• Sole Focus Podiatry

Our Top Health & Wellness Tips!

If you follow us on either Facebook or Instagram, you likely would have seen us dropping in with daily health and wellness tips to foster a healthy start to the new year!

We thought we’d share a wrap up of those tips here as it’s never too late for a wellness reset!

Make healthy food choices

Aim for small manageable changes and try to hit those daily fruit and vegetable intake guidelines!

Move daily

Something as simple as a daily walk can make the world of difference to your physical and mental health, and over time this daily activity can really increase your fitness levels. Don’t overlook the importance of supportive shoes while you’re at it!


Simply putting aside 10 minutes per day to sit still, close your eyes and focus on your breathing can be a brilliant stress reliever.


Laughter really is the best medicine. There's nothing that works quite as well to relieve stress and boost your mood than a good old laugh.

Watch those Vitamin D levels

Generally speaking, a short amount of time outside each day will be enough to avoid said deficiency, but if you feel like you aren't getting there, throwing a walk into your daily routine can make the world of difference.

Stretch regularly

A little 10 minute stretch each day (regardless of whether you are working out) can be a great stress reliever and flexibility enhancer.

Reduce your takeaway consumption

Limiting takeaway to once a week can do wonders for your health! During the week aim to eat nutritious home cooked meals to not only look after your body but also your bank account.

Prioritise sleep

Lack of sleep can result in an array of nasty side effects including headaches, weight gain and compromised immunity. So, be sure to catch those all-important Z's on the regular!

Get outdoors

Spending some time in nature can be the perfect way to lift your spirits and increase your productivity levels.

Drink more water

Most of us don't hit our suggested daily water intake and we don't even realise the effects it can have on our health. Our brains are made up of 80% water, so keeping our hydration levels up is SO important.

Eat mindfully

Ditch the couch and opt for the table on your next meal break and focus on the task at hand - eating.


Journaling before bed can rid your mind of all of the thoughts and often stress that hinders your ability to fall asleep. If you're just starting out, we recommend dot points of the things that are occupying your brain.

Rediscover a hobby

Filling a section of your week with something that lights you up is incredible for your mental health.

Cut the refined sugar

We recommend aiming to reduce the amount of refined sugar in your diet and turn to natural sugar alternatives like fruit!

No phones in the bedroom

Implementing a simple rule such as no phones in the bedroom can be the difference between a good night sleep and a shocking one. Try to limit your screen time in the hour leading up to bedtime to foster a deeper, more restorative sleep!

Spend quality time with loved ones!

Spending time with the people that you love can be one of the easiest ways to fill up your cup! When life gets busy don't forget to schedule in some social time with friends and family.

Join a team sport

Team sport is such an underrated form of exercise. Sole Focus owner and Podiatrist, Jess, plays in a local social netball competition throughout the year as a fun way to not only burn some extra calories but also catch up with friends.

Make time for recovery

If exercise is a regular part of your routine, then it's important that you are also putting time aside for recovery. Booking a remedial massage in every so often can be extremely beneficial for your muscles and even aid in future performance.

Do a pillow audit

When is the last time you changed the pillows on your bed? Over time our pillows collect a whole lot of yucky bacteria that is not only bad for our skin and overall health, but downright gross!

Incorporate magnesium into your diet

Eat magnesium rich foods like walnuts on the regular to increase sleep quality, muscle recovery and stress levels.

Eat enough protein

Did you know most people don't eat enough protein in their diets? If you're struggling to incorporate more protein into your diet protein powders can be added to a daily smoothie to up your intake! If in doubt, reach out to a dietitian.

Get your daily steps up

A super simple way to up your steps each day is making the effort to park your car a little further from your destination to increase your walking distance.

Eat those healthy fats

Healthy fats are such an important part of our diet and our brain absolutely thrives off them!

A clean space = a clean mind!

A good spring clean can do wonders for your mental health.

Stand up regularly

Making an effort to stand up and walk around for a few minutes every hour can do you the world of good. And, if you're forgetful, try setting an alarm to remind yourself throughout the day.

Put on some music

Make yourself a playlist of some of your favourite songs and play them in the mornings as you get ready for your day - it will set the tone for a positive, happy day!

Don’t forget to floss

It's an often-overlooked part of our teeth cleaning routine, but daily flossing is so incredibly important to remove all the build up from a day of eating.

Use herbs and spices for flavoursome cooking

Use an abundance of herbs and spices and skip the sugary pre-made sauces and marinades.

Avoid checking your phone the second you wake up

We know it's hard and we know your emails are calling and you're dying to see what everyone got up to on social media overnight... but try your best to spend the first 30 minutes - 1 hour of your day device free!

Book in those overdue appointments

Whether it's that trip to the dentist, a catch up with your accountant or that all important orthotics check up with your Podiatrist - now is the time to schedule them in and tick them off the list.

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