Three simple lifestyle tips that help EVERY health condition

/ Prospect physiotherapy and health plus clinic/

During my 20+ years of experience as a physiotherapist and acupuncturist, I’ve noticed that no matter what condition someone’s dealing with — pain, injury, fatigue or something more chronic — there are usually three key aspects of health that make a big difference.

So often in my clinic, I’m asked:
“What else can I do to help my recovery?”
“How can I manage this flare-up?”
“Is there anything I can do at home?”

No matter the diagnosis, these three simple habits can make a big difference. They aren’t a magic fix, but they can help the body return to a balanced homeostasis, support healing and regeneration, and allow you to perform at your best.

These are the three tips I share with all my patients — especially those dealing with ongoing or long-term health issues.

1. Check your sleep — both quality and quantity

physio sleep prospect

Good quality and quantity of sleep support nearly every system in your body — from immune function to tissue repair and mental wellbeing. This is the time when our bodies and minds rest and our cells regenerate.

The American National Sleep Foundation recommends 7–9 hours of unbroken sleep each night for adults — and without it, we can start the day on the back foot.

When sleep is lacking, pain, stress and injuries are more easily aggravated and escalated. Poor sleep is also linked to decreased functional capacity, low mood, irritability, reduced memory, slower reaction times, changes in weight and even poorer performance in work, school or sport. Ongoing sleep deprivation can also raise the risk of chronic conditions such as hypertension and Type 2 diabetes.

A few key ways to support better sleep:

  • Go to bed and wake up at consistent times

  • Avoid screens for at least 30 minutes before bed

  • Try calming rituals like herbal tea, gentle stretches, or a warm shower

Struggling with sleep? I’ve shared some practical tips in this blog on better sleep. Small changes can make a big difference.

2. Fuel your body with the right food and drinks (ie: nutrition)

dietitian prospect adelaide

Think of food as your body’s daily fuel. When we’re not eating enough — or not eating regularly or in balance — it’s like running on empty. This can leave you feeling tired, foggy and sluggish, and if you’re expecting your body to work hard while under-fuelled, you’re also at higher risk of injury or burnout.

Here are a few simple ways to support healing and energy through food:

  • Eat a balanced diet with foods from all five food groups

  • Include anti-inflammatory foods such as turmeric, olive oil, nuts, fish, chia seeds and leafy greens

  • Choose antioxidant-rich foods such as berries, spinach, beets, goji berries, artichokes and nuts.

  • Stay hydrated with water and unsweetened drinks — aim for 1.5–2 litres of water a day (more if you’re sweating)

  • Focus on nutrient-dense foods that support wound healing — especially good sources of protein, vitamins and minerals

For personalised advice, our in-house Adelaide dietitian can help tailor a plan to suit your needs and support your recovery.

3. Manage stress — both physical and emotional

Not all stress is bad — a bit of ‘healthy stress’ can help us stay motivated and focused. But when stress builds up, especially over time, it can start to affect both our physical and emotional health in powerful ways. There are two sides to think about:

Physical stress

Our bodies don’t respond well to extremes. If you’re constantly overdoing it — with repetitive, manual or high-intensity physical work — you’re at higher risk of injury, inflammation, joint wear and tear, and chronic pain. But doing too little can also be harmful, leading to muscle weakness, poor bone health, and increased risk of depression or chronic illness.

The key is balance. Australia’s Department of Health recommends that adults aged 18–64 aim for:

  • 2.5–5 hours of moderate activity per week, or

  • 1.25–2.5 hours of vigorous activity (or a mix), plus

  • Muscle-strengthening exercises on two days each week

Emotional stress

This is one area that’s often underestimated — but its impact is real and far-reaching. Ongoing emotional stress can affect your body in many ways, contributing to symptoms such as low energy, headaches, digestive issues (e.g. IBS), chest pains, insomnia, muscle pains, anxiety, tinnitus, grinding of teeth, inattention, forgetfulness, poor judgement, appetite changes, skin and hair changes, mood changes, dependence on drugs, mental health problems, menstrual issues, sexual dysfunctions, and cardiovascular disease.

If you’re dealing with chronic pain or trying to heal, unmanaged stress can slow your progress. Taking time to reflect on unresolved emotions and build resilience can make a big difference.

Need support? I’ve shared some practical stress relief tips here and mindfulness tips here.

Checking in on your wellbeing

When you pay attention to these three key areas, they can have a powerful impact on how your feel, move and recover.

Take a moment to reflect on your current sleep, nutrition and stress levels (both physical and emotional). What areas might you improve? Our circumstances are always changing, so it’s important to regularly check in with yourself and adjust your self-care as needed.

Happy health,

Karen Chan x

Karen Chan is the chief physiotherapist, acupuncturist and director of Prospect Physiotherapy and Health Plus Clinic in Adelaide and has over 21 years of practice. She is also a lecturer at Endeavour College of Natural Health and has a keen interest in holistic health and well-being. For more of the team’s blogs read here.

happiness adelaide prospect physiotherapy health

References

Department of Health. Australian Government. (2019). Australia’s physical activity and sedentary behaviour guidelines and the Australian 24-hour movement guidelines. Retrieved from http://www.health.gov.au

Househam, A. M. et al. (2017) ‘The Effects of Stress and Meditation on the Immune System, Human Microbiota, and  Epigenetics.’, Advances in mind-body medicine. United States, 31(4), pp. 10–25.

Lallukka, T., Sivertsen, B., Kronholm, E., Bin, Y. S., Overland, S., & Glozier, N. (2018). Association of sleep duration and sleep quality with the physical, social, and emotional functioning among Australian adults. Sleep Health, 4(2), 194–200. https://doi.org/10.1016/j.sleh.2017.11.006

National Sleep Foundation (2015). Retrieved from https://www.sleepfoundation.org/press-release/national-sleep-foundation-recommends-new-sleep-times.