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  • Writer's pictureSandra Zecevic

5 a day for a healthy body, 5 more for a healthy mind

We have all probably come across the 5-a-day campaign. Eating a minimum of 5 portions of fruit and vegetables per day lowers the risk of serious health problems. The 5-a-day campaign intelligently caters to busy people. To most of us. To the modern-day hectic lifestyles we all seem to live. By encouraging us to take simple measures ‘5 easy steps’ change becomes more accessible.

Scientific evidence suggests five small actions per day can do wonders not only for our physical wellbeing, but for our emotional one as well. A review of the work of over 400 researchers and experts from across the world has been key to the development of the ‘5-a-day for a healthy mind’. Five simple actions a day can do wonders for our emotional wellbeing.

Following are the 5-a-day ways to improved emotional health developed by The New Economics Foundation:


Be curious. Catch sight of the beautiful and remark on the unusual. Notice the changing seasons. Reflecting on your experiences will help you appreciate what matters to you and give you a sense of connection to the world.


Go for a walk or a run. Step outside, cycle, play a game, garden, dance. Exercise makes you feel good and releases endorphins, happy chemicals for our minds!


With the people around you – at home, at work and in the local community. Building connections, or social support/cornerstones will support and enrich your life. A sense of belonging is a basic human need!


Try something new. Sign up for that course. Set a challenge you will enjoy achieving. Learning new things will give you opportunities to increase your self-confidence, focus your mind on meaningful projects and you might even have some fun!


Do something nice for a friend, or a stranger. Smile or volunteer your time. Look out as well as in. Seeing yourself linked to the wider community can be extremely rewarding and creates connections with the people around you. Once again, increasing a sense of connectedness and belonging gives us a stronger sense of safety and self-worth, all important human needs that if not met appropriately can deplete our sense of wellbeing.

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