest pain
  • Headaches


Hydration plays a key role in health and wellbeing. The human body is said to be 60-70% water and may vary from person to person. As our body is constantly regulating its temperature and all chemical reactions in the body take place in water, It is vital we replace any lost fluids. It  is recommended that men should drink 3.2 litres of water while women should drink 2.7 litres daily. Stay hydrated can:

  • Improve skin complexion
  • Prevent headaches
  • Boost immune system
  • Help flush out toxins
  • Increase energy levels




Jequier E, Constant F. Water as an essential nutrient: the physiological basis of hydration. Eur J Clin Nutr. 2010

Barnes  PM, Bloom  B, Nahin  RL.  Complementary and alternative medicine use   among adults and children: United States, 2007

 Mar. Sci., 20 January 2017