We often believe that improving health and extending longevity requires an all-or-nothing mindset—a dramatic overhaul of habits, schedules, or diets. Yet the truth is that lasting change begins with small, intentional steps.
For the past two decades, I’ve maintained vibrant health—free from medication and quick-fix solutions—not by chasing perfection but by embracing progress. The secret? Start with small BIGs. Small shifts in what we eat, how we move, and how we think hold the power to transform not just our health but the way we experience life.
Here’s how you can move from “awareness”—that inner nudge telling you it’s time for change—to “action” in a sustainable, empowering, and doable way.
1. Rethink What’s on Your Plate
Modern food systems are loaded with ultra-processed foods (UPFs) and hidden sugars disguised under names like “natural sweeteners” or “healthy snacks.” These foods wreak havoc on our energy, focus, and long-term health.
Action Step: Start with one simple change—swap one processed item for whole, unprocessed food. For example:
– Replace a sugary breakfast bar with a quinoa and fresh fruit bowl.
– Trade soda for water infused with lemon or cucumber.
Small choices create momentum. One swap becomes two, and suddenly, your pantry reflects care, not convenience.
2. The Sugar Detective Rule
Sugar isn’t just in desserts—it’s in seemingly “healthy” foods like bread, cereal, savoury food and yoghurt. Excess sugar affects our energy, brain function, and immune system, and studies show it behaves like an addictive substance.
Action Step: Spend 10 minutes in your kitchen today. Pick a product, read the label, and look for hidden sugars. Start with awareness, then aim for action—gradually reduce products with added sugars and opt for natural alternatives.
A small win: My sister, who once insisted she couldn’t reduce her sugar intake, discovered the joy of feeling energised without it. The change was slow but powerful.
3. Move Your Body for Energy, Not Punishment
Forget the idea that exercise is punishment for indulgence. Movement is a celebration—it connects you with your body, keeps your mind sharp, and fuels longevity.
Action Step: Commit to 15 minutes of daily movement. Choose something enjoyable:
– A brisk walk in nature.
– 15 minutes of stretching or yoga.
– Dancing to your favourite song.
Over time, this small habit builds strength, energy, and mental clarity—without feeling like a chore.
4. Mind Your Thoughts: You Can Start Again, Anytime
We often underestimate the role our mindset plays in health. One bad meal or skipped workout doesn’t derail you—it’s an opportunity to begin again. Self-compassion is just as powerful as self-discipline.
Action Step: When you stumble (because we all do), pause and ask yourself, “What’s one thing I can do for my health today?” It could be drinking more water, getting an extra hour of sleep, or preparing a nourishing meal.
Small choices compound. Over time, they lead to big transformations.
5. Care for the Planet as You Care for Yourself
Our food choices impact not only our bodies but also the planet. Opting for local, seasonal produce and reducing food waste benefits our health and reduces environmental harm.
Action Step: Support local farmers or markets. Choose one meal this week made with fresh, seasonal ingredients—it’ll taste better and nourish both you and the Earth.
Progress, Not Perfection
Health is not a destination; it’s a series of daily choices. You don’t need to change everything overnight. As someone who’s walked this path—overcoming sugar dependency, balancing a busy career, and prioritising well-being—I can tell you that small, consistent changes are the most sustainable.
The next time you feel overwhelmed, remember Small BIGs: Every step you take, no matter how small, matters. Your body and mind will thank you. As these habits grow, so will your sense of control and joy.
Because when you care for yourself, you’re not surviving—you’re truly living and thriving.
“As I like to say, Self-Care is Your Best Health-Care.”